Your body needs some fat to function properly, so it is bad for you if you are fat-deficient. Your health and happiness may suffer if you don't consume enough fat.
We are, of course, referring to healthy fats, which may be found in foods like fish, eggs, olive oil, almonds, and others. Make sure to treat yourself to a ripe avocado and give your body these necessary nutrients!
WHERE TO GET HEALTHY FATS?
Healthy fats are natural and of the highest caliber. For cooking, olive oil, macadamia oil, and coconut oil are all recommended. If butter is used, it should ideally come from an organic source. Serve little fish (anchovies, sardines, herring, etc.) or substantial cold-water fish (mackerel, salmon, and tuna) as frequently as feasible. If you eat meat, purchase it from nearby farms where the animals are allowed to roam on pastures. Eggs (the yolk), avocados, almonds, and bacon are products that are likewise high in healthy fats; nevertheless, you shouldn't eat too much of these. Additional sources of fat include several types of cheese and cream. Goat cheese and milk, which contain less lactose than cow's milk and its byproducts, are recommended if you are lactose intolerant. In any event, stay away from processed foods hazardous trans fats. Some nations have even outlawed them!
SYMPTOMS OF LACK OF HEALTHY FATS
- You are always hungry. Or at least you feel this way – even when you eat a larger meal. The body requires more time to metabolize fat than carbohydrates, therefore, with foods rich in fat we are better satiated.
- Your skin is no longer vital as it used to. The skin is dull, flaky and unusually dry. You can also look old for your age. Healthy fats are essential for healthy skin; they help in the absorption of fat-soluble vitamins from food, which help the skin retain moisture.
- You have irregular periods. The body needs healthy fats to regulate the hormones. If you are deficient in fats, it can cause disruption of the menstrual cycle. If you have irregular periods the reason may be fat deficiency, of course maybe the problem lies somewhere else and it is better in this case to visit a gynecologist.
- You cannot concentrate. If you are consciously avoiding fat you intake less calories. The consequence of this is that you are often hungry, and the concentration drops.
- You are anxious, maybe even a little depressed. The reason for this situation can be quite elsewhere, but it may be a sign of a lack of essential fatty acids (omega-3 and omega-6). They can be found in fish, flax and chia seeds. If anxiety occurs overnight, regularly enjoy oily fish such as salmon, fresh tuna or sardines for two weeks. Observe if the situation has improved.
- You are sensitive to noise. If you panic when loud, when unexpected sound comes, the reason for this may be just lack of fat. The study, which was conducted by the American Psychological Association, has demonstrated that mice that eat enough omega-3 fatty acids, are not afraid of unexpected sounds – as opposed to those who lacked these fats.
- You are tired after 20 minutes of exercise. During physical activity the body first uses carbohydrates, however for further action it relies on the calories from fat. If this is not enough, you’re exhausted soon after the start of the physical activity.
- You have a bad memory. Many studies have shown that traditional Mediterranean diet, which includes fatty foods such as olive oil, nuts, fish, etc. improves memory. If your memory is bad lately, this may be a sign that you should include more fats in your diet.