Essential-Fats: Essential for Good Health

If you are going to maintain a healthy diet then essential-fats must be consumed regularly. Fats play an important role in the body’s ability to provide energy as well as the storing of some vitamins. However, it is vital that we do not eat too much fat as the fat that is not used by the body for energy gets stored in all the places we would rather it did not, for example hips and tummies. Aside from the obvious unhealthy weight gain, an excessive intake of fat can lead directly to a number of heart conditions, by causing plaque to form on the walls of the arteries, invariably resulting in heart disease.

Research has shown that not all fats, spreads and margarine produced from vegetable oils are good for you. Sometimes called trans fats, monounsaturates and polyunsaturates are changed out of their normal molecular shapes by a process called hydrogenation, a chemical process by which oils are turned into solid fats, also known as trans-formed fats. Trans fats raise the LDL (bad) cholesterol in our blood, and also lower our levels of HDL (good) cholesterol, which we need if we are to remain healthy.

There are two types of fats, saturated and unsaturated, saturated fat is the type of fat you need to reduce in your diet. These fats include butter, margarine, lard, coconut oil, palm oil and animal fat from meat.

Saturated and monounsaturated fatty acids are not essentially required as our bodies can make them from carbohydrates, alcohol or proteins. However, certain polyunsaturated fatty acids (EFAs), or healthy fat, can only be supplied by foods that contain them.

There are two categories of essential polyunsaturates referred to as the omegas. Omega 6 containing linolenic acid which is found in vegetable oils such as olive oil, sunflower oil and omega 3 derived from linolenic acid, which again is found in some vegetable oils such as soya bean, rapeseed, linseed oil, walnuts, leafy vegetables and oily fish, herring, mackerel, salmon and sardines.

Omega 6 fatty acids play a vital role in the make up of cells in our bodies. Deficiency of omega 6 can result in skin problems, blood clots and a poor immune system. Adults should consume approximately 4 grams a day with an upper daily limit of 25grams as more than this could cause an increase in production of free radicals.

Omega 3 fatty acids are required in smaller amounts, round about 1 to 2 grams a day. They are needed as structural components of the brain and retina of the eye during early development. They also assist in reducing blood clots, inflammation and have proved to be helpful in the treatment of heart disease, arthritis and psoriasis.

To summarise, there are five points to consider for maintaining good health in regard to fat consumption.

• Firstly, bear in mind that you need the good fats because they provide a rich source of the fat soluble vitamins, A, D, E and K. The body also needs at least 25g of fat in order to absorb these fat soluble vitamins.

• Secondly, good fats have an important part to play in producing the oestrogen hormone in women as well as promoting healthy skin and regulating bodily functions.

• Thirdly, they provide an energy source for the body as well as heat, measured in calories, which burn off during activity.

• Fourthly, good fats cushion and protect vital organs and insulate against loss of body heat.

• Lastly, but by no means least, linolenic acids contained in fat, assists in the production of other polyunsaturated fatty acids, which enables the body to metabolise cholesterol.