Amelia Grant

I am Amelia Grant, journalist, and blogger. I think that information is a great force that is able to change people’s lives for the better. That is why I feel a strong intention to share useful and important things about health self-care, wellness and other advice that may be helpful for people. Being an enthusiast of a healthy lifestyle that keeps improving my life, I wish the same for everyone.

6 Signs That You Need to Add More Fat to Your Diet

Lots of people who try to lose some weight think that they need to significantly reduce their fat intake. But not everybody knows that a lack of fats may lead to serious health problems. Fatty acids such as omega-3s reduce chronic inflammation and prevent dementia. Fats also make our hair, skin, and nails strong and beautiful and are essential for overall health. How to recognize that the body lacks fats? Read this article and find out signs of a lack of fats in your diet. 

1. Your skin is dry 

 If your skin is dry and scaly, avocado and nuts will help you moisturize it. They are rich in fatty acids which are necessary for sebaceous gland function. Omega-3 and omega-6 fatty acids support cell membrane health and provide lipid production. Lipids retain moisture inside the skin preventing dryness and aging. 

2. You’re irritable and depressed 

Norwegian scientists conducted a study in which about 22 thousand people took part. They found that people who regularly consume oily fish (which is rich in omega-3s) were 30% less affected by depression.

 

This is not the only study that confirms the positive effect of fats on mental health. There are a lot of studies that argue that a lack of omega-3s affects the psyche. Scientists found that increasing omega-3 fatty acids intake affects a patient with depression better than antidepressants. Lack of fatty acids often leads to excessive impulsiveness, aggressiveness, and anger.

3. You’re always fatigued 

Chronic fatigue is another symptom of a lack of fat in the diet. Proteins, fats, and carbohydrates are the fuel for the body but fats are the main source of energy. Healthy fats slow down the absorption of carbohydrates. This minimizes blood sugar spikes caused by foods rich in fast carbohydrates such as white bread and pasta.

 

Blood sugar spikes give us short-term energy and power which are quickly replaced by fatigue and drowsiness. Integrative medicine will help you correct your nutrition to improve your overall health.

4. You are always hungry

Your constant hunger may also be caused by a lack of fat in your diet. Studies prove the fact that consumption of even a small amount of dietary fat can feed the hunger and regulate appetite. 

 

Foods rich in polyunsaturated fats (fatty fish, walnuts) and saturated fatty acids (butter and ghee, lard) are more filling than foods that contain monounsaturated fats (avocado, olive oil, peanut butter).

5. You have vision problems

Vision problems may indicate a lack of fat in the diet. Omega-3 acids protect the eyes from age-related macular degeneration, overpressure, and glaucoma.

 

Macular degeneration is the most common cause of vision loss. A study that lasted 12 years revealed that people who consume enough omega-3s are 30% less likely to develop macular degeneration.

 

But a diet high in harmful trans fats contributes to macular degeneration. You should keep that in mind and restrict trans fat consumption if you want to have healthy eyes and slim figure. 

6. You have a vitamin deficiency

Each person sometimes experiences a lack of energy and power. This is often associated with vitamin deficiency which may appear due to a lack of fats in the diet. Vitamins A, D, E, and K are not absorbed if the body lacks fats. Natural coconut oil consumption is a good prevention method for vitamin deficiency. This product improves the absorption of antioxidants, vitamins, and other nutrients essential for health.