Every cell in your body needs some fat. Fat is used to build cell membranes and also to coat nerves. Healthy fats are required for energy blood clotting and muscle movement. Some even contain potent antioxidants which repair oxidative damage. Essential fats not only ease inflammation and promote healthy cholesterol levels, but they also are important for heart and brain health.
Important For Nutrient Absorption
Fats are also a crucial part of nutrient absorption. Certain vitamins, like vitamin A, D, E, and K, are fat-soluble vitamins and therefore can only absorb these nutrients from the digestive system if you eat them with fats. Higher fat content in the food you eat makes fat-soluble nutrients more bioavailable. Without fat in your diet, you cannot properly absorb these vital nutrients, leading to vitamin deficiencies.
Fat-The Good Bad and In Between…
Please note that the need for dietary fats is not an excuse to load up on pizza, burgers, and bacon and junk food. Saturated fats are not what needs to be increased. There are several types of fat ranging from good to bad and some in between. Some fats are healthy when enjoyed in moderation, but harmful when consumed in excess.
Types of Fats:
Monounsaturated Fats- Help maintain healthy cholesterol levels. They are liquid at room temperature but solidify when refrigerated. They are most prevalent in nuts and high-fat fruits like avocados and olives.
Polyunsaturated Fats- These are essential and cannot be produced by the body. These fats are important for skin and hair growth, bone health, metabolism and the reproductive system.
Saturated fats ( best used in moderation)- Found in red meat, dairy products, and baked goods and most common in the American diet. Too much saturated fat and dietary cholesterol from animal sources can drive up bodily cholesterol levels and increase the risk of certain cancers.
Trans Fat– (Avoid Completely)
Trans fats are more than empty calories that provide no nutritional benefits. Diets high in trans fats also contribute to heart disease, colon cancer, breast cancer, pregnancy complications, allergies, obesity, vision disturbances in infants, and disorders of the nervous system.[ Trans fats increase inflammation and LDL (bad) cholesterol. They compromise insulin sensitivity, increasing the risk of diabetes. There is no safe level of consumption; for every 2% of total calories consumed as trans fats, your risk of heart disease rises by 23%. Credit Transfats are found in fast food, baked goods, deep-fried foods, non-dairy creamer, cake frosting and the list goes on.
Foods high in Good Fats
Good health is about making intelligent, informed decisions every day. Some foods high in good fats that can be incorporated into the diet are Wild Salmon, Tuna Avocados, Coconut Oil, Spirulina, Seeds and nuts, and even dark chocolate! For more detailed information on this topic continue reading here