5 reasons to love fats

If you want more energy, to feel fuller from food, plumper skin and balanced hormones, increasing healthy fats in your diet could make a huge difference to you.

Here’s 5 reasons to love fats and prioritise them as part of your diet:

1. Hormone Production

   Fats are involved in the production of hormones, including those that regulate metabolism, growth and reproductive functions. Cholesterol (a type of fat) is a precursor to several hormones like oestrogen and testosterone. If you are looking to balance hormones or improve fertility, healthy fats should be an essential part of your diet.

2. Nutrient Absorption

   Certain vitamins (known as fat-soluble vitamins) require fats for absorption. This includes vitamin A, D, E and K. Without sufficient dietary fat your body may not be able to absorb these vitamins leading to potential deficiencies. If you notice you feel tired, anxious and stressed, it could be you are depleted of certain key nutrients, fats could provide the answer to improving your nutrient absorption. and improving these symptoms.

3. Skin Barrier Support

   Want glowing plump hydrated skin? Fats are essential components of cell membranes - they provide the flexibility and strength to skin cells. Fats help the skin retain moisture and maintain a smooth, hydrated and plum appearance.

4. Satiety

   Not only do fats taste great but they make you feel full and satisfied. If you are trying to lose weight, you may have been caught up in the “low-fat” diet craze, and yes it’s true we should limit saturated and trans fats such as cakes and biscuits, but often many “low-fat” diet products replace the fat content with sugar. Adding healthy fats into your diet such as avocado, extra virgin olive oil or nut butters can help you to feel fuller for longer which can help with appetite control and weight management.

5. Brain Health

   The brain is estimated to be around 60% fat and fatty acids play a key role in maintaining brain structure and function. Fats are vital for brain health, influencing mood, cognitive function and overall mental well-being. If you struggle with anxiety, depression or disordered eating patterns, adding some fats into your diet could improve your mental health and wellbeing.
   
   So what types of fat should you be eating?

   Avocados, olives, seeds (such as chia, flax, pumpkin, hemp), seed oils (such as flax oil, chia oil, hemp oil, sunflower oil, olive oil), nuts (such as almonds, cashews, walnuts, Brazil nuts, nut butters) and oily fish (such as salmon, mackerel, anchovies, sardines, herring).

   For cooking, opt for coconut oil, good quality butter and ghee which contain saturated fats that can tolerate being heated, extra virgin olive oil oxidises at higher temperatures but can be used due to the high amount of naturally occurring antioxidants.

   Fats to avoid:

   Fried foods (e.g. french fries, doughnuts), processed baked foods (e.g. cakes, biscuits, pastries) and margerine.

   Polyunsaturated fats (e.g. vegetable oils) oxidise when heated please avoid cooking with these oils.

   To book an appointment to discuss your nutrition needs click here.
   For more nutrition tips follow @gutandglow on Instagram.