If you don't receive enough fat in your diet, you may have symptoms including dry rashes, hair loss, a weakened immune system, and vitamin shortages. The majority of the fats you consume should be monounsaturated or polyunsaturated fats to help maintain excellent health. Omega-3 fats are also recommended for brain function and heart health. Omega-3 fats can be found in fish such as salmon, trout, tuna, and halibut. They can also be obtained through plant-based sources such as walnuts, flaxseed, soybeans, green peas, and purslane. Alpha-linolenic acid is an essential fatty acid that cannot be made by humans; we must obtain it through our diets. About one in five Americans is deficient in this vital nutrient, which is needed for healthy skin, blood circulation, and brain function. The best source of omega-3 fats is seafood, but these days most people aren't eating enough fish to get sufficient amounts of these nutrients. If you're not getting your omega-3s from food, then you should consider taking a supplement. Studies show that people who take supplements tend to have better memory and cognitive performance than those who do not. Eating too few fats could also lead to obesity.