It is not that fat is bad for health. It is the excess amount of fat that can get bad. Fat is one of the essential nutrients of the body and the body will not function properly if there is not enough of fat in our diet. These are the essential fatty acids. Fatty acids, the building blocks of fat, are essential nutrients that plays an important role in production and normal functioning of the cells, muscles, nerves and the whole organs.
Fatty acid is also important for production of the various chemicals in the body that are the components of the hormones.
Since eye is also a part of the body, it may also suffer due to lack of fat. For care of the eye the two essential fatty acids that have been identified are omega-3 and omega-6 fatty acids. Omega-3 fatty acids are very important because it is the essential factor in the development of vision in children and maintaining a healthy vision in the adults. If deficiency of this fatty acid continues over a long time, it may damage the retina and hamper drainage of eye fluids that regulate the pressure of the eye.
Fish is a very good source of these essential fatty acids. Studies have shown that those having less than two serving of fish every week are prone to age related macular degeneration and the women can acquire the dry eye syndrome. Statistically speaking, the women who had at least 5 servings of tuna every week had 68% reduced risk of getting dry eye syndrome than those who have one serving per week.
Generally omega-6 fatty acid is found in a variety of cooking oils like sunflower oil, corn oil, canola oil and safflower oil and also in some parts in meat and animal products. Omega-3 fatty acid is mainly found in cold water fishes like sardine, cod, mackerel, herring, salmon, etc. You will also get the fatty acid in flaxseed oil, flaxseed, dark green leafy vegetables like spinach and walnuts. If you do not eat fish, then supplement your diet with fish oils capsules or gel.
However, it is also important to maintain the ratio between the two essential fats. It is said that the best ratio between Omega-6 and Omega-3 fatty acids is 4:1, but often the use of cooking oil crosses the limit and breaks this ratio.