Fara 2 December 2008 Food Pyramid, General Health, Nutritions 176 views No Comment/Trackback Print This Post  Email This Post

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The importance of fats: Type of fats and fats functions in general

Ironically, among all types of nutrition available on the food pyramid, fat is the most prominent. Perhaps it is because there are so many kinds of diseases and weight issue that linked to the existence of fat. There are actually many forms of fat in food. Actually, it is rather hard to get away from eating fat once and for all, because fat content exist in almost all kinds of food that we eat everyday. Apparently, nobody would want to eat only vegetables everyday for the rest of their life. Actually even certain vegetables have high content in fat, so there you go. You can’t get rid of fats altogether after all!

So what are fats really? Scientifically speaking, fats are essential nutrients comprising carbon, hydrogen, and oxygen atoms in proportions with oxygen consist of a lower ratio as compared to other components that yield high energy. Fat is composed mostly of fatty acids which substances are made up of a chain of carbon atoms to which both the atoms of hydrogen and oxygen are attached to. The characteristics of flavor, texture, melting point, and nutritive value depends on the kind of fatty acids a fat contain. All fats have the same energy value, which is 9 calories per gram. It is also advisable that a person’s fat intake should not exceed 10% of total caloric intake.

Sure enough, anybody who is concerned with reading food labels will frequently find the terms saturated fat, monounsaturated fat or polyunsaturated fat. However, what are they really? This concept depends on the degree to which hydrogen atoms are attached to the carbon atoms in the molecule. Food fats are actually complex mixtures of fatty saturated and unsaturated fatty acids. Therefore, pretty much are dependable on the proportion. If a food contains more saturated fat than unsaturated, then it is considered as saturated.

Saturated Fats are the fats that cannot take on any more hydrogen. It is the most condensed fat and is usually hard, stiff fats. This type of fat has the direct elevating effect on blood cholesterol. They are often the major culprit in promoting weight gain, heart and other chronic diseases and can be found in many foods such as animal fats, butter, cheese and creams.

Monounsaturated Fats are the fats that can take on hydrogen at only one point in the carbon chain. They are mainly made of oleic acid, which is often found in olive, canola, safflower and sunflower oils. Monounsaturated fats are almost neutral when it comes to promoting the elevation effect on blood cholesterol, but with recent studies, there are signs that they can also reduce bad cholesterol and maintain good cholesterol in the body.

Polyunsaturated Fats are the fats that can take on more hydrogen at two or more points in the carbon chain. They are mostly found in fish oils, omega-3 acids and are often made popular as a good source of protection against heart diseases. You can take these fats more often (other than monounsaturated fats). However, do not exceed that 10% on total caloric rule). Polyunsaturated fats also help in reducing bad cholesterol but despite it’s ability to maintain good cholesterol, too much intake can also promote the reduction of good cholesterol in the body.

Fats generally have many functions. Being the main source of fatty acids, fats are actually equally important compared to other class of food. It is just that the quantity needed is much less than others. Essential fatty acids are needed for the normal functioning of all tissues. They form a part of the membrane structure that helps transport nutrients to other membrane cells. Fat also serves as the carrier of Vitamin A, D, E and K, since these Vitamins are insoluble with water. Other than that, fat actually acts as an energy-conserve factory for the body, providing energy in times when there is no other energy source intake available. Fat deposits beneath the skin too can help insulate the body, protecting it from excessive heat or cold.

Fats can be found in all kinds of food, making the consumption much easier than actually restricting it. But, you can change to a healthier lifestyle by adopting healthy eating plans that consist of good fats for your body. Take fat foods with moderation and be wise in choosing which is good for yourself and your family.

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