As summer kicks in, our food cravings shift more towards lighter meals, along with refreshing snacks, and heavy hydration routines. So, as we diligently sip on coconut water and pile our plates with greens, there is one essential nutrient which often gets overlooked in summer diets, that is healthy fats.
Fats are far from being a villain of the nutritional world. Good fats are the unsung heroes of wellness, even more so when it's summertime. Healthy fats help fuel your body, regulate hormones, support glowing skin, increase nutrient absorption, and overall healthier lifestyle.
“In the heat of summer, good fats help keep your energy steady, and your body cool from within. Nuts like macadamia nuts are rich in monounsaturated fats and Omega-7, making them a light yet nourishing snack that supports brain health, reduces inflammation, and keeps you feeling balanced on hot days,” says Shilpa Arora, a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach.
Why does your body need good fats in summer?
When it's hot outside, your metabolism starts working differently. You start sweating more, digesting faster, and eating less. Although this does sound like a healthy reset, it can also mean that you are likely missing out on fat-soluble vitamins like A, D, E and K. All these vitamins heavily rely on dietary fats to be absorbed.
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How healthy fats help:
- They maintain satiety, which prevents you from constantly grazing sugary snacks.
- They help to balance energy levels, which keeps you steady during long, sun-soaked days.
- They protect your skin and work as a natural barrier against dryness and inflammation.
What are 'Good fats'?
Good fats include monosaturated and poly unsaturated fats, which are found in whole, plant-based sources like macadamia nuts, avocados, olive oil, fatty fish, flaxseeds, chia seeds, and more. Unlike trans fats or overly processed saturated fats, these healthy fats work with your body, not against it. They nourish your cells, support cognitive function, and help manage cholesterol levels.
Moreover, these fats to support heart health, reduce inflammation, and provide a sustained energy source without weighing you down, which makes them ideal for summer living. They also contribute to hormonal balance and help the body cope better with physical stress and temperature fluctuations.
Also Read: How Much Oil Should You Ideally Consume In A Day To Keep Your Health In Check?
How to add good fats without overheating your plate
You do not have to eat heavy meals to get your daily dose of good fats. Here are a few ideas:
- You can add a spoonful of chia or flax seeds to your smoothies or yogurt.
- Start using cold-pressed olive oil as a salad dressing base.
- Snack on a handful of macadamia nuts with a bowl of fruits.
- Try nut-based dip spreads on whole-grain toast.
Good fats are not just a winter comfort, they are a year-round essential, especially in summer when your body needs balance, and not just lightness. Healthy fats do it all, from furling energy, boosting nutrient absorption to supporting radiant skin.
So, as you breeze through the season with smoothies, salads, and everything in between, do not forget to add a subtle richness of healthy fats. Whether it is with a drizzle of olive oil, a spoonful of seeds, or a handful of buttery nuts, all these small additions can make a big difference.