Importance of Having Good Fats in Diet

For decades fats were promoted as extremely bad for your health. It was not recommended that anyone who was suffering from weight issues eat any kind of fats at all, even fats that were known to have some possible benefits on health. Now, however, we know the important of having good fats in the diet, even if weight issues are present.

The Importance of Having Good Fats in Diet

It is true that if you eat too much fat, health problems can occur. Fat has a lot of calories, and too many calories can cause weight issues and obesity related illness. However, fats are essential to your health as they provide energy, help you to absorb fat-soluble vitamins, and keep your body insulated and warm. Moreover, some fats are healthier than others and provide many other benefits to your health.

The Best Good Fat For Your Health?

If you are going to include one good fat into your diet, omega-3 polyunsaturated fatty acids would be it. You can find omega-3s in walnuts, flaxseeds, and fish oils. They are essential for health, but the body is unable to make them, which means you have to acquire them through food.

They are known to have a wide variety of benefits. They can help with colitis, diabetes, hormonal issues, skin conditions, asthma, and even weight gain.

“(One) study shows that when omega 3 fatty acids are low then obesity genes are more active in storing calories as fat and when they are higher these genes are tamped down.” – Wellness Resources

Omega-3s are known to reduce inflammation in the body, and they can help to reduce risk of cancer, heart disease, and arthritis. Also, omega-3 fatty acids have been shown to be effective for treating depression in both adults and children.

The amount of omega-3s can vary with age, gender, and other considerations. Talk to your doctor to find out what dosage is right for you.

Monounsaturated Fat And Its Benefits

Monounsaturated fats are considered good fats. You can find these fats in olive oil, nuts, and avocados. A lot of research has been done on monounsaturated fats and just a few of the known benefits include:

  • Lower cholesterol levels: Monounsaturated fats are metabolized differently than other fats and can have a beneficial influence on good cholesterol (HDL) levels, which can in turn help to lower bad cholesterol (LDL) levels in the blood.
  • Studies have shown that monounsaturated fats can help to burn off more energy in the body and have a positive influence on weight loss.
  • Decreased risk of breast cancer: There has been studies that shown monounsaturated fats can decrease the risk of breast cancer.
  • Aid for arthritis: Studies have shown that monounsaturated fats can help to relieve the pain of arthritis, especially rheumatoid arthritis.
  • Lower risk of diabetes: Research suggests that monounsaturated fats can help to lower diabetes.
  • Reduced risk of heart disease: Monounsaturated oils are less prone to oxidation, and they help to reduce the bad cholesterol in the body, which can help to prevent heart disease.

“Our epidemiological studies have shown eating about one ounce of nuts every day will reduce the risk of heart disease in the long run by 30%,” Frank Hu, MD, PhD, associate professor of nutrition and epidemiology at the Harvard School of Public Health.” – WebMD

What Happens If There Is A Deficiency Of Essential Fatty Acids?

When there is a deficiency of essential fatty acids in the diet, there can be a huge change in the body’s cells. Many symptoms can occur such as skin issues, dry eyes, allergies, painful joints, increased menstrual cramps, and cravings for fatty foods.

While not common, more serious deficiencies can cause bigger issues. For instance, when the diet is deficient in polyunsaturated fatty acids major issues such as kidney disorders, liver disorders, and respiratory failure can occur.