Fat is the only nutrient that provides lipid-soluble nutrients to our cells. Therefore, we need it to absorb vitamins A, D, E, and K, as well as antioxidants like lycopene and beta-carotene. Additionally, fat acts as insulation and helps you feel less cold in low temperatures. It serves as a cushion to protect your organs from injury and is a part of hormone production and cell membranes.

Here’s how to choose healthy fats:

Avoid saturated fatty acids as much as possible. It’s best to avoid meat and sausages. If you can’t completely eliminate dairy products, try to consume them in moderation and opt for organic options.

Polyunsaturated fatty acids are healthier than saturated fats, but some studies suggest that they may have a mild pro-inflammatory effect. Therefore, it is recommended for individuals with inflammation or rheumatic diseases to avoid consuming oils like sunflower seed oil and corn oil.

Monounsaturated fatty acids are considered healthier. Olive oil, canola oil, and nut butter are rich in monounsaturated fats. You can also supplement your intake of monounsaturated fats by consuming almonds, pistachios, cashews, walnuts, and other nuts.

It is important to consume an adequate amount of omega-3 fatty acids, but it’s best to avoid relying solely on fish as a source. A recent study suggests that heart disease patients with high blood lipid levels can alleviate symptoms by taking high-concentration EPA supplements. In the human body, EPA can be converted from ALA provided by a plant-based diet. You can get omega-3 fatty acids by consuming flaxseeds, flaxseed oil, walnuts, and leafy green vegetables.

Important reminder: Individuals with certain underlying health conditions should seek personalized dietary guidance from a professional clinical nutritionist when making choices about dietary fats.

Fat is an essential nutrient for our bodies, and fat metabolism plays a crucial role in many physiological and pathological processes.

Here are some benefits of fat:

Energy Storage and Provision:
Fat not only provides long-term energy storage but also helps prevent excessive reliance on carbohydrates for short-term energy needs.

Insulation and Lubrication:
Subcutaneous fat tissue acts as insulation, helping to maintain normal and constant body temperature. Additionally, fat tissue protects organs from external forces and reduces friction between organs. The abundant fat in the omentum lubricates gastrointestinal movements.

Protein-Sparing Effect:
Fat, as a metabolic byproduct, promotes the energy metabolism of carbohydrates, allowing them to be more efficiently utilized for energy, thus sparing proteins from being used as an energy source.

Endocrine Function:
Adipose tissue secretes various factors such as leptin, tumor necrosis factor-alpha (TNF-α), estrogen, insulin-like growth factor-1 (IGF-1), interleukins, etc. These factors play important roles in metabolism, immune response, and growth and development.

Disease Prevention and Treatment:
A balanced intake of dietary fat can help prevent many diseases. Increasing dietary fat intake can reduce the development and progression of cancer and promote heart disease recovery.

Provision of Fat-Soluble Vitamins:
A balanced intake of dietary fat helps in the absorption and utilization of fat-soluble vitamins, which are essential for various physiological processes.

In summary, fat influences long-term energy storage in the body and is an important component for maintaining the normal structure and function of cells. It plays a crucial role in intercellular and intracellular signal transduction and membrane homeostasis. Therefore, fat is an indispensable nutrient for maintaining human health.