Types of Fat : Benefits of Fat , Sources, and Side Effects

Types of Fat: Benefits of Fat, Sources, and Side Effects

    

Benefits of fat: Be Fat is an organic compound that consists of carbon, hydrogen, and oxygen. Fat belongs to a group of substances called lipids. It is found in liquid or solid form.

Fat is one of the 3 nutrients that supply calories in the body. 1 gram of fat has 9 calories, which is double that of carbohydrate or protein.

Benefits of fat

Fat is essential for the proper functioning of the body. Fat provides essential fatty acids that are not made by the body. This fatty acid is obtained through food. Linoleic and linolenic fatty acids are essential for us. These fatty acids are important for controlling inflammation, freezing of blood, and brain development.

Fat acts as a store of excess calories in the body. Fat is also important for the source of energy. When we exercise, our body uses calories made from carbohydrates, but after about 20 minutes of starting exercise, our body becomes dependent on the calories of fat.

Fat helps to keep our hair and skin healthy. Fat helps to absorb vitamin A, vitamin D, vitamin E, and vitamin K from our blood and their circulation in the blood.

Sources of fat

Saturated fat

Saturated fat is the biggest cause of high LDL (LDL) levels ("bad cholesterol"). We should avoid the intake of any food that has more saturated fat. Saturated fat should be limited to 10% of the calories we consume in a day. Saturated fat is found in foods such as butter, cheese, milk, ice cream, cream, and fatty meat. It is also found in some vegetable oils such as coconut oil.

Unsaturated fats

Unsaturated fat means reducing the blood cholesterol in our body. But unsaturated fats contain too many calories. Therefore, it should be consumed in limited quantities. Most liquid vegetable oils contain unsaturated fats. There are two types of unsaturated fats -

Monounsaturated fat found in products such as nuts, olives, and canola oil.

Polyunsaturated fat is found in substances such as fish, safflower, walnuts, almonds, sunflower, corn, and soybean oils.

Healthy fats are found in olive oil. Pure olive oil LDL (LDL - low-density lipoprotein) helps lower cholesterol, which can cause arterial contractions. Olive oil increases HDL in the body, which plays a protective role and helps prevent unwanted blood clotting, the major cause of heart attacks and strokes.

Omega-3 fatty acids are found in fish, which is very important for our brain function. Skin and hair remain beautiful by their use. Fish contains balanced fats. Its consumption does not increase cholesterol and the heart and its muscles become strong.

Nuts are nature's best breakfast. Each of its handfuls contains a wealth of nutrients, including amino acids, vitamin E, and unsaturated fatty acids. Problems like diabetes, heart disease, stroke can be avoided by consuming nuts.

Coconut oil contains lauric acid, which helps in boosting immunity. Good habitat is found in coconut oil. It boosts the process of metabolism and improves digestion. Consumption of coconut oil reduces the possibility of fat accumulation in the body. Coconut oil is found in fatty acids which also helps in weight loss.

Sunflower oil contains monounsaturated and polyunsaturated fats, which are considered good fats. It helps in reducing the level of bad cholesterol.

Trans-fatty acids

Trans fatty acids are formed when vegetable oil hardens during the process of hydrogenation. They can increase LDL levels and reduce HDL levels ("good cholesterol"). Therefore, use them in limited quantities. Trans fatty acids are found in fried foods, market items such as donuts and cookies, processed foods, and portions of margarine.

Fat loss - Disadvantages of fat

Consumption of too much-saturated fat causes heart disease. Consumption of saturated fat in high amounts leads to increased cholesterol in the arteries. Excess intake of fat increases the number of calories in the body and you may also have problems like obesity due to which the risk of heart disease and some types of cancer increases.

Consuming excessive amounts of polyunsaturated fat increases the risk of certain types of cancer. If you work out the amount of fat in your diet every day, then there is no guarantee that you will not have problems with cancer or heart disease, but the risk of these can definitely be reduced.

Fat content

A woman should consume 70 grams of fat per day. A man should consume 95 grams of fat per day and children of 5-10 years have an intake of 70 grams of fat per day.

If you need 2000 calories per day, then you should get 32 ​​to 43% of these calories from fat. Because every gram of fat contains 9 calories, it means that you should consume 70 to 95 grams of fat per day. This will give you 630 to 855 calories out of 2000 calories.