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.

 

 

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Most foods that we eat contain some amount of carbohydrates. Carbohydrate is the nutrient that we consume daily in the maximum amount. These, therefore, make up the bulk of our diet. Carbohydrates are either naturally present as in rice, wheat, fruits, potato, honey, etc., or added to food in the form of sugar such as ice-cream, cold drinks, tea, coffee and so on.

 

There are some carbohydrates which are complex like starches which the body has to digest in order to use them. There are others which are simpler in nature like glucose, which can be used by the body directly. Sugar which is so commonly used is also an easily digestible carbohydrate.

 

 

Functions of Carbohydrates:

 

 

Ø     Energy giving action: Carbohydrates are the cheapest source of energy. Each gram of carbohydrate gives four kilo calories of energy to the body. Although fats and proteins also provide energy, the intake of carbohydrates is much greater and so it is the most important source of energy to us.

 

Ø     Protein-sparing action: Proteins are required by the body mainly for growth and development purposes. At the same time, they can also provide energy to the body when there is a short supply of carbohydrates and fats. However, if proteins are used exclusively to give energy it is a waste, because they are mainly derived from expensive foods. It is, therefore, important that we should have sufficient amount of carbohydrates and fats in our diets. This will spare the proteins for their main task of growth and development which carbohydrates and fats cannot perform.

 

Ø     Fat utilizing action: Carbohydrates when present in adequate amounts in the diet help in the proper utilization of fats in the body.

 

Ø     Digestive action: These are some forms of carbohydrates called fiber or roughage which are not digested by the body and therefore do not provide any energy. These are however, important to us. They give bulk to the diet and so help in normal movement of the food in the gastro-intestinal tract. This helps to prevent constipation. These are present in coarse grains, green leafy vegetables, etc.

 

 

 

 

Sources:

 

Sugar and honey are pure carbohydrates. Cereals, pulses, roots and tubers like potatoes, sweet potatoes, beet root, yam, etc., are very rich sources of carbohydrates. Fruits especially bananas, mangoes, pineapples and grapes are also a good source of carbohydrates.

 

 

 

Effects of deficiency/excess on the body:

 

The effects of carbohydrates on the human body can be related their deficiency or excess in diet. Lack of carbohydrates in the diet basically causes lack of energy. This leads to underweight, tiredness and poor working efficiency.

 

If our diet has excess carbohydrates, it is converted into fat and stored in our body. Therefore, and increased intake of carbohydrates leads to overweight. This in turn can be one of the causes for other diseases like heart attack, diabetes, high blood pressure, etc.

 

 

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