Fat Intake is bad? | Importance of Fat in Our Life| How much Fat we have to take daily?

By - DaniaFatima May 13, 2024 Comments (0) 4 Mins Read

Fear of fat intake is too much in our society but actually due to no proper knowledge or lack of awareness we don’t know about importance of fat intake. But it is also reality excess fat intake can cause serious health hazard. I think it is right people are concious about fat intake in diet but i also feel that being a Dietitian we have to aware our society importance of fat intake and also the right serving or dose of fat in a day.

So, my real purpose today is this to provide right information about fat importance in our life. Actually, our body organs are covered by fat and mostly functions in our body can’t be performed without fat. In this way, not only fat excess is bad for our body but fat deficiency also bad for our health. Fat soluble vitamins that we are taking from diet can’t be absorbed or utilized without fat.

The laptin hormone that is to decrease appetite is secreted from fat cells. Estrogen hormone that is secreted in females for regulation of menstruation cycle is released by fat cells. Fat Cells in our body are of three types;

White Fat:This type of fat stores energy in the form of triglycerides and they also secrete hormones. Most of our body contains white fat that is mostly found around our belly or stmach, hips and thighs. If white fat lead to excess amount in our body it can lead to cardiovascular diseases.
Brown Fat:Brown Fat in our body provide heat in cold weather so, it activates in winter or cold tempreture. It also helps in burning calories and control blood sugar levels. It also produce and store energy. Brown fat during childhood is more as compare to become adults. People who are lean or who are athletes they have more brown fat as compare to other fats.
Beige Fat:This type of fat is similar to both white fat and brown fat but it is similar to white fat because it comes from white parent cells and it is similar in function of brown fat because it also work as thermogenic in cold weathers.

It is concluded that brown and beige fat is not more bad as a white fat and brown fat is beneficial for us and biege fat also have potential to provide us energy.

Types of Fat in Our Diet:

Mainly there are are two types of fat;

1. Saturated Fats:

Saturated Fats considered not healthy because its excess intake can cause rise ib body cholesterol in arteries. Saturated fats also increase bad cholesterol or LDL that leads to heart diseases. Saturated Fats are found in both sweets and savoury foods such as palm oil, coconut oil, red meat, butter, ghee, cream, ice-cream, cheese, biscuits, cakes and pastries. Saturated fat normal intake should be less than 30g for men and less than 20g for women and in children its demand is too little.

2. Unsaturated Fats:

Unsaturated Fat are quite more best than saturated fats. Unsaturated fats also improve cholesterol level by lowering LDL or bad cholesterol and by increasing HDL or good cholesterol. It can also reduce inflammations in our body. Unsaturated fats are present in vegetable oils, nuts and seeds. It is of two types:

Monounsaturated fats:Monounsaturated Fats are mostly found in olive, peanuts, canola oils, aavocado, nuts such as almonds, hazelnuts, pecans and seeds such as pumpkin seeds and sesame seeds.
Polyunsaturated fats:Polyunsaturated Fats are present in sunflower, flaxseeds and its oil, corn, walnuts, soybean, fish and canola oil. Omega-3 fatty acids and Omega-6 fatty acids are types of polyunsaturated fats. They are not present in our body should be taken from diet.