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Why Are Fats Important in a Diet?

Most of us think that fat is something to avoid. But fats, also called fatty acids, are an essential part of our diets. They are necessary for healthy skin, insulating internal organs, and maintaining an even body temperature. Fatty acids are also part of cell membranes to keep our body functioning optimally.

  1. Vitamins

    • Dietary fat serves as a carrier for the fat-soluble vitamins A, D, E and K. Collectively, these vitamins maintain healthy skin, aid in blood clotting, strengthen bones, and may help prevent cancer and other diseases.

    Essential Fatty Acids

    • Fat is also a source of essential fatty acids, which are those that must be obtained from diet. They include omega-3, omega-6 and omega-9 fatty acids. The omega-3 fats have gained the most attention by researchers due to their anti-inflammatory action and positive effect on blood cholesterol levels. The standard American diet is woefully low in omega-3s, so it is a good idea to increase intake of natural omega-3 sources, including fish (especially salmon, tuna, mackerel and sardines), walnuts and flaxseeds.

    Satiety

    • Fats can also influence how much and how often we eat. Consuming fat with a meal improves satiety and regulates blood sugar by slowing the absorption of carbohydrates. You may find that you stay fuller for longer after eating a meal that contains fat. But beware, as fats can improve the taste of a meal and may drive you to actually eat more.

    Sources

    • Some of the obvious sources of fat are butter, margarine, cooking oils, and the skin of poultry. Fat is also found hidden in foods such as salad dressings, nuts, seeds, avocados, dairy products, and meat. Generally speaking, the healthier fats are found in plant sources and fish.

    Reality Check

    • While fat is an important part of a diet, it is very easy to overdo it. In the United States, deficiency in essential fatty acids is extremely rare. Most of us get plenty of fats in our diets. To stay healthy, aim to fill most of your plate with vegetables, fruits, whole grains and lean proteins and use high-fat items, such as butter, salad dressing and nuts as garnishes.

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