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Fats are Required for Nutrition – Step to Health

Are fats necessary in nutrition? The answer to this very important question is yes, undoubtedly necessary. It refers to one of the three macronutrient groups, along with fats, proteins and carbohydrates.

Therefore, as part of a balanced and healthy diet, you should include them in appropriate proportions. However, there are many doubts about this, especially due to the many legends that exist on this topic.

Therefore We decided to take a deeper look at the importance of oils and be meticulous about this. In addition, we will explain the types of fat available and the portions you should consume. Read on to find out more!

The function of fats in the body

Fats, also called lipids, are an important part of feeding most heterotrophic creatures. Lipids are important molecules for many lifestyles and have both structural and metabolic functions. Some of these important functions:

  • It provides energy, The metabolism of one gram of fat produces, on average, about nine kilocalories of energy.
  • Structurally, cholesterol is part of the cell membranes and is a precursor to steroid hormones, bile acids, and vitamin D.
  • Supporting and protecting organs such as the heart and kidneys.
  • Transport of fat-soluble vitamins (A, D, E, K and carotenoids).
  • Providing essential fatty acids to the body.
unsaturated fats
Adequate dietary fat intake is critical to health. Although people forget this, fats are involved in important body functions.

What are the different types of oil?

Fats are required in nutrition. Therefore, you should know the different types and how to consume them. Depending on the fatty acids and chemical bonds that make up the oils, we can classify them as follows:

Saturated fats

They are solid at room temperature. The vast majority are of animal origin. However, you can also find it in vegetable oils such as coconut oil (92%) or palm oil (52%).


Unsaturated fats

They are liquid at room temperature and mostly consist of oils: olive oil, sunflower oil or corn oil, etc. Due to their effects on plasma lipids, they are the most beneficial to the human body. In addition, they contain essential fatty acids that are very important for human consumption and that the body does not produce.

There are different subgroups:

  • Monounsaturated fats. They lower plasma cholesterol levels associated with LDL lipoproteins (commonly referred to as “bad cholesterol”) and increase HDL lipoprotein levels (known as “good cholesterol”).
  • Polyunsaturated fats. It is created by a series of omega-3 and omega-6 fatty acids.

Omega-6 fatty acids reduce LDL and HDL lipoprotein levels. Omega-3 fatty acids have more plasma triglyceride-lowering effects. You can find them mostly in oily fish, oilseeds and some nuts.

healthy foods
Foods such as olive oil, nuts, fish and nuts contain unsaturated fats that are beneficial to health.

Trans fats

These are the result of hydrogenation of vegetable oils. They can increase lipoprotein LDL and triglyceride levels by dangerously lowering HDL lipoprotein levels. You can find them in solid vegetable oil or margarines.

Required fat intake

Between 30% and 35% of adults’ daily energy consumption should come from fat. The rest should come from carbohydrates and proteins. By the way, cholesterol intake should not exceed 300 mg per day.



You should not cut fat from your diet completely, as it is the essential nutrients your body needs. The key to a healthy diet is to consume different types of food and be aware of their effects on the body. You should also consume it in appropriate portions as part of a balanced diet.


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