FATS & OILS

Fats & oils are macro-nutrients needed by human body to produce energy and perform different body functions. Fats are solid at room temperature while oils are liquid at room temperature. They both are collectively called lipids. Lipids mostly include triglycerides (neutral fat), phospholipids and cholesterol.

Triglycerides are used to provide energy to the body while phospholipids and cholesterol are used to form membranes of all body cells and also to perform other functions of cells. Cholesterol are also precursors to many hormones.

There are three main types of fats present in the food. These are: saturated fat, unsaturated fat and Trans fat. Saturated and unsaturated fats are naturally present in different foods while trans fats are made by hydrogenation of vegetable oils. 

Storage of Fats

Additional triglycerides are stored in the adipose or fat tissues of body. They remain inside the adipose tissue in liquid form and can be easily transported to blood when required. These cells also help to heat insulate the body during cold. 

Importance of Fats

·       Fats provide 9 calories/gram energy which is more than double to carbohydrates (4 calories/gram).

·         Cholesterol are precursors to many hormones including testosterone, estrogen, cortisol etc.

·         Vitamin A, Vitamin D, Vitamin E and Vitamin K are fat-soluble vitamins and they can only be digested, stored and transported through fats.

·         Fats promote healthy cell function, insulate body organs and maintain normal body temperature during cold weather.

·         Fats promote sebum production and thus maintain healthy skin and hair growth.

·         Fats protect vital organs like kidneys against physical shock etc.

Precautionary Measures

High intake of fats especially saturated and trans fats are very injurious for health. They can cause obesity, high blood pressure, atherosclerosis (development of plaque on arterial walls) and also few types of cancer including colon cancer. Therefore, their quantity in the food should be minimized to low levels. Oils should be given preference over fats as they’re easily digestible and transportable in the body. 

Presence in Foods

Most of the foods contain both saturated and unsaturated fats but saturated fats are more abundant in animal foods including cream, butter, egg yolk, fatty meat etc and few vegetable foods including coconut oil, palm kernel oil, cottonseed oil etc. Unsaturated fats are present mostly in plant foods e.g. canola oil, soybean oil, olive oil, sunflower oil, corn oil etc and also in few animal foods especially oily fish. 

Essential Fatty Acids

There are two types of unsaturated fats: monounsaturated and polyunsaturated fats. Omega-3 fatty acids and Omega-6 fatty acids are two essential fatty acids that should be taken by every individual in the food to remain healthy. These two essential fatty acids are present in oily fish, canola oil, pumpkin seeds, sunflower oil, walnuts etc.