Fats – characteristics, role in the body, demand and sources

Fats are one of the three main macronutrients, along with proteins and carbohydrates.They are an essential element of a healthy diet and perform many important functions in the body.In this article, we will take a closer look at fats, their types, their role in the body and the appropriate demand for them.

Fats – what are they?

Fats, also known as lipids, are organic chemical compounds that consist of carbon, hydrogen and oxygen atoms.A key characteristic of fats is that they are hydrophobic, which means they do not mix with water.It is this property that makes them perform many important functions in the bodies of both humans and animals.

Fats – division and sources

Chemically, fats are divided into saturated and unsaturated.Saturated fats are solid at room temperature and are most often of animal origin, such as the fats found in meat, butter and lard.Unsaturated fats are liquid at room temperature and can be found in vegetable oils, nuts, avocados and fish.

Sources of unsaturated fats include olive oil, rapeseed oil, walnuts and salmon.In turn, saturated fats can be found in products such as butter, cream, yellow cheese and fatty meat.

Fats – what is their role in the body?

Fats perform a number of important functions in the body, including:

• Provide energy: Fats are a source of energy, both at rest and during physical activity.One gram of fat provides nine calories, making it more caloric than proteins and carbohydrates.
• They are building material: Fats are necessary for the construction of cell membranes and the production of many important substances, such as hormones.
• Transport fat-soluble vitamins: Fats allow vitamins A, D, E and K to move around the body.
• They have an insulating function: Fats form a protective layer around internal organs, protecting them from injuries.
• Participate in digestion: Fatty acids help in the digestion of other nutrients.

Fats – metabolism

Fat metabolism involves the breakdown of fats into fatty acids and their further use as an energy source.In mammals, this process takes place in tissue cells, and the main place of fat storage is adipocytes, i.e.

fat cells.

Fat needs in women, men and children

Fat needs may vary depending on age, gender and physical activity.The recommended fat intake should be 20% to 35% of your total calorie intake.However, it is worth remembering that not all fats are equally beneficial to health, so it is worth choosing sources of unsaturated fats, such as vegetable oils, nuts and fish.

Excess fats and deficiency in the diet – consequences

Excessive consumption of saturated fats can lead to increased cholesterol levels in the blood and increase the risk of heart disease.A deficiency of fats in the diet may lead to problems with the absorption of some vitamins and negatively affect the skin and hair.

Your suggestions

If you want to maintain a healthy diet, it is worth paying attention to the type of fats you consume and their amount.Use unsaturated fats, avoid excess saturated and trans fats, and ensure caloric balance in your diet.

Recommended articles

If you want to learn more about a healthy diet and the role of fats in the body, we recommend reading the following articles:

• “What fats are good for health?”
• “A diet rich in omega-3 fats – why is it important?”
• “Fats in an athlete’s diet – what are they needed?”

A healthy diet should be balanced and include all macronutrients in appropriate proportions.Fats play a key role in this process, so it is worth ensuring their appropriate quantity and quality in the daily menu.