by Katarzyna Radzka

Created on: August 01, 2009

Not all fat is created equal. Some types of fat are bad for our health, others are good and should be included in the daily diet. Our bodies require about 20-30 percent of healthy fat every day for healthy body and brain function. Minimising all fat levels to extreme lows can have detrimental effects, even if you are trying to lose weight.

Healthy types of dietary fat include those found in avocados, olive oil, salmon and tuna, as well as nuts like almonds, walnuts and Brazil nuts. The dietary fat in these foods is mono saturated and polyunsaturated which is required for our health. Fish also has omega 3, 6 & 9 oils that our bodies and brains require. It's the transaturated and saturated fat that causes the most problems and should be avoided whenever possible. The right kind of dietary fat promote good health. They are essential for good health.

Dietary fat promotes healthy brain function. We need good fat to help us think clearly and use our mind to the best of its ability. Some studies have even found that it can aid in endorphin production, making us feel happier, more relaxed and lowering the risk of developing depression.

Fat helps in the absorption of certain vitamins and minerals. Vitamins A, E & K are fat soluble vitamins and require fat to be properly absorbed and to prevent any deficiencies. Eating a bit of oily fish or sprinkling a handful of nuts on the morning cereal or yoghurt can help get the right fat dosage in the right amount.

Fat has also other functions like covering the vital organs to protect them against any unforeseen impact in the event of an accident. It helps us keep warm in the winter, hence the extra kilograms that tend to pile on during the colder months.

If the body doesn't get enough dietary fat, people can experience symptoms such as hair loss, being intolerant to cold, bruising easily and regularly, a loss in menstruation and a higher chance of getting infected with the cold and flu. These are symptoms that should not be treated lightly. Weight loss might be your goal but eliminating fat levels to the extreme is only going to have adverse effects on your overall health. Eating the right type of fat in small amounts might even aid weight loss because the body is not being deprived of any necessary vitamins and minerals.

Every day try to include a small portion of healthy fat. Snack on almonds and walnuts or a trail mix. Add a piece of salmon to your salad a few times each week, use olive oil instead of canola or sunflower oil, and spread avocado instead of butter on your bread. Eating enough good fat every day will have positive results on your health. The right kind of dietary fat are essential for good health.

References

http://www.eatingdisordersonline.com/nutritional/fat s.php

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