Falling sick frequently? Your diet may be lacking in healthy fats

Falling sick frequently? Your diet may be lacking in healthy fats

 

Why does your body require  fats?

Dietary fats play some vital roles in the daily function of your body such as:

1. Absorption of vitamins such as vitamins A, D, and E, which are fat soluble vitamins.

2. Fats are necessary for the growth of cells as they give structure to the outer membrane of every cell in the body.

3. The omega-3 fatty acids are necessary in maintaining the health of your brain and nervous system.

4. Subcutaneous fat(fat stored underneath skin) insulates the body from extreme temperatures and supports keep the internal climate under control.

5. Some necessary fatty acids are vital for wound healing and blood clotting.

6. Fats are a vital source of energy for your body.

7. They even play a role in hormone production in the body including sex hormones such as estrogen and testosterone

Which fats are healthy?

1. Trans fat

Trans fats are the most unhealthy and can lead to many health problems. These are generally found in processed foods, fried foods, baked goods, etc. It is best to ignore them.

2. Saturated fats

Saturated fats are found in animal products such as meat, eggs, and other dairy products. You should eat  these in moderation or should totally avoid them. It is recommended that less than 10% of your regular calories should come from saturated fats.

3. Monounsaturated fats

Monounsaturated fats can support decrease the bad cholesterol in your blood and they are healthy. They can be discovered  in plant-based oils, nuts, avocados, and nut butter (peanut butter, almond butter, etc), and in seeds,like  pumpkin, sesame, and sunflower seeds.

4. Polyunsaturated fats

Polyunsaturated fats such as omega-3 fatty acids and omega-6 fatty acids are even known as essential fats. They help in reducing the danger of heart disease and support in regularising your blood pressure. Your body cannot produce these fats, hence you require to obtain them from foods such as fatty fish, oysters, chia seeds, walnuts, etc. Add more foods with monounsaturated and polyunsaturated fats to your diet, stay clear of those with saturated and trans fats and add some healthy fat to all meal.

7 signs you require to eat more healthy fats

1. Vitamin deficiencies

A diet lack of healthy fats can outcome in other nutrients deficiencies by making the nutrients absorption task tough for your body. So, if you are deficient in vitamin A, D, and E, it could show that you’re not consuming an sufficient amount of healthy fats regularly.

2. Skin inflammation

Don’t worry, fats are not going to hurt  your skin. In fact, fats are an necessary part of the structure of your skin. They support in maintaining the moisture barrier. If you do not consume sufficient  healthy fats, it could direct to dermatitis (skin inflammation).

3. Slow wound healing

If your diet is not wealthy in healthy fats, then a low intake of dietary fats can cause wounds to heal more slowly than they should.

4. Falling sick frequently

A gravely restricted diet of healthy fats can weaken your immune system leading to often illnesses, fatigue, and hunger.

 5. Hair loss

Prostaglandins are the fatty molecules that promote hair develop. Healthy fat deficiency can lead to change in hair texture and improve hair loss.

6. Hormonal imbalance

Hormonal issues can be a result of a low healthy fats diet. And hormonal imbalance can even lead to weight gain and irregular periods. Therefore, add healthy fats to your daily diet.

7. Joint ache

If you’re suffering from joint pain or arthritis, then it could be a sign that you require to eat more healthy fats. Healthy fats supports to reduce the danger of inflammation in the whole body and support dull the pain in joints.