Health Benefits of Healthy Fats
Supports brain health and cognitive function
Enables absorption of fat-soluble vitamins (A, D, E, K)
Provides long-lasting energy
Supports hormone production
Reduces inflammation (healthy fats)
Promotes healthy skin and hair
Best Food Sources of Healthy Fats
Get your daily Healthy Fats from these nutrient-dense whole foods:
| Food | Healthy Fats Content | % Daily Value |
|---|---|---|
| avocado | 15 g per 100g (mostly monounsaturated) | 23% DV |
| olive oil | 14 g per tbsp (mostly monounsaturated) | 22% DV |
| salmon | 13 g per 100g (rich in omega-3) | 20% DV |
| nuts (almonds) | 14 g per 28g | 22% DV |
| chia seeds | 9 g per 28g (rich in omega-3) | 14% DV |
Signs of Healthy Fats Deficiency
Watch for these symptoms that may indicate low Healthy Fats levels:
Dry, flaky skin
Hair loss
Poor wound healing
Vitamin deficiencies (A, D, E, K)
Hormone imbalances
Poor brain function
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Healthy Fats Absorption
✓ Absorption Enhancers
Combine Healthy Fats-rich foods with:
- Consumed with fat-soluble vitamins
- Bile acids
✗ Absorption Inhibitors
Avoid consuming these with Healthy Fats:
- Fat malabsorption conditions
- Very low-fat diets
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 65 g |
| Adult Women | 55 g |
| Pregnancy | 60 g |
Daily recommended intake (20-35% of calories, based on 2000-2500 cal diet)
Track Your Healthy Fats Intake
Monitor your daily Healthy Fats consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
