Fat is always associated with its bad effects. However, you should know that the bad fats and the dietary fats are entirely different from each other. You should eliminate all the bad fats from your diet and include the essential dietary fats. The dietary fats are essential to protect your body’s vital organs and to control the body temperature. These dietary fats also provide the energy for your muscles. You should eat these ‘good’ fats in addition to proteins and carbohydrates. Don’t forget to include fat-soluble vitamins in your diet. Let us have a quick look at the essential nutrients that should be included in your diet.

You may not know that fats are also present in fruits and beans though in small quantities. Fats occur naturally in most of the foods. However, the fats added in pies, fried foods and junk foods are should be avoided.

You can reduce the amount of dietary fats in your diet without giving up all your favourite foods. Start with the bread spreads and oils used in cooking. Look for polyunsaturated margarines available in the stores. It is better to opt for oils than the animal fats used for cooking. So, search for vegetable oils in the market. Sunflower, olive, and corn oils are the best for cooking.

As far as the dairy products are concerned, the semi-skimmed milk should be preferred. The skimmed milk is enriched with vitamins. It is better to avoid mature cheese in your food. Instead, use mixture of cream and yogurt in your dishes that are tasty as well as healthy.

Meat is perhaps included in all American diets. Therefore, you should include leaner meats, which contain less fat. We would suggest you to add more vegetables, pulses, and carbohydrates to your diet. Oily fish should be included in your diet as it is enriched with polyunsaturated fatty acids, which are essential for your health.

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Egg- the nutritional dynamos- are enriched with almost every essential vitamin and mineral necessary for humans. It is a great source of omega-3 oils. Let us take a look at the benefits of Omega-3 fats present in eggs.
• Anti-inflammatory: The anti-inflammatory property of omega-3 fats present in eggs reduces inflammation.
• Anti-coagulant: Omega-3 fats are anti-coagulant (blood thinner), which keep the platelets less sticky and decrease the risk of blood clot formation thereby helping you to protect yourself against heart attack.
• Reduces initial heart attack: Omega-3 fats present in eggs reduce the risk of initial heart attack by 20-40 percent.
• Reduces the risk of cancer: Eating eggs is beneficial for you because the omega-3 fats present in eggs are capable of reducing the risk of cancer. They may also help inhibit the growth of cancer.
• Reduces fat: Eggs are must-have for the figure conscious people since the omega-3 fats present in eggs can help you to reduce fat and maintain a leaner and healthier body.
• Promotes eye health: Eggs are healthy for your eyes. Lack of omega-3 oils in your diet may cause macular degeneration, so exclude egg from your diet. The carotenoids namely lutein and zeaxanthin present in eggs reduce the risk of cataracts.

Apart from this, omega-3 oils present in eggs help fight depression, anxiety, control the level of hormones, and help reduce the tendencies towards impulsiveness or aggression.

Lutein present in eggs is a good source of choline which is vital for the function of all the cells in the human body. Eggs are also excellent sources of iron, riboflavin, Vitamins D, E and B 12 and folate. Eggs are also excellent source of protein.