It’s an old wives’ tale that fats are not beneficial for us because they are the starting point for gaining weight and having health problems.
Though this is not the case with every fat. You don’t have to skip all kinds of fats from your diet. If you consume good fats, they will improve your body functioning and help you lose weight. Let me tell you exactly how!
So, let’s get straight into the five utmost reasons not to refrain from fatty food in your diet.
1. Reduces Cardiovascular Diseases
Fats not only add flavor to our food, but they are the meat and potatoes of our minds, body, and soul. It’s not what we take in to be happy and fulfilled rather it gives value to our bodies and brain.
According to National Centre for Biotechnology Information (NCBI), polyunsaturated fatty acids (PUFAs), such as flaxseeds, not only lower the levels of LDL cholesterol but increase HDL levels. HDL levels in the human body prevent cardiovascular diseases like hypertension, heart failure, etc.
PUFAs have hands in lipid metabolism and signaling pathways of the cells. Unsaturated fats also prevent arrhythmia and control blood pressure. Omega-3 fats halt stroke and coronary artery diseases.
Hence, it’s a fool’s paradise that fats are always bad for your heart. Choose fat wisely and see the results.
2. Boosts Immunity
Omega-3 fatty acids, present in fish, help in T-cell differentiation which is a factor in providing immunity. In accordance with NCBI, moderate uptake of saturated fatty acids, such as olive oil, helps combat cancer. Though a research study shows that low fat intake boosts immunity.
3. Brain Development
Almost 60% of the human brain is fat which is crucial in the brain development of kids, which occurs till five years of age. Omega-3 fatty acids help in the pre and post-natal development of the brain. Decosa hexanoic acids (DHAs) play a part in the development of the retina.
4. Reduces Depression
Nuts play an essential role in beating depression as omega-3 fatty acids present in nuts not only help to overcome mood disorders but also prevent brain diseases. Fats help nourish the myelin sheath of nerve cells for their survival.
5. Prevents Arthritis
Rheumatoid arthritis is an inflammatory disease. Omega-3 polyunsaturated fatty acids help control symptoms of RA because these fats have anti-inflammatory properties. In addition, omega-3 fatty acids have modulatory effects on swollen joints. fish oil consumption reduces interleukin-1β in RA patients.
Sources
Sources of good fats include flaxseeds, chia seeds, walnuts, soybean oil, salmons, fatty fish, fish oil, avocados, hazelnuts, cashew, almonds, pistachio, sesame oil, peanut oil, olives, etc.
The Recommended Amount of Fat per day
According to the Dietary Reference Intake (DRI), the safe amount of fat per day is 25 to 30% of the total calorie intake.
· Unsaturated fats: 10–28%
· Saturated fats: Less than 5%
· Trans fats: Zero percent
Bottom Line
In a nutshell, it’s not advisable to cut down on fats from your edibles. They help make cell membranes, absorb vitamins from your diet, and provide energy to the body., They take part in boosting immunity and brain development, especially in kids. Moreover, they stick to your ribs and make you feel satisfied.
