Constant colds, dry skin + Co: Signs that you are not eating enough fat


Healthy eating
5 signs you are not eating enough fat

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For years, fat has been demonized as a fattening person – completely wrongly. Because our body needs fat from food. These warning signals will tell you that you are not eating enough fat.

A healthy diet is as balanced as possible and provides our body with all the nutrients it needs. In the past few decades, the diet industry has repeatedly demonized certain food components – especially carbohydrates and fat. But these substances also need parts of our diet so that our body can carry out all of its functions. If we deny him certain substances over a longer period of time, this shows up in deficiency symptoms.

What role does fat play in our health?

Fat has different functions in the body. This includes:

  • Fat helps the body absorb vitamins. Vitamins A, D, E and K are fat soluble. This means that our body can only absorb and process it properly with fat.
  • Fat is important for brain and eye health. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in particular keep our brain, central nervous system and retinas functional and healthy. And these fatty acids are essential – that means our bodies need them, but cannot produce them ourselves.
  • Fat is important for blood clotting. Fat also plays an important role in wound healing, because essential fatty acids are heavily involved in blood clotting.
  • Fat is necessary for hormone production. Our bodies also need dietary fat to produce certain hormones, such as the sex hormones testosterone and estrogen.
  • Fat is an important source of energy. Every gram of fat that we ingest through food provides the body with nine calories of energy. For comparison: each gram of carbohydrate or protein provides only four calories.

If we do not eat enough fat, this can be seen, for example, from these signs:

5 warning signs that your diet is not high enough fat

1. Frequent colds

In order for our immune system to function properly and to protect us from viruses and bacteria, we need fat from our diet. From this the body produces some molecules that stimulate our immune cells. The omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid are particularly important for this. So, if you have frequent colds or if your immune system is otherwise weakened, it may be related to a lack of fat in your diet.

2. Severe hair loss

We also need fat from food for our hair. Certain fatty compounds, namely the tissue hormones prostaglandins, play an important role in hair growth. If we do not consume enough fat, it can negatively affect our hair texture. This can also result in hair loss – on the head as well as on the eyebrows Studies proven.

3. Dry skin + rash

Our skin can also suffer from a lack of fat. Because Studies have shown that fat is an important part of our skin cells and ensures that our skin maintains its natural moisture barrier. Too little fat from food can therefore lead to dry, irritated skin and, in the worst case, to dermatitis. This inflammatory skin reaction is often accompanied by redness and itching.

4. Slow wound healing

Our bodies need fat to make important molecules that control its inflammatory response. Those who do not consume enough fat inhibit according to research results this reaction as well as blood clotting and thus possibly suffer from slower wound healing.

5. Bruises

As already mentioned, fat is important for our body to be able to absorb certain vitamins in the first place. These are mainly vitamins A, D, E and K. If we do not eat enough high-fat foods, this can lead to a deficiency in these vitamins. Bruises and bruises are about common consequences of such a deficit.

How much fat does our body need?

The German Nutrition Society recommends that fat make up around 30 percent of your daily energy intake. A 30-year-old woman who has an office job (i.e. no physical activity) and an energy requirement of 1,800 calories needs around 58 grams of fat. These are, for example, three tablespoons of oil, one tablespoon of butter or margarine, two slices of cheese and an egg. Anyone who consumes around 2,000 calories a day should distribute around 66 grams of them to fat.

Of course, not all fat is the same. Hardened trans fats, for example from ready meals or fried foods such as French fries, should be avoided as far as possible. Saturated fatty acids, such as those from eggs, meat, or dairy products, are okay in moderation. They raise levels of both “good” HDL cholesterol and “bad” LDL cholesterol. However, you should cover the majority of your daily fat requirement with monounsaturated and polyunsaturated fatty acids. They are found in olive oil, nuts, fatty fish such as mackerel and avocados.

Sources used:,, German Nutrition Society


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