Fat for the body: Knowing the functions and importance of dietary fat, sources to meet the needs | Photo credit: iStock images
- Fats are nutrients in the body that are as important as vitamins and minerals
- People often practice abstaining completely from the consumption of fats under the pretext that they are unhealthy.
- A healthy amount of fat is required by the body to stay fit and functional
New Delhi: How many times have you come across people who shy away from fat in food? Quite often, right? Just like vitamins and minerals, the body also needs healthy amounts of fat to keep it functioning. According to to Vasanti Malik, a researcher in the Department of Nutrition at the TH Chan School of Public Health at Harvard, says, “Your body needs a steady supply of fat. Fat helps fuel your body, protect your organs, support cell growth, keep cholesterol and blood pressure under control, and help your body absorb essential nutrients. When you focus too much on shedding all fat, you can actually deprive your body of what it needs most. “
Dietary fats – Types and importance
Fats are nutrients in the body that must be consumed in healthy amounts and excessive consumption can lead to the risk of developing health problems. There are basically three types of fat, saturated fat, unsaturated fat (divided into polyunsaturated and monounsaturated fat), and trans fat. The sum of all the fats mentioned above constitutes the total fat content. Fat is important for the body because:
- They provide energy to the body.
- They keep the body warm.
- They act as a cushion to protect the organs.
- They are essential for supporting cell growth.
- They facilitate the absorption of fat soluble vitamins such as A, D, E and K.
Food sources of healthy fats
Here are some foods that you should include in your diet to meet your body’s need for healthy fats:
- Eggs: Also considered a superfood, eating whole eggs can help meet your fat needs. Eggs are versatile foods and can be easily added to the diet.
- Cheese: A popular by-product of milk, cheese is loved by almost everyone. This popular food is a rich source of fat and calcium. However, if you are mindful of your health, avoid processed cheese, as it may contain unhealthy additives.
- Oily fish: Various fish such as salmon, sardines and trout are good sources of healthy fats. They are also a rich source of omega-3 fatty acids and you can include them in your diet for a fulfilling and delicious meal.
- Lawyers: It can be a brilliant ingredient for breakfast that is both healthy and delicious. Avocados have a creamy texture and are a rich source of healthy fats. You can mix it into a smoothie or puree it to make a spread for your toast.
- Nuts: One of the most versatile foods, nuts such as walnuts, peanuts, pistachios, and pecans can be eaten as part of a meal, as well as a snack. You can add it to your breakfast in your oatmeal, dessert or salad, or take a handful, roast it and eat it as a snack. However, before consumption, make sure that you are not allergic to nuts.
Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting a fitness program or making any changes to your diet.