Some people believe fats to be unhealthy. Quite a few still think about cutting out fat f rom their diet when they think about losing weight. But when we do this we are ignoring one major fact – metabolic diseases, similarly a diet deficient in fat can lead to abnormal functioning of the body.
Let’s see in detail the functions of fat in the body.
Functions of fat in the body.
Fat performs many functions in our body.
1) Source of energy
Fat is a concentrated source of energy. One gram of fat provides 9 calories, which is more than twice the amount of calories from both carbohydrates and protein.
2) Essential constituent of the membrane of every cell
Fats are the major components of cell membranes both inside and outside the membrane of every cell. Dietary fatty acids are structural building blocks of membranes and are involved in pro-and anti-inflammation mediators, making them crucial for the development, growth and preservation of human health.
3) Absorption and transport of nutrients
Dietary fats support the transport of fat-soluble vitamins such as Vit A, D, E and K. If a person is following a low-fat diet or fat-free diet, then the absorption of these fat-soluble vitamins may be restricted resulting in impaired functioning. They transport fat-soluble vitamins through the digestive process and improve their intestinal absorption. Dietary fats also enhance the bioavailability of compounds like phytochemicals such as lycopene present in tomatoes and beta-carotene in carrots which are beneficial to human health.
4) Mental health
Recent studies point out that dietary lipids have a huge effect on behaviour and mental health. Lipids have a structural role in the brain, and are the key factors in neuron activity and health, as for n-3 PUFAs and their bioactive derivates. Research continues in this area.
5) Produce and regulate hormones
The adipose tissue secretes the hormone leptin, which signals the body’s energy status and helps to regulate appetite. omega-3 fats are a vital part of cell membranes throughout the body. They affect the functioning of the cell receptors in these membranes. They provide the initial point for making hormones that regulates blood clotting, contraction and relaxation of artery walls, as well as inflammation. They also bind to receptors in cells that regulate genetic function. Due to these reasons, omega-3 fats have been shown to help prevent heart disease, stroke, eczema, rheumatoid arthritis, glucose tolerance, cancer and other conditions.
6) Immunity
Among dietary fat, omega-3 fats play an important role in immunity. These fatty acids are capable of partly inhibiting many aspects of inflammation. Inflammation is a major reason of many diseases, when inhibited, immunity is enhanced.
7) Provides Satiety
Fats satisfy hunger since they are slower to be digested and absorbed than other macronutrients. When fatty foods are consumed, the body responds by permitting the processes controlling digestion to slow the movement of food along the digestive tract. Hence, fats get more time to be digested and absorbed promoting an overall sense of fullness.
8) Regulating and Signalling
Lipids play a prime role in brain activity in structure and function. They help to form nerve cell membranes, insulate neurons, and also facilitate the signalling of electrical impulses throughout the brain, thus sustaining nerve impulse transmission. Moreover, they are also essential for reproductive health. A woman lacking adequate amounts of fats may undergo amenorrhea and will be unable to conceive until her body can store the required energy as fat.
9) Insulation and Temperature Regulation
The fat stored within the abdominal cavity is known as visceral fat and protects vital organs—such as the heart, kidneys, and liver. These fats surround the vital organs and keep them safe from sudden movements or jerks. The fat stored just underneath the skin known as subcutaneous fat forms a blanket layer that insulates the body from extreme temperatures and keeps the internal climate under control. It also gives the body the extra padding required especially when performing physically demanding activities such as skating, horse riding, etc.
Tips while using fat
1. Stick to quantity
As per Recommended Dietary Allowances (2020) permitted visible fat is - 25g or 30g or 40g f or an adult man doing sedentary, moderate and heavy activity respectively. For an adult woman, visible fat permitted is 20g or 25g or 30g n doing sedentary, moderate and heavy activity respectively. Or Daily for per kg body weight includes 0.6g of fat.
2. Choose healthy fats
Include in the diet healthy fats such as seeds of Sunflower, sesame, pumpkin, Flaxseed, walnuts, fishes like tuna, mackerel, sardines, Avocado
3. Adopt proper cooking methods
**** Use cooking methods such as sauteing, grilling, and roasting, instead of deep-frying.
4. Limit processed foods
Avoid foods that are rich in trans fats such as bakery products
Dietary fats play a major role in human health since t hey are involved in many metabolic, neurologic, and physiological processes in the body. Thus, daily intake of recommended dietary fat should be included in a regular diet to have a healthy body.
References
- Calder P. C. (2015). Functional Roles of Fatty Acids and Their Effects on Human Health. JPEN. Journal of parenteral and enteral nutrition, 39 (1 Suppl), 18S–32S. https://doi.org/10.1177/0148607115595980
- Gammone, M. A., Riccioni, G., Parrinello, G., & D'Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. https://doi.org/10.3390/nu11010046
- Calder, P. C. (2017) Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans ; 45 (5): 1105–1115. doi: https://doi.org/10.1042/BST20160474
- https://openoregon.pressbooks.pub/nutritionscience/chapter/5a-function-of-fats/
- Chianese, R., Coccurello, R., Viggiano, A., Scafuro, M., Fiore, M., Coppola, G., Operto, F. F., Fasano, S., Laye, S., Pierantoni, R., & Meccariello, R. (2018). Impact of Dietary Fats on Brain Functions. Current neuropharmacology, 16 (7), 1059–1085. https://doi.org/10.2174/1570159X15666171017102547
