1. Absorption of Fat-Soluble Vitamins
Basically, there are two different types of vitamins, water-soluble and fat-soluble vitamins. Water soluble vitamins included B vitamins, and they’re easily absorbed into the body. Fat soluble vitamins A, D, E and K require a dietary intake of healthy fats to be absorbed in the small intestine. One study found that adding polyunsaturated or monounsaturated fats with a daily dose of vitamin D3, increased absorption by 32 percent.
2. EFAs
Essential fatty acids are a special type of healthy fats which are essential for your growth, development and the functions of your cells, but they can’t be made by your body, so must come from your diet. There are three main classes of essential fatty acids: Omega-3, Omega-6 and Omega-9. Your body can make Omega-9, which is why you don’t know much about it. But Omega-3 and 6 are super-important for vitamin and mineral absorption, skin, hair, nails, eye health and hormone production. Your main sources of these nutrients are fatty fish like salmon, mackerel and tuna, so eat up!
3. Your brain and nerves
Healthy fats, specifically essential fatty acids, are essential for your brain and nerves. Fats are a critical part of myelin, which is an insulating layer or sheath that wraps around the nerve cells in your brain and spinal cord. Myelin allows the electrical impulses that control your muscles to transmit quickly and efficiently. Cholesterol has had a bad rap, but did you know that 20% of the cholesterol in your body is actually in your brain? And it’s an essential component for a healthy, functioning mind too. An increased intake of healthy fats has been shown in some studies to reduce the risks of Alzheimer’s disease and other neurodegenerative conditions.
4. Weight loss
Yes, really! A recent review of 24 weight loss studies found that participants who followed a high monounsaturated fat diet had more effective weight loss than those who followed high carb diets. As long as you watch your calorie intake, increasing the amount of healthy fats in your diet can actually assist with weight loss, and a higher fat intake will ensure you feel more satisfied when you do eat too.
5. Reduced risk of heart disease
One thing many studies agree on is that an increased intake of monounsaturated fats (like those found in avocado, nuts, nut butters, fatty fish and olive oil) can reduce risk factors for heart disease. A diet high in monounsaturated fats can help to lower blood pressure, decrease ‘bad’ LDL cholesterol levels by up to 4%, reduce triglycerides and increase ‘good’ HDL cholesterol levels. Translation? A moderate intake of good quality, healthy fats keeps your heart healthy.
6. Improved insulin sensitivity
Insulin is the hormone that controls your blood sugar by signalling the body to move it from your blood into your cells. Insulin resistance is a condition where the muscles and liver resist the action of insulin, so the body has to produce higher levels to keep blood sugar levels within normal range. Insulin resistance is a marker for the development of Type 2 diabetes and heart disease, so improving your insulin sensitivity is a worthy health pursuit. Several studies have shown that a diet high in monounsaturated fats can improve insulin sensitivity and significantly reduce insulin resistance.
7. Potential to assist with anxiety and depression
Yep, healthy fats may even improve your mood and help calm those anxious feels. Studies indicate that people who consume omega-3s regularly are less likely to be depressed. Several studies have also shown that people who are already dealing with depression and anxiety can improve their symptoms by increasing their omega-3 intake. One study even compared essential fatty acid supplementation with a common antidepressant and found it to be equally effective. (However, in saying that, it’s important to note that the combination of both the antidepressant and the EFA was significantly more effective than either alone.)
See? Good fat is a thing! It’s time to shake off the fat fear factor and start embracing those good quality fats again. For all these reasons, and more. Remember to jump into the Members’ only Facebook page and let us know how your journey with healthy fats is going. We love hearing from you!