Why Fats Are Important in Nutrition: The Dangers of Deficiency and How to Avoid It

The impact of fat deficiency on health and appearance — freepik.com

For many women, the word “fatty” evokes negative emotions, associating it with excess weight and health problems. In the pursuit of an ideal figure, radical methods are often used, excluding fats from the diet without considering the important role these substances play in the body's metabolic processes. However, the consequences of such dietary restrictions can be quite serious. In this article, we will take a detailed look at why the body needs fats and how their deficiency manifests.

The Role of Fats in the Body

The average daily fat intake for an adult is about 70 grams, which corresponds to the body's needs for these substances. After entering the digestive system, fats are broken down in the small intestine and then absorbed into the blood. Most of these fats (about 95%) are used for various bodily needs, while the remainder is excreted through the sebaceous glands.

Fats perform many critically important functions in the body:

Formation of cell membranes and connective tissue. Fats are the building blocks of cell membranes, providing them with strength and flexibility. They also participate in the synthesis of connective tissue, which is necessary to maintain the structural integrity of organs and systems.
Creation of subcutaneous fat layer. This layer not only protects the body from mechanical damage and temperature fluctuations but also acts as a cushion for internal organs, preventing injury.
Maintaining vascular elasticity. Fats help maintain the elasticity of blood vessel walls, which is important for normal blood circulation and preventing hypertension and other cardiovascular diseases.
Absorption of fat-soluble vitamins. Vitamins A, D, E, and K dissolve in fats and can only be absorbed by the body in this form. Without sufficient fats, these vitamins cannot perform their functions, leading to their deficiency and related problems.
Optimization of heart function. Fats are involved in regulating metabolism in the heart muscle, providing it with energy and contributing to its normal functioning.
Maintaining skin tone. Adequate fats are necessary to preserve the firmness and elasticity of the skin, preventing dryness and premature aging.
Hormone synthesis. Fats are essential for the production of hormones, including sex hormones, which play a key role in regulating many physiological processes.
Formation of nerve fibers and brain cells. Fats make up a significant part of nerve cells and the brain. Without them, normal functioning of the nervous system and cognitive processes is impossible.

The Impact of Fat Deficiency on Health and Appearance

Fat deficiency in the diet can be caused not only by diseases that interfere with their normal absorption (e.g., liver or bile duct pathologies) but also by a deliberate refusal to consume them, which is often observed among women aiming for rapid weight loss.

Experts warn that daily fat intake should not be below 30 grams, otherwise, the following negative consequences may occur:

Skin and hair problems. Lack of fats leads to dryness, flabbiness, and peeling of the skin, increased sensitivity, and a higher risk of allergic reactions. Hair becomes brittle, loses its shine, and starts to fall out. This is due to the body's inability to absorb fat-soluble vitamins, which are vital for skin and hair health.
Impaired cognitive functions. Decreased concentration, memory deterioration, and learning difficulties are common symptoms of fat deficiency since the brain does not receive enough necessary substances to maintain its functions.
Constant feeling of hunger and cold. When fats are lacking, the body struggles to maintain energy balance, which manifests as a constant feeling of hunger, even after eating, and a sensation of cold, especially in the extremities.
Vision problems. Fats are necessary to maintain eye health. Their deficiency can lead to dryness of the mucous membrane, eye fatigue, and an increased risk of developing glaucoma.
Cardiovascular diseases. Impaired fat metabolism increases cholesterol levels in the blood, which negatively affects the condition of blood vessels and can lead to atherosclerosis and other serious diseases.
Physical weakness and fatigue. Fats are a major source of energy for the body, and their deficiency leads to rapid fatigue and decreased physical activity.
Water balance disorders. Constant thirst may result from metabolic disorders caused by fat deficiency, leading to electrolyte imbalance and overall dehydration of the body.

How to Avoid Fat Deficiency and Properly Include Them in Your Diet

Obviously, completely excluding fats from the diet is not only useless but also dangerous to health. It is important to understand that fats vary in their effects on the body, and their proper consumption can help maintain health and even lose excess weight.

Balanced diet. To maintain health and normal bodily functions, fats should make up at least one-third of the total caloric intake. Although this may seem like a lot, in practice, the amount of fats by weight is not that large, as they are very caloric.
Quality of fats. It is important to choose fat sources rich in polyunsaturated fatty acids omega-3 and omega-6, found in fatty sea fish, nuts, seeds, and vegetable oils. These fats have a positive effect on the cardiovascular system, brain, and overall health.
Moderate consumption of saturated fats. The body also needs saturated fats, but their intake should be limited. The safest sources of these are lean meat and dairy products. These should be consumed in moderation to avoid negative health consequences.
Avoiding harmful fats. Foods rich in saturated fats (e.g., fatty meats, lard, smoked products) and those containing trans fats (fast food, chips, canned foods) should be minimized or completely excluded from the diet. These substances not only do not provide benefits but can significantly impair metabolism and lead to chronic diseases.
Individual approach. To achieve the best results in weight loss and maintaining health, it is recommended to consult with a nutritionist who can develop a balanced diet based on individual needs.

Fats are an essential component of nutrition, necessary to maintain health and the normal functioning of the body. Excluding fats from the diet can lead to serious problems, including deterioration of skin, hair, cognitive functions, as well as disruption of metabolism and the functioning of internal organs. Therefore, it is important to maintain a balance in nutrition, include healthy fats in the diet, and avoid harmful ones. A smart approach to nutrition will not only improve appearance but also preserve health for many years.