Lipids


Often these days you hear the word fat and you associate it right away to something negative. Im sure many of you tried reading about different kind of diets where it is recommended to limit fat intake to a minimum. 

 

Actual truth is, that fat or lipids are an important constituent of our diet. Fat is one of the three main macronutrients along with carbs and protein. Fats also known as triglycerides, comprise 95 % in food and in our bodies. Lipids are a group of compounds that includes fats and oils. They are categorised as fatty acids sterols like cholesterol and phospholipids such lecithin. 

 

Fat plays an important role in our health and in body function, every cell in our body needs fat. Fat is not only important source of energy, also your brain and hormones are dependent on fat function. Fat is also important to  your immune system and helps maintaining healthy hair and skin. Fat helps the body to absorb nutrients, fat soluble vitamins A, D, E, K and Calcium.


How much fat is enough fat?

Most of the foods contain a combination of different fats and primarily fat are found in meats and dairy foods, at least these are the most visible sources, but most of the food contain some fat. Saturated fat comes from both animal (red meat, cheese and milk and butter) and plant sources (example coconut and palm oil). Nuts, seeds, avocados are rich vegetable sources for needed fatty acids. 

 

Fat weighs in at 9 calories per gram, that is more than twice the calories of carbs or protein. Also it is important to know that too much fat can lead to health problems, so we should check to keep fat intake in moderation and beneficial form. Fat account should be around 25-35% of your daily calories.