Switch to हिंदी

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

हिंदी
  • Health A-Z
  • Diabetes
  • Diseases
    • Type 1 Diabetes
    • Type 2 Diabetes
    • Cancer
    • Heart Attack
    • Pneumonia
    • Diseases A-Z
  • Diet & Fitness
    • Weight Management
    • Exercise & Body Building
    • Diet & Recipes
    • Yoga
  • Coronavirus
  • News
  • Pregnancy
    • Conceiving
    • Infertility
    • Labour & Delivery
    • Pregnancy week-by-week
    • Breastfeeding
    • Baby Names
  • Beauty
    • Skin
    • Hair
    • Grooming
  • Photos
  • Videos
Home / Fitness / Why fats are necessary for you too!

Why fats are necessary for you too!

Fat is a critical nutrient, and certain types of fat, such as omega-3s and omega-6s, are needed for good health.

By: Editorial Team   | | Published: January 13, 2014 11:35 am
Tags: Fats  Omega 3 fatty acids  

fatty acidsHow much one should eat to stay fit, healthy and disease-free? Also Read - 5 surprising food sources of omega-3s, the nutrient that keeps your heart healthy and more

Also Read - 5 reasons why fish is considered one of the healthiest foods on the planet



Consume between 20-35 percent of your calories from dietary fat, increase consumption of omega-3 fatty acids and limit the intake of saturated and trans fats, according to a research. Also Read - Should you take Vitamin D and Fish Oil Supplements? Here's what experts say

According to a latest paper from the US-based Academy of Nutrition and Dietetics, dietary fat for the healthy adult population should provide 20-35 percent of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of saturated and trans fats.

‘Nutritionists can help people understand that a total diet approach is more beneficial than simply reducing dietary fat and replacing it with carbohydrates, as a high intake of refined carbohydrate can also negatively affect health,’ said the study published in the Journal of the Academy of Nutrition and Dietetics.

The paper recommended a food-based approach through a diet that includes regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains and legumes. (Read: The omega-3 controversy can it cause cancer?)

A simple and effective way to improve health is to eat more fish, nuts and seeds and to consume fewer desserts and convenience foods, it added.

‘Fat is a critical nutrient, and certain types of fat, such as omega-3s and omega-6s, are needed for good health. For this and other health reasons, a fat-free diet is not recommended,’ it noted.

Fish is an excellent source of the omega-3s EPA and DHA while flax, walnuts and canola oil are good sources of ALA omega-3.

Different foods provide different types of fat. Some fats improve your health (omega-3s help your heart and brain) while some are detrimental to your health (trans fat increases heart disease risk factors), the paper said.

What are Omega 3 fatty acids?

Omega 3 fatty acids are essential fatty acids (‘essential’ because they cannot be synthesized by the human body).

How do Omega 3 fatty acids benefit our health?

  • Improves blood cholesterol levels: According to studies, fish, fish oil and walnuts can decrease triglyceride levels. People who eat fatty fish tend to have increased HDL cholesterol and decreased triglycerides.
  • Prevents heart disease: A diet low in saturated fat and rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) helps prevent heart disease. Fish oil has been shown to reduce arrhythmias (irregular heartbeat), risk of stroke and helps prevent and treat atherosclerosis (hardening and narrowing of artery). Fish oil supplements taken after a heart attack cuts the risk of having another heart attack.
  • Regulates important physiological functions – Some studies suggest that Omega-3 fats play an important role in the production of prostaglandins which are known to regulate important physiological functions like blood pressure, blood clotting, nerve transmission, allergic responses, etc.
  • Helps improve symptoms of Rheumatoid Arthritis: Various studies have found that fish oil supplements EPA and DHA significantly reduced stiffness and joint pain of rheumatoid arthritis (RA). They also seem to enhance the efficacy of anti-inflammatory drugs.
  • Reduces depression levels: Researchers have found that people eating foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to increase the effects of antidepressants and help reduce mood swings.
  • Increase bone strength: Omega-3 fatty acids may help increase calcium levels in the body thereby improving bone strength, although not all results were positive. People with deficiency of essential fatty acids EPA and GLA may have more bone loss than those with normal levels of these fatty acids.
  • Protection against Dementia and Alzheimer’s: Decreased intake of omega-3 fatty acids is associated with increased risk of dementia. Scientists believe that omega-3 fatty acid DHA is protective against Alzheimer’s disease and dementia.
  • Reduces risk of cancer: An Omega-3 fatty acid rich diet seems to reduce the risk and prevents worsening of colon cancer. Women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer and prostate cancer. Low fat diet including omega-3 fatty acids from fish or fish oil helps prevent the development of prostate cancer.
  • Slows aging: According to researchers, taking enough omega-3 fatty acid supplements could slow a key biological process linked to aging. (Read: Omega 3 fatty acids why you need them in your diet)

With inputs from IANS

For more articles on diet check out our Fitness Section and for videos check out our YouTube Channel. Don’t miss out on the latest updates. Follow us on Facebook, Twitter and Google Plus.

Published : January 13, 2014 11:35 am
Read Disclaimer

Singer Kesha admitted to a rehab center -- said to be recovering from bulimia

Singer Kesha admitted to a rehab center -- said to be recovering from bulimia

Follow Cameron Diaz's healthy tips to shape up

Follow Cameron Diaz's healthy tips to shape up

Please Wait. Article Loading ....

Coronavirus Updates

Coronavirus Updates

Stay Informed, Be Safe

  • Delhi health workers suffer mild reaction post COVID-19 vaccine: What you should expect 
  • Rapid blood test predicts COVID-19 patients at high risk of severe disease: Study
  • ‘Contagious’ UK strain could become dominant COVID-19 variant by March 2021, warns CDC
  • Separate consent form for Covaxin recipients: Compensation from Bharat Biotech in case of casualty
  • India launches world's largest Covid-19 vaccination drive: Who received the first shot?

Health Calculators

BMI Calculator
bmi Calculator
Ideal Body Weight
ideal body weight
Daily Calorie Intake
Daily calorie intake
Calories Burned
calories burned

Related Stories

Ways to include good fats in your diet

Ways to include good fats in your diet

Kids should eat nuts, avocado, fish daily to lower risk of asthma and rhinitis

Kids should eat nuts, avocado, fish daily to lower risk of asthma and rhinitis

Fats are beneficial for health, here's why!

Fats are beneficial for health, here's why!

Was all that we knew about the link between fat and heart disease wrong?

Was all that we knew about the link between fat and heart disease wrong?

Fish, packaged, fried and fast foods prevents brain from shrinking

Fish, packaged, fried and fast foods prevents brain from shrinking

Health News in Hindi

Bird Flu in Delhi: दिल्ली में उल्लू, कबूतर और बगुलों में बर्ड फ्लू संक्रमण की पुष्टि

आखिर क्यों आरएमएल हॉस्पिटल के डॉक्टर्स भारत बायोटेक की ”कोवैक्सीन” की बजाय सीरम इंस्टीट्यूट की कोविशील्ड टीका लगवाने के लिए हैं तैयार, पढ़ें यहां

Corona Vaccine: नीति आयोग के सदस्य बोले- वैक्सीन सुरक्षित, अपने उत्पादों पर भरोसा रखें

Corona Vaccination: क्‍या कोरोना वायरस का टीका लगवाना अनिवार्य है? जानिए वैक्सीनेशन से जुड़े 11 अहम सवाल और उनके जवाब

आधे घंटे में 200 कैलोरी बर्न करने के लिए आज से शुरू करें ये 3 योगासन, जानें 1 मिनट में कितनी होती है बर्न

Read All

Recent Posts

  • Delhi health workers suffer mild reaction post COVID-19 vaccine: What you should expect 
  • Even minor forms of workplace mistreatment may up suicidal thoughts in employees
  • Rapid blood test predicts COVID-19 patients at high risk of severe disease: Study
  • Blood glucose level should be considered as ‘fifth vital sign’ during hospitalization: Indian docs
  • A glass of wine a day may up your risk of atrial fibrillation by 16 per cent: Obesity plays a role too

About The health Site

TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month. We focus on fitness, beauty, health, pregnancy and more.

Most popular health and wellness website in India in 2012 at the Website of the year awards.

health@corp.india.com
+91 – 22 – 6697 1234
Landline Phone number 91 – 22 – 2490 0302.

ZEE ENTERTAINMENT ENTERPRISES LTD, 18th floor, A-Wing, Marathon Futurex, N. M. Joshi Marg, Lower Parel, Mumbai, Maharashtra 400013.

Useful Links

  • Weight Loss
  • Keto Diet Tips
  • Skin Care Tips
  • Intermittent Fasting
  • Apple Cider Vinegar
  • Ashwagandha
  • Cancer
  • Pneumonia
  • Diarrhoea
  • Dengue
  • Typhoid
  • Tuberculosis
  • Chickenpox
  • Chikungunya
  • Depression
  • Hepatitis
  • Diabetes
  • Type 2 diabetes
  • Arthritis
  • Swine Flu
  • Baby Names
  • Cough and cold
  • Heart Attack
  • Breast Cancer
  • Ebola Virus
  • Dengue
  • Malaria
  • International Yoga Day
  • Hypotension
  • Heart Failure
  • Asthma
  • Brain Tumour
  • Celebrity Fitness
  • Goitre
  • HIV/AIDS

We respect your privacy

  • Disclaimer
  • Privacy Policy
  • Contact Us
  • Author Profiles

Copyright © 2021 Zee Entertainment Enterprises Limited. All rights reserved.