The Importance of Fats

Fats, often misunderstood and unfairly demonised, are essential for maintaining optimal health. Far from being the enemy, fats play a crucial role in various bodily functions, and understanding their importance is key to eating disorder recovery and healing your relationship with food.

Why our bodies need fat

Firstly, fats are integral to nutrient absorption. Certain vitamins, such as A, D, E, and K, are fat-soluble, meaning they need fats in order to be absorbed efficiently. Including fats in your diet ensures the uptake of these vital nutrients which, in turn, help to support bone health, brain health, immune function, and vision.

Another important reason to include fats within your diet is their role in energy and energy reserves. While carbohydrates a quick energy source, fats take longer to convert into energy and therefore act as a slower, more long-term energy source.

Fats also play a crucial role in cell structure and function. The cell membrane, a protective barrier surrounding each cell, is made up of fats. Consuming a variety of fats, such as those found in avocados, nuts, meats and other animal produce, helps maintain the integrity of cell membranes, promoting cellular and overall health.

If this wasn’t enough fat is essential for the production of our sex hormones (testosterone and oestrogen). Hormones are chemical messengers that regulate various physiological processes in the body, and many of these hormones are synthesised from cholesterol, a type of fat. Ensuring an adequate intake of healthy fats supports hormonal balance and overall well-being.

So how can you tell if you need more fat in your diet?

Some of the signs and symptoms you may experience are:

• Dry skin

• Depression

• Frequent illnesses

• Hair Loss

• Inability to feel satiated

• Lack of period (females)

• Lack of morning erection (males)

• Poor concentration and memory

HOW CAN I INCLUDE MORE FATS IN MY DIET?

If you have an active eating disorder and are working towards recovery then please discuss this in further detail with your nutritional therapist. However a guideline would be to, on a daily basis, include a some of the below foods:

• Olive oil and olives

• Coconut oil

• Nuts and seeds

• Nut butters

• Oily fish such as salmon, mackerel, anchovies, sardines or herring

• Eggs

• Meat

• Dairy (full fat options); butter, yoghurt, milk

• Avocado

All in all…

Fats are a vital component of our diet and are very much needed for overall optimal physical and mental wellness. Including them in our daily food intake promotes energy balance, nutrient absorption, and cellular health. So, next time your eating disorder is telling you to skip the olive oil on your salad remember that a) it will taste much nicer with it and b) you need it in order to nourish your body with the nutrients it requires to recover and thrive.