Fats

Consuming fat in your diet is essential. Fats have a lot of very important functions within our bodies.
You need fat to keep your skin and hair healthy. Certain vitamins are fat-soluble vitamins, which means they require fat to be able to be transported and absorbed in the body.
The fats your body gets from your food give your body essential fatty acids. They are called "essential" because your body cannot make them itself, or work without them.
Your body needs them for brain development, controlling inflammation, and blood clotting.
So like protein and carbohydrates, fat is essential for our body to function!
Good sources of fat include:
Extra virgin olive oil
Avocados
Nuts and seeds
Fatty fish like salmon

Now the foods I mentioned there are what are commonly referred to as “healthy” fats, but remember, just because they are healthy doesn’t mean they don’t contain calories.

They are very calorie dense as well as being nutrient dense, and in the case of things like nuts, seeds, and oils, they are not very satiating, so it is important to be wary of the amounts you consume.

Thankfully you only need to consume relatively small portions of these foods, to attain the nutrients your body requires to function well.

So you don’t have to consume a high percentage of your calories from these foods, to get the benefits.