Foods Rich in Fats: Deficiency, Treatment, Daily Requirement

Fats are one of the most essential components of our body as they are generally required to provide energy to the body and thus they help in proper functioning of various parts of our body. Animal Products and Dairy Products are rich sources of Fats and considered best Foods Rich in Fats. It is generally advised to consume 50 gm to 83 gm of fats per day for an adult to fulfill the requirements of the body. You can exceed the amount of fats taken by your body based on your requirements by adding Foods rich in fats in your diet.

What are Fats?

Actually Fats are one of the three major macro nutrients required for the proper functioning of our body. And Fats are majorly of four type mono-saturated fats, poly-saturated fats, saturated fat and Trans Fat. Fats are required to provide energy, boosting brain function, maintain the health of hair, skin and nails and absorbing vitamins in our body. Fats Deficiency can cause you dry skin, fatigue, menstrual disorders, dry scalp and other problems related to hair, skin and nails.
So if you have any problem mentioned above then add Foods Rich in Fats in your diet.

Importance of Fats:

• To provide energy to the Body – The main function of fats in our body is to provide energy to our body. Fats generally break down into fatty acids and thus it travels in our blood to provide energy to our body.
• Prevents Inflammation in various parts of the body – Fats and fatty acids are helpful in preventing inflammation in various parts of the body like heart inflammation and lungs inflammation.
• Boosts Nerve and Brain Function – Fats and fatty acids are helpful in boosting our nerve and brain function and thus they help in preventing depression and anxiety.
• Absorption of Vitamins – Fats are generally required to absorb various Vitamins like Vitamin A, D, E and K as all them are fat soluble Vitamins and thus they dissolve in fats and gets absorbed easily.
• Improves the Health of Skin, Nails and Hair
• Prevents and Reduces Complications due to Heart Diseases

Top 10 Foods Rich in Fats:

• Avocado – Avocado is one of the healthiest fruit sources of Fats. Avocado is rich in various nutrients and minerals. 100 gm of Avocado can provide you about 15 gm of Fats. About 333 gm of Avocado can fulfill your daily requirements of Fats.
  
• Fish – Fishes like Salmon, Tuna, Sardines and Trout are great sources of Fats. 100 gm of the above mentioned fishes can provide you about 12 to 15 gm of Fats. About 335 gm of these fishes can fulfill your daily requirements of Fats.
• Dark Chocolate – Dark Chocolate is one of the best sources of Fats and other minerals like magnesium, potassium and calcium. 100 gm of Dark Chocolate can provide you about 43 gm of Fats. About 116 gm of Dark Chocolate can fulfill your daily requirements of Fats.
  
• Chia Seeds – Chia Seeds are one of the best sources of Fats and specially Omega-3 Fatty Acids. 100 gm of Chia Seeds can provide you 31.1 gm of Fats. About 161 gm of Chia Seeds can fulfill your daily requirements of Fats.
  
• Walnuts – Walnuts are also one of the most commonly eaten nut snack source of Fats. 100 gm of Walnuts can provide you about 18.5 gm of Fats. About 270 g of Walnuts can fulfill your daily requirements of Fats.
  
• Tofu – Tofu is one of the healthiest and a great source of Fats. 100 gm of Tofu contains about 9 gm of Fats. About 555 gm of Tofu can fulfill your daily requirements of Fats. Apart from this Tofu is also rich in various nutrients and minerals like calcium and iron.
  
• Eggs – Eggs are one of the most commonly eaten sources of Fats. One Egg can provide you about 5 gm of Fats. About 10 Eggs can fulfill your daily requirements of Fats.
  
• Olive Oil – Olive Oil is also a healthy source of Fats. It is generally used for cooking. 1 Table spoon of Olive Oil can provide you 14 gm of Fats. About 3½ Table spoons of Olive Oil can fulfill your daily requirements of Fats.
  
• Cheddar Cheese – Cheddar Cheese is also a great vegetarian source of Fats. 100 gm of Cheddar Cheese can provide you about 33 gm of Fats. About 152 gm of Cheddar Cheese can fulfill your daily requirements of Fats.
  
• Peanut Butter – Peanut Butter is one of the richest sources of Fats. 100 gm of Peanut Butter can provide you about 51 gm of Fats. About 98 gm of Peanut Butter can fulfill your daily requirements of Fats.
  

All the foods mentioned above are easily available, very healthy and are great sources of Fats. Fats are very essential for our body as they provide energy to our body. And helps in proper functioning of our nerve and brain function, maintenance of nails, skin and hair and they are also helpful in preventing various mental and Inflammatory Disorders.
So, Please maintain a good amount of Fats in your body for good health and better lifestyle.