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Fat is Actually Necessary and Good For You!
What is fat?
Fat is one of the three macronutrients required to be eaten in relatively large amounts each day (the other two are carbohydrates and protein).
Fats and oils are officially known as lipids and they are insoluble in water. The difference between fats and oils is:
- Fats - are solid at room temperature
- Oils are liquid at room temperature
Not all fats are bad. Some fats, such as essential fatty acids, are actually very good for maintaining proper health - the body requires a certain amount of fat each day for good health.
Classification of fat Fat is a type of nutrient also known as lipids. Lipids include the following types:
- triglycerides (fats and oils) - these come in various forms, both saturated (usually found in animal food sources) and unsaturated (usually found in plant foods) fats. The most preferable type of fat to consume is unsaturated, but small amounts of saturated fat can be tolerated without ill effect, as long as it is part of a healthy, well-balanced diet full of whole foods (wholegrains and natural, unprocessed foods)
- phospholipids - this is the double layer of fat that surrounds all cells in the body and needs to be maintained to keep cells healthy. Phospholipids are also found in various food sources, but the most abundant is lecithin (other food sources are eggs, liver, peanuts, soy and wheatgerm)
- sterols - found both in plants (phytosterols) and in animal (cholesterol) foods. Sterols are necessary for producing many hormones, vitamin D, for creating bile (which helps to emulsify and aborb fats in the body) and for making cholesterol (the body also makes its own cholesterol from other nutrients in the liver)
Essential fatty acidsEssential fatty acids are those fatty acids that the body cannot manufacture on its own, so are required to be consumed on a daily basis to ensure good health. The two essential fatty acids (EFAs) are:
- Omega-3 - is derived from linolenic acid. Omega 3 fatty acids are used to make cell walls supple and flexible and improve circulation by ensuring proper red blood cell flexibility and function. Omega-3 deficiency can cause a whole host of health problems - impaired memory, mental problems, tingling in the fingers, reduced immunity, high blood triglycerides and LDL ("bad") cholesterol levels
- Omega-6 - is derived from linoleic acid. Omega 6 fatty acids have anti-inflammatory properties and are useful for improving skin conditions (eczema), PMS, rheumatoid arthritis and diabetic neuropathy. Omega-6 deficiency is rare, because most people in the West get more than enough of this EFA in their diet
One main function of EFA are to produce prostaglandins, which regulate bodily functions such as:
- heart rate
- blood pressure
- blood clotting
- fertility and conception
- regulate inflammation
- encouraging the body to fight infection
The body requires these two essential fatty acids in a specific ratio to regulate and maintain many functions within the body. The ratio recommended is 4 (Omega 6) : 1 (Omega 3), but in the West, the ratio is more likely to be anywhere from 10:1 to 25:1, which current research shows is very unhealthy.
Jaklina Trajcevska is the creator of Vital Health Zone an informational web site which aims to educate people about nutrition and health. Jaklina Trajcevska is passionate about nutrition and health and has a BSc degree.
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