6 benefits of eating enough healthy fats

Monounsaturated fats and polyunsaturated fats provide many health benefits. Food sources of healthy fats include fatty fish, olive oil, nuts and avocados. The recommended amount of fat for adults is about 20-35% of total energy, for example a person eating 2,500 calories a day needs about 500-900 calories of fat.

Brain function improves

Omega-3 fatty acids found in fish and nuts play an important role in brain health and cognitive function. These fats are essential components of brain structure, contributing to the flexibility and integrity of cell membranes. They contribute to enhancing memory, learning ability, and general brain function. Omega-3 fatty acids also have anti-inflammatory properties, helping to protect the brain from aging and neurodegenerative diseases such as Alzheimer’s.

Losing weight

Healthy fats play an important role in weight control, mainly by promoting feelings of fullness, reducing overall calorie intake. Feeling full can prevent overeating, which is necessary for maintaining a healthy weight.

Optimal nutrient absorption

The presence of fat in the diet increases the solubility of vitamins A, D, E, K in the intestine, facilitating their absorption into the body. These vitamins are needed to maintain vision, skin health, support the immune system, and blood clotting.

Improve eye health

Omega-3 fatty acids are important for maintaining optimal eye vision. These fats are essential components of cell membranes, including those in the eyes. They play an important role in supporting retinal health, maintaining the integrity of the nervous system, and reducing the risk of conditions such as macular degeneration.

Omega-3 fatty acids support the production of the eye’s natural tear film – an important factor that helps keep eyes hydrated and reduces dry eyes. This protective layer is important to prevent infection, ensure the eyes function normally, and are not irritated or tired.

Immune system

Healthy fats support immune health, contributing to the integrity of cell membranes throughout the body. This contributes to helping the body fight off invading pathogens, strengthening the body’s defense mechanism.

Omega-3 fatty acids have anti-inflammatory properties that help regulate the immune system’s response. By reducing inflammation, omega-3 fatty acids help maintain the immune system and are beneficial in controlling autoimmune diseases and allergies.

Hormonal balance

Eating healthy fats supports hormone balance in the body, contributing to overall health. Omega-3 fatty acids contribute to the production and regulation of hormones responsible for controlling metabolism, growth, immune function and reproductive health.

Fat aids in the absorption of fat-soluble vitamins, which are essential for hormone health. Vitamins such as A, D, E and K maintain the balance of the endocrine system.