It is mistakenly believed that fats from the entire line of food components we consume are the most harmful to the body. Weight loss fanatics give up on them in the first place and as a result have adverse health effects. Why and what fats are important in the diet?
Fats are considered to be compounds of fatty acids with glycerin. They are important components of cell nutrition, along with proteins and carbohydrates. Some fats actually cause more harm to the body, are poorly absorbed and tend to accumulate. But the benefits of the right fats can hardly be overestimated – without them our body will not look healthy and beautiful, important body processes will be deprived of the correct load and support.
Fats are divided into 2 types – saturated fatty acids and unsaturated fatty acids.
Saturated fats are high in carbon compounds. In our body, these fats are easily combined with each other and form a fat layer. Without being excreted from the body, they spoil our appearance and contribute to weight gain. Foods containing saturated fats – fatty meats, fast food, margarine, desserts, dairy products. In general, these are animal fats and vegetable fats such as palm and coconut oils.
Unsaturated fatty acids contain little carbon, and therefore are more easily absorbed by the body, of course, when consumed within reasonable limits. These fats are important for the endocrine system, metabolism and digestion, and for the good condition of hair, skin and nails. Foods that contain unsaturated fats are nuts, fish, and vegetable oils.
According to the norms, every healthy person should compose his diet in such a way that 15-25 percent of it is fat. This is approximately 1 gram per 1 kg of weight. The bulk of fats should be composed of unsaturated omega-3 and omega-6 fatty acids, and only 10 percent saturated fat is allowed.
The value of fats in the body
– Fats are involved in the construction of cell membranes.
– Fatty foods provide 2 times more energy than carbohydrates and proteins: 1 gram of fat is 9,3 kcal of heat, while proteins and carbohydrates provide 4,1 kcal each.
– Fats are an integral part of hormone synthesis.
– The fat layer does not allow the body to overcool.
– Fats contain minerals, vitamins, enzymes and many other important substances and components.
– Fats are necessary for the assimilation of fat-soluble vitamins A, D, E, K.
A little about omega
Omega-3 fats are important for speeding up metabolism, they reduce insulin spikes, promote blood thinning, thereby lowering blood pressure, increasing endurance and body resistance, reducing appetite, raising mood and increasing the ability to focus. Omega-3s soften and moisturize the skin from the inside, and also actively participate in the synthesis of hormones and the formation of testosterone.
Omega-6 fats are converted to gamma-linolenic acid, which is involved in the formation of prostaglandin E1. Without this substance, the body quickly ages and wears out, heart diseases, allergies, and oncological diseases develop. Omega-6s help lower cholesterol, reduce inflammation, premenstrual syndrome, are effective in the treatment of multiple sclerosis, and also help with peeling nails and dry skin.
Oleic acid, known as omega-9, is beneficial for diabetes and hypertension, reduces the risk of breast cancer, lowers cholesterol, boosts immunity, helps muscle recovery, and is beneficial for cardiovascular diseases, digestive disorders, and depression.