6.4

Importance of fats in the diet

Fats are important for energy, nutrient absorption, insulation, organ protection, joint cushioning, and healthy skin and hair.

Omega-3 fatty acids, like those found in fatty fish, chia seeds, flaxseeds, and walnuts, have anti-inflammatory properties and may reduce the risk of heart disease, arthritis, and certain cancers.

Despite their benefits, fats are high in calories.

Excessive fat intake, even from healthy sources, can lead to weight gain.

Portion control and balancing fat intake with other macronutrients is important.

Choose cooking oils with high smoke points, such as avocado oil, coconut oil, and grapeseed oil, to avoid harmful compounds when cooking at high temperatures.

Incorporating a variety of healthy fats into the diet while being mindful of portion sizes helps maintain overall health.