Fats are the concentrated sources of energy in our diet. They take longer time to be digested in the body. Although a reduced-fat diet is highly advocated, the body still does need some fat. They form an important part of our daily food. Though we mainly consume fats in the form of butter, oils etc. Some amount of fat is also present in foods like milk, nuts and meat.
Fats are composed of building blocks called fatty acids. There are three major categories: saturated, polyunsaturated and monounsaturated.
Saturated fatty acids are found primarily in animal products, including dairy items, such as whole milk, cream, and cheese, and fatty meats like beef, veal, lamb, pork, and ham. The liver uses saturated fats to manufacture cholesterol therefore excessive dietary intake of saturated fats can significantly raise the blood cholesterol level.
Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Certain fish oils are also high in polyunsaturated fats. Unlike the saturated fats, polyunsaturated fats may actually lower your total blood cholesterol level.
Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut, and canola.
Functions of Fats:
o Fats are the richest source of energy. One gram of fat gives 9 kilo calorie that is more than double the amount obtained from equal amounts of carbohydrates and proteins.
o Some fat soluble vitamins like A, D, E and K need fat for their proper absorption and utilization in the body. The body can suffer from deficiency of these vitamins, if enough fats are not present in the diet.
o The layer of fat under the skin helps in maintaining body temperature.
o Fats act as a cushion to important organs in the body and protect them from shocks and external injuries.
Sources:
Fats are obtained from vegetable as well as animal sources. Fats and its compounds are known as lipids.
Vegetable sources: Vegetable cooking oils are extracted from oil seeds and nuts such as groundnut, mustard, sesame, soybean, cotton seed and coconut.
Animal sources: Milk, egg yolk and fats like butter, cream, fish liver oils are some of the fats of animal origin.
Effects on the body:
Deficiency of Fat: Fats affect the body when either they are deficient or in excess. Lack of fats in the diet basically causes lack of energy. This leads to underweight, tiredness and reduced working efficiency. The body can suffer from deficiency of vitamins like A, D, E and K if enough fat is not present in the diet.
Excess of Fat: Excess of fat in our diet leads to obesity (overweight). This in turn can be one of the causes for other diseases like Heart attack, diabetes, high blood pressure, etc.