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Why women need fats
It’s time for the weekly shop, and whilst weaving through the aisles grabbing your (nutrient-dense) favourites, you hover over your usual yogurt of choice. Fat-free, of course - it’s the healthier option, right?
For decades, we’ve been told that fat is the bad guy, with generations stripping it from their diets wherever possible. It’s a story so deeply embedded in our culture that we don’t even question it. But what if we got it wrong?
The forgotten role of fats
Fat isn’t just an afterthought on a nutrition label; it’s one of the three essential macronutrients. The word ‘macro’ means big, important, non-negotiable and our macronutrients are the trio of proteins, carbohydrates, and fats that our bodies require in significant amounts to function. Our ancestors prized fat for its energy, nourishment, and satiety. Yet, in a world which likes to lay the blame on a singular villain, we’ve yet again reduced the conversation to an over-simplified good-versus-bad rhetoric.
The truth? Fat is the foundation of every cell in your body. It’s the raw material for hormones, the cushioning for your nerves, and the hero behind the absorption of fat-soluble vitamins A, D, E, and K. Without it, our brains, which are composed of nearly 60% fat, would struggle to fire on all cylinders. Our skin would lose its dewyness, our hormones their rhythm, and our energy its endurance.
Sounds like a pretty important nutrient doesn’t it. But let’s not get carried away. Are all fats the same? Of course not. Is it the only nutrient we should eat? Well, no. Should we completely avoid it? Absolutely not.
It’s time to rewrite the story, get comfortable with the nuance and bring fats back onto the table.
Fat wasn’t always a dirty word.
Each part of our body is made up of cells. Every single part. We’re a universe of a beautiful variety of these cells, all working together. And within this human cosmos, every cell membrane, every hormone, every thought processed in your brain - all relies on fat.
So why, when it plays such a vital role in our bodies, have generations done their very best to avoid it? Let’s rewind back to 1977 when new US dietary guidelines issued a warning: eat fat “only sparingly,” especially saturated fats, in order to prevent heart disease.
The message stuck, and the food industry responded with enthusiasm, selling the idea that low-fat equals wellness. Supermarket shelves became flooded with low-fat and fat-free alternatives - yogurts, spreads, ‘light’ everything.
But when fat was stripped out, something had to take its place. More often than not, that ‘something’ was sugar, artificial thickeners, and ultra-processed ingredients designed to mimic the texture and ‘mouthfeel’ of real food. The result? A generation of consumers unknowingly fueling cravings, blood sugar rollercoasters, and metabolic issues as well as a disconnect from the nourishing foods our bodies actually need - all while believing they were making the healthier choice.
The real blow? The original study that demonised fat was flawed. More recent, robust research, which prompted a 2015 revision of US dietary guidelines, found no significant link between dietary fat intake and heart disease. But while science has moved on, cultural habits have been harder to shift. Women, in particular, are still wary of this essential nutrient, despite the fact that they need it most - and here’s why that isn’t a good thing;
Your ally, not the enemy
Us ladies have an intimate relationship with fat. Long before modern diets and calorie counting, ancestral cultures revered fat as a sacred, life-giving nutrient, particularly for women. It was a symbol of fertility, vitality, and survival. Many traditional societies had ‘sacred foods’ - nutrient-dense, often high-fat foods reserved for women, children, and elders to sustain their wellbeing. Fat is our scaffolding for hormonal balance, cellular integrity, and the fuel for longevity. Here’s why fat is especially crucial for women:
1. Hormonal Harmony
Women’s hormonal systems rely heavily on fat - specifically and surprisingly for some, cholesterol - which is the building block of key sex hormones like oestrogen, testosterone and progesterone. These hormones regulate everything from menstrual cycles and fertility to mood and bone health. Without enough healthy fats, these hormones can become imbalanced, leading to irregular cycles, low libido, mood fluctuations, and even fertility struggles. Women with very low body fat may experience amenorrhoea (loss of menstruation).
2. Brain power & emotional wellbeing
The brain is rich in an essential type of fat, omega-3 fatty acids. DHA in particular, supports cognitive function, mental clarity, and mood health. Studies have linked omega-3 intake to reduced anxiety, improved mood, and even lower rates of depression, particularly in women. Why? Biologically speaking, omega-3s modulate neurotransmitters like serotonin and dopamine, helping to stabilise mood which could be why women with higher dietary fat intake (from wholefood sources like oily fish, nuts, and seeds) often report better cognitive function, reduced brain fog, and lower stress levels (1).
3. Radiant skin & barrier health
Our skin barrier is composed of lipids (fats), meaning dietary fat supports the hydration, elasticity, and protection of skin against environmental stressors. Omega-3s from oily fish and algae, support skin elasticity, hydration, and repair (2). Omega-6 and omega-9’s contribute too, however Omega-7, a rare but powerful monounsaturated fatty acid, plays a unique role in skin health. Found in sea buckthorn berries, macadamia nuts, and certain fish like anchovies and salmon, research suggests omega-7 helps enhance collagen production, reduce inflammation, and support healing and skin barrier function (3). Beyond skin omega 7 plays a role in also protecting mucous membranes, supporting gut health, eye moisture, and vaginal tissue integrity - making it particularly beneficial for women.
4. Metabolism & energy regulation
Contrary to outdated beliefs, dietary fat doesn’t inherently lead to weight gain. In fact, when we incorporate healthy fats into our diets, it provides long-lasting satiety, helps stabilise blood sugar levels, and supports metabolic flexibility. A well-nourished metabolism is one that isn’t constantly reaching for the next sugar-fix.
The green light?
Fats play an incredibly important, nourishing role in our bodies. So, incorporating them is essential - however, there are some differences between dietary fats and questions about how much. Some fats can be troublesome when heated to high temperatures. Here, they become oxidised and damaged, contributing to inflammation and ageing, which is why being considerate about fried foods is particularly important. Whilst some fascinating research exists around high-fat, low-carb diets like keto, especially for epilepsy, cognitive decline, and metabolic health, a good rule of thumb is quality over quantity.
Too much fat, particularly from highly processed foods, hydrogenated oils, and poor-quality sources, can have negative effects, contributing to inflammation, weight gain, and metabolic imbalances. Prioritising healthy fats from whole foods like nuts, seeds, avocados, and extra virgin olive oil ensures you’re nourishing your body in the best way possible. As with all aspects of nutrition, balance is key - when possible, eat real food, focus on quality, and not too much.
Which fats should women prioritise?
The omegas:
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Omega-3: The anti-Inflammatory ally
Critical for brain function, heart health, vision, and hormone balance, omega-3s help to reduce inflammation and support cognitive health. Found in wild oily fish, algae, flaxseeds, chia seeds, walnuts, and grass-fed meat.
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Omega-6: A question of balance
Omega-6 is essential, but modern diets are often overloaded, particularly those with highly processed foods which often contain high levels of omega 6, and are linked to chronic inflammation. Cold-pressed and whole-food sources like hemp seeds, walnuts, and evening primrose oil provide omega-6 in a more balanced form.
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Omega-7: Skin & barrier protection
Although the body produces some omega-7, production declines with age. This rare fatty acid enhances skin hydration, supports mucous membranes, and aids gut health. Found in sea buckthorn berries and macadamia nuts.
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Omega-9: Hormone helper & metabolic hero
Monounsaturated fats like omega-9 support hormone production, insulin sensitivity, and cardiovascular health. Found in olive oil, avocados, almonds, and hazelnuts.
Saturated Fats:
Long demonised, high-quality saturated fats play a crucial role in cell membrane integrity, hormone production, and energy metabolism. Our ancestors thrived on these fats, and modern research is reclaiming their place in a nourishing diet.
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Grass-fed butter & ghee; Rich in fat-soluble vitamins, conjugated linoleic acid (CLA), and butyrate, which supports gut health.
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MCT oil & coconut oil; Easily converted into energy, MCTs (medium-chain triglycerides) help support brain function, metabolism, and gut integrity.
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Egg yolks – a powerhouse of choline, essential cholesterol, and vitamin D for brain and hormone health.
Bringing fat back to the table
So next time you’re in the supermarket, hovering over the yogurt aisle, consider this: your body doesn’t need restriction. It needs nourishment. Let our diets be full of healthy fats, ensuring consideration is in place and varying types of healthy fats often. The low-fat era is over, and it’s time we embraced fat for what it truly is - a vital, life-nourishing nutrient that has always belonged on our plates.
Not all wellness trends stand the test of time. But some wisdom, like the importance of whole foods and our ancestral biology, never goes out of style. Trust that nature often provides exactly what we need.