Fats are one of the three most important nutrition components of the diet for humans, along with carbohydrates and proteins. They are a key part of basic food products such as dairy and edible oil. Fats are a basic source of energy for many animals, as well as an important component in the structure and metabolism of most creatures. Their importance includes the ability to accumulate energy, safeguard from water, and allow heat management.
Except for a few essential fatty acids, the body can procure required fats from other components of the diet. Dietary fats also serve as carriers for some flavour and aroma ingredients, as well as insoluble vitamins.
Fat is commonly referred to, in biology, as an ester of fatty acids or a mixture of such compounds, which are found in living beings or food. The term is frequently used to refer to triglycerides (triple esters of glycerol), which are the principal components of vegetable oils and animal fatty tissue.
- The human body requires both types of fats but in equal amounts.
- They are macronutrients as well and dissolve some vitamins in themselves.
- This means that fats are critical for transporting, absorbing, and digesting vitamins in the human body.
- Fats are a combination of fatty acids in different proportions such as lauric acid, palmitic acid, stearic acid, and others.
Types of Fats
There are four types of fats:
Trans Fats
- Trans fats occur naturally in small amounts in animal meat and dairy products.
- The majority of trans fats consumed today, on the other hand, are produced industrially as a by-product of partial hydrogenation of plant oils.
- Trans fats, unlike other fats, are neither necessary nor beneficial to health.
- Consuming trans fat raises the risk of coronary heart disease.
- For these reasons, health authorities all over the world recommend that trans fat consumption be limited to small amounts.
Saturated Fats
- Saturated fat is a type of fat found in foods. Along with trans fat, it is considered unhealthy fat.
- At room temperature, these fats are usually solid. Saturated fat is abundant in foods such as red meat, butter, cheese, and palm and coconut oils.
Monounsaturated Fats
- The healthy fats found in oils such as olive oil, fruits such as avocados, and types of nuts are called monounsaturated fats.
- Evidence shows that monounsaturated fats lead to positive health benefits.
- They can aid in weight loss, decrease the possibility of heart disease, and reduce inflammation.
Polyunsaturated Fats
- Polyunsaturated fats are healthy fats that contain Omega-3 and Omega-6 fatty acids, both of which are required for brain function.
- Our body cannot produce these fats on its own so they must be derived from outside food sources.
Characteristics of Fats
The properties of fats are listed below:
Fats are multi-component molecules that contain glycerol and fatty acids. These macronutrients aid in the absorption and transport of vitamins A, D, E, and K throughout the body. Fats play an important role in the human body. They control inflammation and blood coagulation, aid in brain development as well as digesting nutrients, and assist in the production of essential hormones.
Fat is the most concentrated source of energy in the diet, providing approximately 8 to 9 calories per gram.
- Saturated fat is the cause of bad cholesterol and is abundant in foods such as red meat, cheese, butter, and others. Food sources high in saturated fats should be consumed in moderation.
- Trans fats can be found in a variety of processed foods, including baked goods such as cakes, pastries, cookies, snacks, deep-fried foods, and other junk food made with partially hydrogenated oils.
How Much Fat is Required by the Human Body?
Fat is an essential macronutrient that should be included in our daily diet to keep us healthy and to provide energy for the metabolic system to function properly.
The human body consumes fats in the form of triglycerides. Triglycerides are molecules that have a glycerol backbone along with three fatty acids attached to them. The fatty acids contain long chains of hydrogen and carbons.
An adults’ dietary reference intake (DRI) for fat ranges from 20% to 35% of total calories from fat. That means, if you consume 2,000 calories per day, it is equal to 44 to 77 grams of fat. It is advised to consume more of certain types of fats (such as monounsaturated and polyunsaturated fats) because of their health benefits. Other types of fat (such as trans fats and saturated fats) should be avoided due to their negative impact on health.
The following will explain what is the daily fat recommendation, (with percentages):
- Monounsaturated fat: 15% to 20%
- Polyunsaturated fat: 5% to 10%
- Saturated fat: less than 10%
- Trans fat: 0%
- Cholesterol: less than 300 mg per day
Conclusion
The importance of fats for humans, animals, and plants stems from their calorie compositions with energy proportions, which enable a high concentration of energy even with a small portion of a daily diet. Fats enable humans and animals to intake a composition of vitamins within fat and provide them with the much-needed fat requirements, which their bodies are unable to metabolise on their own.