Fat is often misconceived as the villain. But did you know that it is more of an unsung hero, It is an essential nutrient that is vital for several functions in your body? In fact, 50% of your cell membrane is made up of fat and your brain is the fattiest organ of all where fat plays a pivotal role.
Your body needs healthy fat in the right doses for several bodily and brain functions. In this article, let’s explore the role of fat and learn different ways to maximize fat absorption in your body.
Why is Fat Digestion Important?
When compared to other nutrients, fat takes more time to break down and digest. However, they act as a vital source of energy. They also aid in the absorption of several micronutrients including vitamins and minerals. Besides, they also play an integral role in the production of certain hormones in the body.
Here are some components of health where fat digestion is considered to be important:
1. Weight Loss
Fat is not the villain, the real culprit is processed fat and carbohydrates which are to blame for the storage of glucose as fat deposits in your tissue. Since it takes more time to break down and metabolize, eating healthy fats can actually keep you full for a long time and beat the hunger pangs.
2. Blood Sugar Stability
The fats found in fish, avocado, olive oil, nuts can boost your HDL or good cholesterol. In turn, it helps to clear the bad cholesterol or LDL, lower blood pressure and keep your blood sugar under control.
3. Hormonal Balance
Important hormones are formed from fat and cholesterol, without which sex hormones like progesterone, estrogen, and testosterone are not synthesized properly. Eliminate bad fats like vegetable oils, margarine, shortening, and other processed and packaged foods and stick to coconut oil, ghee, olive oil, nuts and seeds to generate the right cholesterol.
4. Memory and Brain Function
Essential fatty acids make about a whopping 60% of your brain and it is one of the crucial molecules that dictate your brain’s integrity. They are involved in building the brain structure and also in the synthesis of brain neurotransmitters.
5. Absorption of Vitamins and Minerals
Eating your raw salad or lightly-cooked veggies with a healthy dose of oil like coconut oil, olive oil or ghee helps the body to absorb the valuable nutrients in the veggies like lycopene or beta-carotene. Fat-soluble vitamins (A, D, E and K) are better absorbed only when consumed with healthy fats.
6. Hair and Skin Quality
When you start restricting healthy fats in your diet, your hair and skin become too dry. The hair starts to lose its shine and skin loses its healthy glow. This is because the natural moisture in your skin is produced only when you have the right balance of fats in your system.
How to Improve Fat Digestion and Absorption?
Fat malabsorption in the body can lead to the progression of diseases like brain fog, dementia, fatigue, issues with memory and attention and more. It can often be a root cause that one may not even consider while treating certain diseases.
Here are the best ways to promote the digestion of fat in your body:
1. Increase the Intake of Healthy Fats
Not all fats are created equally. So, it’s important to understand which fats are healthy for you. You cannot munch on ice cream or cheese for the very reason. Stay away from trans fat, high saturated fat content, and triglycerides.
Instead opt for natural sources in your nuts, seeds, avocados, coconut oil, cow’s ghee, and olive oil. You may also add fish such as salmon, sardines or tuna and organic eggs.
2. Improve the Acid Levels in Your Stomach
Your stomach needs to preserve its acid environment so that it’s able to break down fats properly and aid the digestion process. Consuming lemon and citrus foods will help to improve your hydrochloric acid levels in the stomach naturally and so will a teaspoon of apple cider vinegar along with water.
3. Promote Probiotic Diversity
Healthy gut flora is central to all nutrient absorption in the body. So, improve your gut’s good bacteria to improve your digestion of fats. Consume fermented foods like buttermilk, yogurt, sauerkraut, idli. You can also opt for probiotic supplements on a regular basis to help.
4. Try Natural Digestive Enzymes
Your mouth, stomach, and small intestine secrete digestive enzymes to break down food. Lipase is an enzyme that breaks down fat, amylase breaks down carbohydrates and proteases and peptides break down the proteins. Include natural sources of these enzymes from ginger, pineapple, papaya, avocados to improve digestion.
Fats have earned a demon reputation for years. But do remember that not all fats are bad and it is important for sustaining a healthy lifestyle. Inability to digest and absorb fat can lead to health hazards.