home Audience 1 Fats - what they are needed for, daily requirement, nutritional value. Why does the body need fats?

Fats - what they are needed for, daily requirement, nutritional value. Why does the body need fats?

Many legends and myths are known about the role of fats for humans. Therefore, there are two extremes in relation to fats. One is a complete denial of fats, and eating only low-fat foods. The other extreme is to eat fatty foods at dinner, lunch and breakfast.

However, only individual characteristics, time of year, age and other factors determine what and how much fat to consume. For his own good, a person needs to determine the “fat content” of his diet. Rely on the basic concepts of fat metabolism.

The digestive tract and the breakdown of fats in it.

Fats with food pass from oral cavity into the stomach without any significant changes. The breakdown of fats into fatty acids and glycerol mainly occurs under the influence of intestinal juice and bile in small intestine. Bile is stored in the gallbladder and produced in the liver. It crushes edible fat into tiny droplets.

Intestinal juice reacts with fat droplets, breaking them down into fatty acids and glycerol. In the small intestine, fatty acids and glycerol are absorbed by the intestinal villi, and the synthesis of fats characteristic of humans occurs. After this, small droplets of fat pass into lymphatic system and only after that - into the blood. Fats are distributed throughout the body through the bloodstream, participating in metabolism.

To improve the body's absorption of fats, the following rules must be followed:

1. The body does not absorb fats from too fatty foods: pastries, cakes, chicken legs, pork. Such meals should not be too frequent.

2. Requires constant maintenance gallbladder and liver.

3. There is no need to wash down your food with any drinks or water. This dilutes the digestive juice and washes food into those parts of the intestine where fat breakdown is not as effective.

What is the role of fats in the body?

Our body does not require fats to increase the size of the hips and waist. Fats are the most important nutrient. Their lack in the body can lead to serious problems with health:

1. Fats are needed to form connective tissues and cell membranes.

2. Adipose tissue This support for internal organs (kidneys, liver, heart). And thin man organs are displaced, their activity is disrupted.

3. Components of fats (unsaturated fatty acids) help remove excess cholesterol from the body.

4. Fats also increase permeability and elasticity of walls blood vessels .

5. Fats contain fat-soluble vitamins D, E, A , necessary for the body.

6. Because lack fats in food heart function worsens. State skin It's getting worse.

7. Fats take part in synthesis of hormones- these are substances necessary for the normal functioning of the body.

There are different types of fats.

Fats that enter the body with food can have various properties. And because of this, the functions for which they are intended may not fully perform. The properties of fat are influenced by what type of fatty acids are present in its composition. Modern edible fats have the following varieties:

1. Saturated fat- contains saturated fatty acids and glycerin. It has a solid consistency at room temperature. Saturated fats are often sourced from animal products. Such fats are harmful to the body if there is a lot of them in food. They increase blood cholesterol levels and contribute to the development of cardiovascular diseases. It is also important to remember that saturated fats are not essential for humans. They can be synthesized by other substances.

2. Vegetable oils contain unsaturated fats , they are also contained in some types sea fish, nuts. Such fats do not solidify at room temperature even in a simple refrigerator. The most well-known components of unsaturated fats are Omega-6 and Omega-3, polyunsaturated fatty acids. All the benefits of fats come from unsaturated fats. fatty acids. The most important thing: the body does not produce unsaturated fatty acids. That's why linseed oil, oil walnuts, canola oil, nuts, marine oily fish from the northern seas should be in human food.

3. Trans fats - worst kind fat, harmful in any concentration in the body. Appears if vegetable fat heat to high temperature in the presence of hydrogen. This type of fat is widely used in sauces, fatty ketchups, industrial sweets, and semi-finished products.

Conclusion: the key to health is to have a balanced attitude towards fatty foods. Avoid trans fats, eat minimal saturated fats, and eat wisely with unsaturated fats.

For many years, scientists have studied what are fats for? in the human body. Over the years, the meaning of the word “fats” has become a “red rag” for nutritionists and the importance of fats has been unfairly downplayed, and they themselves have been indiscriminately blamed for many diseases.

For a long time, the prevailing belief was that saturated fat was the main cause of heart problems. However modern research and statistics of diseases among people indicate that this statement was incorrect.

Yes it is. The opinion about the role of fats in the human body has now undergone a change. And saturated fats are not considered a source of heart problems. Previous recommendations for a low-fat diet have undergone major changes as low-fat foods have been shown to contribute to the development of certain diseases.

Fat in the human diet was considered the main cause of weight gain, although we now know that.

What is true is true - fat is among nutrients the most high density Calories: 9 calories per gram (and that's more than double the calories of protein and carbohydrates). But you need to look beyond these indicators and see the health benefits of the most beneficial ones.

Here are just a few reasons why fats are needed in the human body and what benefits we gain for our health by using them in our diet.

Why are fats needed in the human body?

Prevent hunger and balance blood sugar

Fatty foods take longer to digest than low-fat foods. Therefore inclusion healthy fats into your diet will help you feel fuller for a longer period of time. Since the metabolism of fats is slow, their presence in food helps reduce the glycemic load. It also regulates blood sugar, which in turn supports insulin secretion.

Having enough insulin in the blood helps send “fullness” signals to the brain. Eating foods that balance blood sugar and insulin levels. These foods also reduce the risk of insulin resistance and diabetes.

Provides energy

To understand why fats are needed in human nutrition, you must first understand the fact that there are only two sources of energy for the body - fats and carbohydrates. Thus, fats are a real fuel battery for the human body. One gram of fat provides nine calories of energy. This fact is one of the reasons why people trying to lose weight exclude fatty foods from their diet.

But the presence of fat in food increases satiety and regulates blood sugar levels, which allows many people to consume fewer calories overall when consuming healthy fats in their meals.

Supports brain health and mental function

Your brain is made up primarily of fat and cholesterol. If you limit your body fat by special diets, your brain is deprived of the necessary building blocks it needs to function properly.

The required amount of healthy fats is found in oily fish. The poly complex present in it unsaturated acids Omega 3 at regular use eating will help avoid mood disorders such as depression and anxiety. That's what Omega 3 fats are for. And not only for that.

Fight inflammation and prevent disease

Now let's turn to such things as various types of inflammation. Usually when we think about it, we think of a swollen joint after an injury or any other place in the body. It may seem incredible to you, but our bodies can live for years in a state of chronic inflammation.

This condition increases the risk of developing many diseases. Our understanding of this kind of inflammation is still developing, but today scientists confidently associate chronic inflammation with heart disease, many types of cancer, autoimmune diseases, neurodegenerative disorders such as Alzheimer's and Parkinson's diseases, and mood disorders including depression. That's why we need fats - include them regularly in your diet to avoid chronic inflammation.

Sources of Healthy Fats

In the previous part, we looked at why fats are needed in the diet, and now let’s turn to their sources.

To help everyone start adding health-promoting and disease-fighting foods to their foods today. various diseases healthy fats, we list those sources that can be safely recommended. These include: olive oil, Coconut oil, grapeseed oil, avocado oil, organic or ghee as sources of healthy fats. You can also include nuts, seeds, avocados, grass-fed meat, eggs, olives, salmon, and raw milk cheese on this list.

Hello, my dear girls. Today I decided to tell you about why fats are needed in the human body. Of course, in the first seconds after reading these words, you will think to yourself: what an absurdity, why would fat be needed if many women try, on the contrary, to get rid of it by all means and diets!?

But girls we'll talk completely different fats. About those without which our body cannot fully function. Today we will look at which of them are the most necessary, from what they can be obtained, and what quantity can be considered optimal.

No matter how much we scold, fat is the main source of energy for our body. They come with food and take an active part in metabolic processes. Of course, we need to distinguish between healthy fats and those that harm our body and contribute to the development of diseases. Healthy fats perform the following functions:

Energy function. By performing this function, they create body fat, which in turn serve as some kind of “ammunition”, a reserve reserve energy for our body
Thermal insulating function of fats. They protect our body from hypothermia in the cold season.
Protective function. Our internal organs covered with a thin layer of fat, which allows them to be more protected
In addition, without them the production of numerous hormones in the body is impossible.
Our cells are 30% fat
Without fats, it is impossible to absorb vitamins A, D, E, K. Few of us know what this is fat soluble vitamins, and only in such an environment can they be absorbed by the body
Fats are also needed for the brain to function properly, and if there is a lack of this element in brain cells, there is a risk of developing various diseases.

Healthy fats

As I already said, fats are good and not so good. First, let's look at what foods you can get the benefits your body needs by consuming them.

In scientific language they are called unsaturated. And they are useful in many aspects:

Reduce blood cholesterol levels
Cleanses our blood vessels and restores their elasticity
Normalize blood pressure
Prevents the formation of blood clots
They are an excellent prevention of strokes and heart attacks.
Accelerate bone recovery after fractures
Improve general state bundles

Unrefined olive, sunflower and soybean oils. A huge amount of such fats contain flaxseed oil, rapeseed and cottonseed oils, fish oil
Almond
Walnuts
Seeds
Peanut
Cashew
Olives
Poultry meat
Wild bird meat
Avocado fruit

Fat and excess weight

And now let’s move on to the most unpleasant topic for us: fat, and the excess weight that comes from eating fat. You and I know very well that after eating food, our body automatically stores and hides in its hidden corners the fat contained in it, so to speak, for a rainy day. And you can’t explain to him that you’re on a diet, and it’s not necessary to do so.

But, in fact, this is not entirely true; to be more precise, our body constantly needs energy, and it gets it from the food we eat.

The main source of energy is carbohydrates. They break down very quickly and are thrown away a large number of energy. When we eat few carbohydrates, the body begins to take energy from stored fats, and the accumulation is not very intense.

Therefore, people who try to eat a healthy and balanced diet do not suffer from excess weight, or can easily regulate it.

But girls and women who exhaust themselves with all kinds of diets cause disturbances in their body, and because of aggressive environment, which they create in it, the body begins to take revenge and accumulate all the fat that enters the body.

Saturated or unhealthy fats

Now let's talk about which foods contain saturated fats and are harmful to our body. And they are harmful because they are hard and poorly absorbed by our body. And the consequences of this can be very serious:

The very first thing is an increase in blood cholesterol levels. You and I have all heard this nasty word, and we know very well that a large amount of it is harmful to the body.
Secondly, they interfere with the process of breaking down harmful fats and contribute to their accumulation in the body. And all this leads to excess weight and dilated vessels

Harmful fats are found in the following foods:

Surely everyone was scared when they saw foods that we girls love very much on the list of unhealthy fats. Girls, there is no need to worry, because we're talking about I’m not talking about completely eliminating these foods from my diet; I myself understand perfectly well that without chocolate my life will lose color. It only talks about limiting their consumption to reasonable limits.

So, girls, we eat all sorts of delicious things, but we remember that each of them leaves its own part in our body, and there is no guarantee that in a year we ourselves will not look like a delicious sweet donut.

Therefore, at every meal we know when to eat in moderation, and at night we lock the refrigerator and give the keys to our husband, provided that under no circumstances will he give it to us before 6 am.

Signs of not having enough fat

Of course, an excess of fat is not good for us. But if there are not enough of them, then our body will immediately sound the alarm. You can understand that this is anxiety by the following signs:

The skin becomes dry and flaky, because it will not have enough moisture produced by healthy fats
Hair will begin to fall out in large quantities
Your muscle mass body
You will begin to tolerate the cold very poorly
Very often, even the slightest blow will be accompanied by bruises
Your immune system weakens and you start to get sick often
Your wounds, even the smallest ones, take a long time to heal
Constant feeling of fatigue, and a very slow recovery process after physical activity

Let's summarize

Well, girls, I hope that I was able to fully answer the question: “Why do we need fats in our body?” If it were not for them, we would have a very hard time enduring the winter frosts and would often get sick. Do you feel what a good excuse I gave you in case they ask you why you dialed overweight?

Let’s immediately debunk the main myth in nutrition - you can and should eat fat. But its consumption must be controlled. The idea that only by giving up fatty foods can a person reduce their body size without harming their health and fit into the desired clothing size was invented by marketers many years ago. Yes, by giving up foods rich in fatty acids, a person will lose weight, this is true. But what he sees in the mirror will not please him. Important learn to identify healthy fats and what is popularly called “fatty slag,” and also carefully monitor the amount of fat consumed, while not forgetting about proteins and carbohydrates. Everything is good in moderation - the main postulate that protects health.

Why fat is an essential component of any person’s diet:

Fat provides the body with energy (1 gram of fat equals 9 calories) and nutrients such as vitamins A, D, E and K. It creates a feeling of fullness.

Stimulates brain activity(the brain is literally the “fattest” organ in the body), is a prevention of the development of dementia.

From cardiovascular diseases.

Prevents dryness and flaking of the skin.

Promotes shine to hair.

Improves the taste and texture of food, helps seasonings and spices develop.

"The fact that most people still haven't gotten rid of years of knowledge about the dangers of fat, and especially saturated fat, is not the most big problem, which we encounter when adding more fats in our daily diet. Many people struggle to determine which fats to consume because dietary recommendations, and information on food packaging is both general and misleading. According to the guidelines, reducing your intake of saturated fat may reduce the risk of cardiovascular disease if these fats are replaced with "good" fat, known as Polina saturated fat. The only problem is that both beneficial omega-3s and inflammation-promoting omega-6s are included in this type of fat, and most people get 20 times more omega-6s than they actually need,” the candidate told RG medical sciences Elena Livantsova, nutritionist at the Clinic therapeutic nutrition Federal State Budgetary Institution "Federal Research Center for Nutrition and Biotechnology".

Which fats are considered healthy, which ones should be reduced to a minimum, and which should be avoided altogether?

The right fat

Healthy fats are vital fatty acids . There are two types of unsaturated fats: polyunsaturated and monounsaturated. The first to be rich vegetable oils(sesame, for example, and others), as well as nuts and seeds. Sources of monounsaturated fats are olive oil, as well as avocados, nuts, and peanut butter.

But what about omega-3 known to everyone? This is a group of three unsaturated fatty acids that protect the body from heart disease and Alzheimer's. Omega-3 is found in fatty fish - salmon, tuna, mackerel, herring (many doctors recommend taking small varieties of fish, as they contain less mercury). It can also be found in ground flaxseed, walnuts, seaweed, soybeans...

"Ideally, you should consume minimally processed foods that are rich in healthy omega-3 polyunsaturated fatty acids, monounsaturated fatty acids and conjugated linoleic acid (CLA), as well as some saturated medium-chain fatty acids such as stearic acid and lauric acid. On the other hand, , choose foods that are low in omega-6 fatty acids, other saturated fatty acids (palmitic acid), and zero artificial trans fat (partially hydrogenated oil).A simple way to do this is to reduce your intake of major sources of saturated fat, such as pizza, hamburgers, chips, as well as snacks and sweets,” the doctor said.

Wrong fat

Saturated fats and trans fats threaten vascular health . They are usually found in fast food and processed foods, sausages, sausages, ice cream, as well as dairy products (butter, milk, sour cream) and red meat (it is recommended to eat no more than 2-3 times a week) - the so-called animal fats, coconut and palm oil, widely used in confectionery.

There are about two dozen varieties of saturated fats. But not all are dangerous to health. For example, coconut oil, promoted today by supporters of a healthy lifestyle, on the one hand, contains saturated fat, but at the same time helps maintain the level of “good” cholesterol and has a beneficial effect on thyroid function.

If we talk about natural and artificial, then in. These are dummies, they are the main source of “bad” cholesterol, which leads to the formation of plaques in blood vessels. In addition, trans fats cause metabolic disorders (people get used to fatty foods, others seem tasteless to them). And then follows the standard chain: metabolic syndrome, obesity, diabetes, heart and vascular problems, oncology. Everything natural spoils quickly, which is why fats were invented to help keep food fresh for several months. By the way, if the label says “partially hydrogenated”, “hardened”, “modified” fats, know that all of these are also trans fats.

"The reality is that not all fats are created equal. Some are downright bad (like trans fats in margarine), some are misunderstood (like saturated fatty acid lauric acid), and some fats are health heroes (eg omega-3). The problem is that there are products that are packaged with wrong species fat, which contribute in particular to weight gain, but also with omega, mono- and polyunsaturated fatty acids, which can get us a little confused,” warns the nutritionist.

To shed some light on this issue, we asked Elena Livantsova to talk about some foods containing healthy fats that can be added to your diet . The doctor warned - like all food, even these healthy fats should be consumed in moderation .

Avocado

The main representative of healthy fats is avocado. Sometimes it's hard to believe that this incredibly tasty fruit can be so useful. While you should still limit yourself to a quarter or half of an avocado per meal, there's no reason to be wary of its fat. Avocados are rich in healthy monounsaturated fats that contain oleic acid, which can actually help suppress hunger. Unlike usual butter, it is also a source of protein and fiber.

Olive oil

It's a Mediterranean oil with heart-strengthening monounsaturated fats, including oleic acid. Research has also found that a diet rich in olive oil, leads to an increase in the level of the hormone adiponectin, which breaks down fats in the body and helps reduce body weight. Another reason to include this oil in your diet is that it can increase levels of the satiety hormone serotonin.

Coconut

Although coconuts contain saturated fatty acids, it is important to note that they are predominantly lauric acid, which has antibacterial effects, increases good cholesterol levels and increases daily energy expenditure in humans by as much as 5%. A study published in Lipids found that coconut oil reduced visceral fat.

bitter chocolate

Studies have shown that dark chocolate contains the highest percentage of pure cocoa butter, which is a source of so-called stearic acid, which slows down the digestion process. This, in turn, suppresses hunger and helps reduce body weight. In addition to healthy fats, dark chocolate is also rich in antioxidants, mainly polyphenols, including flavonoids such as epicatechin, catechin and especially procyanidins, which help fight free radicals and improve blood flow to the brain (which can make you smarter!).

Nuts

The polyunsaturated fats in nuts activate genes that reduce body fat stores. In addition, they are rich in vitamins and minerals and also serve good source protein and fiber. Regular consumption of nuts is also associated with a lower risk of cardiovascular disease and improved weight control.

Flax and chia seeds

Flax and chia seeds contain an omega-3 fatty acid called alpha-linoleic acid, which helps maintain body weight and reduce the risk of heart disease by improving blood vessel health and reducing inflammation. Recent studies have shown that omega-3s can speed up fat burning and reduce hunger, as well as improve fat absorption by changing the activity of obesity genes.

Salmon

As a source of omega-3 fatty acids, the American Heart Association recommends eating salmon fillets twice a week. Omega-3s are beneficial for reducing the risk of arrhythmias, triglyceride levels and blood pressure. They also reduce inflammation, which can slow down your metabolism. Salmon is also an excellent source of protein, which reduces levels of the hunger hormone ghrelin and increases levels of the appetite-suppressing hormones GLP-1, peptide YY and cholecystokinin.

Cheese

Cheese is an excellent source of protein, calcium, vitamins, minerals and fatty acids, which helps slow the absorption of carbohydrates, maintain consistent energy levels and improve brain function. He also develops diabetes mellitus: People who eat a lot of high-fat dairy products actually have the most low morbidity diabetes.

The misconception of many losing weight is the belief that the body does not need fat. This is far from true. Fats play a very important role in the human body important role. Without them it is absolutely impossible normal functioning organs and systems. Let us consider point by point exactly what functions they perform in the body.

So, about the fats we consume

Fats are a source of energy

Fat gives us energy. This energy level cannot be achieved by consuming proteins and carbohydrates alone. One gram of fat provides us with nine calories. And proteins and carbohydrates provide only four calories. When we use up all the carbohydrates, the body begins to waste the previously accumulated fat. Without a supply of fat, the body begins to literally eat itself, burning the tissues and muscles of our body. So, we need fats to obtain a long-term supply of energy.

Fats help to better absorb vitamins

There are some essential vitamins, the process of absorption of which will be impossible without the presence of fats in the body. We should receive vitamins such as A, C, E, K every day. These vitamins are fat soluble and are only digested and absorbed by the body when fat is present.

Fats control appetite

Fats help mute excessive appetite. Of course, this only applies to healthy fats, and not those that cause us to gain extra pounds. Fats remain in our stomach for a long time, which allows us to stay full longer. Absolutely any diet should include fats to control appetite.

Now let's talk about the fats accumulated by our body

Fats have a warming effect

Fat helps keep us warm and keeps us from freezing. Now, of course, we have warm houses and warm clothes and, it would seem, this function is useless. But this is by no means true; we always need it. In addition, fat protects organs and bones from impacts. A large percentage of body fat is not normal and is not beneficial for the body in any way; you should get rid of it. The optimal fat content in the human body should not exceed 15%.

Fats - essential for movement

If we didn't have body fat, we wouldn't be able to move. Fat acts as a conductor through the body's nerve fibers and provides insulation for these fibers for faster passage of nerve impulses that come from the brain.

Fat - provides transport of substances

Fat is essential for efficient transport of nutrients in the body. Fat is also needed for construction necessary elements in organism. It helps create many vital hormones for humans, such as testosterone. Fat ensures the maintenance of the body's immune functions. All these processes occur at a microscopic level, and we do not feel them in any way, but fat plays a very important role in healthy human life.