A complete rejection of them can have unpleasant consequences.
Adhering to the principles of healthy nutrition, people are often almost completely exclude fats from the diet. But such drastic measures do not benefit the body. Experts tell how to understand that your diet lacks fats.
In January 2010 scientists from Oakland published results of a study which found the following: patients whose diet included low fat foods and high in carbohydrates were at the same level of cardiovascular risk as those who ate a lot of fatty foods. The second group of study participants received high amount of saturated fat from meat and dairy products, but less carbs in their diet was potatoes, refined sugar and pizza. This group reduced the risk of cardiovascular diseases and heart attack.
In addition to the risk of chronic diseases, lack of fat in the diet leads to other consequences. If you will notice, it is advised to consult a specialist.
You can’t concentrate
Fatty acids omega-3 is an important element for proper brain function, good memory and mental abilities. Fatty acids help to form new cells in the brain, strengthening the nerve endings and thereby allow faster to transmit signals to the brain.
That is why the Mediterranean diet, which includes seafood and avocado — they are rich in fatty acids, is beneficial for children in preschool age. Proved that such a diet prevents the hyperactivity disorder and attention deficit and improves academic performance.
Due to the lack of omega-3 worsens attention, memory and concentration.
You have vision problems
Macular degeneration is the main cause of vision problems. Only in USA people who have poor eyesight, there are more than 11 million. Experts of the us National institutes of health for 12 years watching patients and concluded that consumption of omega-3 reduces the risk of macular degeneration by 30%.
Deficiency of fat in the diet can lead to dry eye syndrome, so at the first signs the experts recommend to add in the diet more olive oil and fish.
You don’t feel saturation
If you constantly feel hungry or want to eat again an hour after eating is likely the case in the absence of fat in the diet. A study published in 2010 proved that a small amount of healthy fats helps you feel full and regulate appetite. Besides, healthy fats increase the feeling of enjoying food.
In another study found that polyunsaturated fats (salmon, walnuts, tofu) or saturated fatty acids (butter, lard) allow faster feel full than monounsaturated fatty acids (avocado, olive oil, peanut butter).
The American heart Association recommends a combination of polyunsaturated fats with monounsaturated fatty acids to get more health benefits.
You have depression
Paradoxically, but fats can help to cope with depression. The study, which involved nearly 22,000 Norwegians, found that those people who regularly consumed fish oil from cod liver, reduces the likelihood of symptoms of depression by 30%.
Due to the lack of healthy fats a person can become irritable and even aggressive. Experts from the University of Pittsburgh found that a deficiency of omega 3 can lead to impulsive behavior in people older than 45 years.
You feel pain in the joints
The amount of fat in the diet must be controlled, if you suffer from arthritis. Deficiency of omega 3 leads to the inflammation of the joints and morning stiffness. Experts recommend to consume foods rich in omega-3, if you notice a problem with the joints. Fatty acids improve the blood flow, which helps the joints during exercise.
However, it is necessary to monitor portions: too much omega-3 causes tension in the joints.
You have dry skin
As soon as you notice that the skin is dry, the first thing you need to pay attention to is your diet. Fatty acids are important for natural moisturizing. Especially important all the same omega-3 — it is necessary for the production of lipids, which retain youthfulness. “All the cells of the skin clothed in a sheath of fat that helps protect skin from drying and dehydration and works as a protective mechanism. Therefore, a violation of fat cover can lead to serious skin problems,” says Jessica Wu, a dermatologist from Los Angeles.
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