Fat for Brain Function
Approximately 60 percent of your brain is made from fat, and because your body can’t make its own essential fatty acids, you need to get them through your diet. Of particular importance are omega-3 fats, which are crucial for cognitive and behavioral function, according to the University of Maryland Medical Center. Although your brain needs some carbs to function optimally, consuming too many, particularly the fast-digesting or sugary kind, can increase levels of blood sugar, which draws blood away from your brain, according to the Franklin Institute Resources for Science Learning.
Weight Maintenance
Just as fat can cause weight gain, it can also be beneficial for weight loss or maintenance. When you eat fat, it fills you up and gives you a lasting full feeling, which will make you less apt to overeat. The key element is that you choose healthy high-fat foods like seeds, nuts and nut butters. You also do not need a lot of high-fat food to experience this satiating effect. A single ounce of almonds, for example, has about 14 grams of fat and 163 calories.
Omega Fatty Acids
Omega-3 and omega-6 fatty acids are essential nutrients that your body is unable to produce on its own, so they must come from your diet. Omega fatty acids play a role in brain function, mood, vision and reproductive health, making them advantageous for your health. According to the University of Maryland Medical Center, omega-3 fatty acids can reduce inflammation and your risk of heart disease, cancer and arthritis. Consume omega-3 fats in the form of salmon, tuna, mackerel and sardines at least twice a week, suggests UMMC. A precursor to omega-3s called alpha linolenic acid is found in walnuts, flaxseed, soy oil and canola oil. Omega-6 fatty acids are needed in smaller amounts than omega-3s and come from corn, safflower, soybean, evening primrose, borage and black currant seed oils.
Energy During Exercise
Carbohydrates are the body’s main source of energy. When you have used up your stored reserve of carbs, especially during exercise, fat works as an energy source. This usually starts to occur 20 minutes into an exercise session.
Vitamin Absorption
Vitamins A, D, E and K are fat-soluble vitamins, which rely on fat for storage and transportation throughout the body. Vitamin A helps with vision, vitamin D helps with bone strength, vitamin E boosts the immune system and vitamin K promotes blood clotting.