According to nutritionist Shilpa Arora - a certified nutrition coach in India - shared on Onlymyhealth, when summer comes, many people often choose to eat light, low-fat dishes to feel more comfortable. However, cutting out fat from meals completely is not the right decision. In fact, healthy fats are essential for summer health because they help maintain energy, support vitamin absorption and protect the skin.
Providing sustainable energy
In the hot, the body easily dehydrates and consumes energy quickly. Good fats, especially monounsaturated and polyunsaturated fats, help maintain stable energy levels without causing a feeling of heaviness like greasy dishes. This is especially important when you are outdoors or work in hot weather.
Support fat-soluble vitamin absorption
Vitamins A, D, E and K are essential micronutrients that dissolve in fat. If your diet is too low in fat, your body will not be able to effectively absorb these vitamins, leading to deficiency and affecting immunity, skin and overall health.
Good for skin and hair
In the summer, the skin is prone to dryness due to dehydration and the impact of UV rays. Good fats help maintain skin moisture, soften the skin's skin cells and reduce skin inflammation. They also support healthy skin structure and slow down the aging process.
Helps control appetite
Instead of snacking on sweets or starches, adding a good amount of fat from avocados, chia seeds, walnuts, olive oil... will help you feel full longer and effectively control hunger, supporting weight maintenance in the summer.
Balancing hormones and reducing inflammation
Fat is an important component in hormone production. At the same time, they help reduce inflammation in the body, especially beneficial for people who are susceptible to fatigue, heat stress or dermatitis caused by heat.
Choose healthy fats
Some good sources of fat you should add in the summer:
Whole olive oil
Avocado
Flaxseeds, chia seeds
Walnuts, almonds, macadamia nuts
Fatty fish such as salmon, mackerel
Note
Nutritionist Shilpa Arora says not all fats are harmful. In the summer, choosing the right type of fat will help you maintain energy, support skin health, balance hormones and absorb nutrients effectively. Instead of completely eliminating fat, eat smartly for a healthy and vibrant summer.
