The role and sources of fat in the diet

From the “root of all evil” to an essential ingredient for life – the perception of fats in the diet has come a long way. Today, no one argues with the beneficial effects on health of Omega acids contained in oily sea fish or olive oil. Even butter, once considered a forbidden product, is now considered a valuable source of fat-soluble vitamins, as well as short-chain fatty acids, which, among other things, nourish intestinal epithelial cells. So let’s try to answer the question: how important a role do fats play in our diet and where is the best place to find them?

The top of the food pyramid

We all remember what landed at the top of the food pyramid – everything fatty. Is it because fat is unhealthy for us? Absolutely not! Fatty products, both those rich in valuable nutrients and those of little value, are very caloric. That is why we cannot afford to gorge ourselves on walnuts or salmon tartare, even if our bodies highly value their nutritional value.

What is the essential role of fat in the diet?

Let's focus on the basic areas:

• Immunity – Essential Fatty Acids are involved in the production of eicosanoids – messengers important for the immune response. Omega 3 and Omega 6 acids complement each other in this regard: the former help to extinguish inflammation, while the latter support its development, necessary to fight the disease. The recommended intake of these beneficial acids is a ratio of 1:5. Those struggling with autoimmune diseases should consider a greater share of Omega 3 acids in their diet, as they have a great effect on regulating the immune system.

• Skin - Omega 3 acids play a nourishing role for the skin: they have a firming effect, thus delaying the ageing process. EPA, DHA and GLA acids work exceptionally well in this area, influencing the condition of the cell membrane, providing resistance to sunlight and soothing irritation. Fats are an important ingredient in cosmetics, especially face and body creams, but their presence in the diet is crucial for the firmness and smoothness of the skin, as well as its proper hydration.

• Nervous system - fats constitute as much as 60% of the brain's mass. For its proper functioning, related to data processing and water storage, fat consumption is absolutely necessary (the brain is unable to create fat reserves). Omega 3 acids, especially EPA and DHA, as well as Omega 6 (primarily AA), play an important role in brain development and the development of the entire nervous system. The consumption of beneficial fats is particularly important in children and teenagers - their rapidly developing neurons need increased amounts of unsaturated fatty acids.

• Endocrine system – fats are involved in the production of hormones – they are their so-called precursors. We need unsaturated fatty acids to produce steroid hormones (cholesterol, which is a component of cell membranes), sex hormones and adrenal cortex. When we do not supply the body with the necessary amount of fats, we are at risk of ovarian and testicular dysfunction.

• Absorption of vitamins and lipophilic substances – fats allow us to take advantage of all the benefits of vitamins A, D, E and K, because these vitamins dissolve in them. Fats therefore act as a solvent that conditions the absorption of valuable ingredients. In addition to the aforementioned vitamins, we need fats to benefit from carotenoids from yellow, orange and red vegetables, such as lycopene contained in tomatoes or beta-carotene contained in carrots. This is why it is so important to permanently include oils and olive oil in your diet, which allow you to absorb valuable nutrients from vegetables and fruits.

Sources of fat in the diet

According to the National Center for Nutrition Education , we should focus primarily on providing the body with mono- and polyunsaturated fats found in seeds, nuts, oily sea fish and vegetable oils. Saturated fatty acids, which can be found in butter, dairy products, meat or coconut oil, should be treated as a supplement, but never as the primary source of fats.

However, we should absolutely avoid so-called trans fats, which are dangerous to the cardiovascular system and are present in highly processed foods such as food concentrates, sweets, salty snacks and fast food products.

Beneficial Omega acids usually occur together, which is why healthy, fatty food products fully cover the demand for Essential Fatty Acids. Many of them contain a mixture of fats in ideal proportions. Such treasures include, for example, avocados, which contain a higher concentration of Omega 3 acids and small amounts of Omega 6 acids.

Below we provide a list of the most valuable products, taking into account the conventional division into Omega 3 and 6 acids.

An extra boost of Omega 3 acids will provide:

• Canola oil
• Soybean oil
• Sesame oil
• Olive oil
• Avocado
• Extra butter
• Halibut
• Cod
• Herring
• Mackerel
• Salmon
• Cod liver oil

The most valuable sources of Omega 6 acids include:

• Flax seed oil and flax seeds
• Evening Primrose Seed Oil
• Sunflower oil
• Olive oil
• Pumpkin seeds
• Sunflower seeds
• Walnuts
• Almonds

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