Fat Is A Nutrient

Do you know that Fat is Nutrient??? Fats and oils might be easy to be forgotten by people as there are information everywhere on the risks of a high fat diet.Fat and oil are actually part of a healthy diet. You body requires fat in moderate amounts to perform a full workload of functions that you cannot live without. Fat provides the body with energy, aids in the absorption of certain nutrients and provides essential fatty acids. Essential Fatty Acids are the two dietary fatty acids that cannot be synthesized by the human body. They are under the linoleic acid and alpha-linolenic acid. Linoleic acid is under the family of omega 6 and the alpha-linolenic acid is under omega 3. These families of hormone-like compounds help to regulate blood pressure, heart rate, vascular dilation, blood clotting, lipolysis and immune response. Omega 6 has been found to alleviate women's menstrual syndrome and symptoms in menopausal. Omega 3 has been found to reduce risks of blocked blood vessels and heart attacks. Some of the linoleic acid (omega 6) that you can add to your daily diet are sunflower oil, safflower oil, seed and vegetable oil and legumes. Aplha-linolenic acid (omega 3) that you can add are mackerel, sardines, tuna, lake trout, soya bean oil and canola oil.

These are the things that you should know. 1g of fat provide 9 cal (energy). Fat are the so called carrier of fat-soluble vitamins A, D, E and K in our body. Fats and oils contain a mixture of saturated, monounsaturated and polyunsaturated fatty acids. Cholesterol is a fat-like substance but is not fat itself. Fat is a carrier of flavour, it contributes the well loved smooth and creamy texture and makes it moist and tender or brown and crispy. But before you load your diet with high fat food, you should also know that diets high in fat have been linked to higher risk in developing chronic diseases such as heart diseases, diabetes and certain cancers. Recommended dietary fat intake should be 20% to 30% of total energy intake and preferably be made up of 1/3 saturated fat, 1/3 monounsaturated fat and 1/3 polyunsaturated fat.


Here are some tips to help you to get your fat balance right. Eat less saturated fat like palm oil, palm kernel oil, lard and ghee, coconut oil, coconut cream, coffee cream, butter, hard margarine, animal fat, chicken skin, mayonnaise and cream. Moderate amounts of polyunsaturated ? monounsaturated fat such as olive oil, canola oil, soya oil, corn oil, peanut oil, sunflower oil, polyunsaturated margarine, low fats margarine and sesame oil.Eat more on low fat foods like fresh fruits, vegetables and grain products.These products are low in fat. Enjoy food of low fat diary products and lean meat choices more often. Select you choice of food wisely and you will achieve the right balance of fats in your diet.