Many reject foods rich in fat, because we consider them harmful to health and make us gain weight. However, the lack of healthy fats is linked to serious problems in our body. The most harmless are those related to the skin, mucous membranes, inappropriate heat exchange, as well as irritability. If a low fat diet for a long time, likely to appear with the heart, liver and gallbladder problems. On this occasion we have compiled no obvious symptoms of the body reveals when you need some fat, but we don’t give it.
What are fats that are considered good for the body?
It is important to avoid the saturated fatty acids, i.e., those that bind easily between them and are deposited forming a layer of body fat. Within this group we find fatty meats, fast food, confectionery, margarine, oil palm and coconut.
However, unsaturated fatty acids (omega-3, omega-6, omega-9) have a positive effect on your endocrine system and metabolism. The standard recommended for a healthy person is 50-80 grams of fat per day. Foods with a high content of these should be included in daily diet. These products include:
- Dried fruits
- Vegetable oils
- Seeds (Sesame, sunflower, flax)
- Vegetables (squash, corn, broccoli, cauliflower)
- Fruits (avocado)
- Fruits of the forest (Hawthorn yellow, pink wild, black currant)
- Dried fruits
- Vegetables (parsley, spinach, cilantro)
These are signals that let go and who are warning us that we need more fat than we are consuming.
1 you have dry skin and hair problems
Flaking and irritation of the skin, dandruff, hair loss are symptoms that may reveal the fact that the body needs fatty acids. Rightly, they are called “beauty elements”, because his presence in the body guarantees a bright hair, strong nails and healthy skin. The skin cells are protected by membranes composed of omega-3 and omega-6 fatty acids. These are those that provide elasticity to the skin and retain moisture.
The lack of fat causes the protective properties of skin are reduced greatly, resulting in premature aging. The use of cosmetics will not save the situation, since these only act in the upper layers of the skin and eliminate the symptoms but not the cause. Consume these products: fish, broccoli, vegetable oils and nuts.
2 you cold often
If you cold even when the temperature in the room or outside is nice, it indicates that there is an exchange of incorrect heat, which may be due to a deficit of fats, because there is a direct relationship between the level of fat and the body ability to re have heat. To improve your condition, you should add to your diet some avocados, squash to the oven, olive oil and nuts.
3. you get tired quickly
Healthy fats make it slower carbohydrate absorption and prevent sudden jumps of sugar in the blood, allowing the body to function as it should. In addition, to produce energy, the body needs precisely fats. If these are missing in your diet, after eating simple carbohydrates a strong and sudden fatigue, as well as drowsiness may occur. Eat these foods to feel good: nuts, cheese and eggs.
4. are prone to changes in smoker
Polyunsaturated fatty acids help with stress, since they increase the level of serotonin (the hormone of happiness and pleasure). Omega-3 fatty acids are considered essential for the nervous system, so for a good state of mind, you should include in your diet nuts, fatty fish and flax seeds.
5. do not get lose weight
Eat fat and weight loss do not seem compatible, but, in reality, nutritionists have discovered long ago that most effective weight loss occurs when reducing the amount of simple dietary carbohydrates, while the proportion is increased healthy fats. Recommend you try this method, especially if you have faced with the so-called “plateau effect”: the weight stays in place, even though it was before lowering actively.
6 and you are always hungry
Feel hungry all the time, demonstrates that the problem of the deficit of fats is manifested. When the lack of fat is converted into something chronic, is may feel a sensation of hunger even after a hearty meal. Interestingly, healthy fats have a very different effect on the process of satiety. To suppress the feeling of hunger quickly and prolonged, you should give preference to red fish, tofu, goat cheese and walnuts. Avocados, vegetables and vegetable oils are less effective for such cases.
7 it costs concentrate
Omega-3 fatty acids stimulate mental activity, best of all, for this reason, in your case, the best allies are salmon, tuna, flax seeds, beans and seafood.
A small quantity of fat, little by little, leads to an alteration of the functioning of the brain: memory and thinking are impaired, the person having trouble concentrating. One sufficient amount of unsaturated acids will improve the functioning of the nervous system, nerve endings begin to transmit the signals faster and, as a result, the information reaches the brain.
8 you have dry eye syndrome
Some unpleasant sensations such as dryness and red eyes are symptoms that ophthalmologists define as dry eye syndrome. But the problem arises, not only by the long work that takes place at the computer and by the dry air, but also for the lack of fat in the diet. The reason is that the fatty acids affect the production of the tear film, which protects and moisturizes the eye.
If they are not present, it decreases the level of natural humidity. Perceived especially in people who use contact lenses. The best products for eye health are the black currants, fatty fish, shellfish, pumpkin, broccoli and spinach. You know, begins to eat more healthy fats and you will improve your health and your quality of life.