Fats get a bum rap! Many chastise the person who is obese. But most of us ignore or are unaware of the nutritional and other beneficial attributes of fats. What follows are five reasons why fats are useful:
- Building Blocks
- Cell Membrane
- Insulation
- Protection (padding)
- Energy (fuel, storage)
Fats and the Body
1) Building Blocks
Fats can be converted to bile which helps digestion. They are used as raw material for hormones such as testosterone, cortisol and estrogen or used to form vitamin D to help build and maintain bone health.
2) Cell membranes
Fats are the outer covering of all cells separating the inside of cells from their outside surroundings. They provide shape to cells membranes, protect the interior of the cell from its environment and help transport nutrients across the membranes.
They act as gatekeepers regulating what enters and exits the cell. Cell membranes are mainly composed of a particular class of fats, phospholipids, possessing water-loving and fat-loving properties.
3) Insulation
Fats help to insulate the body from extremes in temperature by forming a layer of fat under the skin
4) Protection (Padding)
The layers of fat that cover the internal organs act as shock absorbers cushioning the blows you might experience playing sports or participating in other physical activities.
5) Energy (fuel, storage)
Fats provide fuel for much of the hard, physical work we do and are the body’s main source of stored energy. They provide calories and energy when we’re ill, skip meals or in cases of emergencies.
The liver makes and stores fat when we eat too much fats or sugars. However, the average person who is not overweight and eats a normal diet has enough fuel — stored energy — to run a marathon. Fats are energy-dense nutrients: 1 gram of fat = 9 calories.
Fats and Diet
The usefulness of fats in food is underappreciated. We need fats in our diet so we can absorb fat-soluble vitamins A, D, E and K. We also need them to absorb essential fatty acids --omega 3 and omega 6.
If you’re a construction worker or marathon runner, fats are a powerful source of energy. The texture of fats in foods makes eating more pleasurable (tenderness of meat — the crispness of fried foods). The aromas of French fries or the grilling steaks arouse the appetite.
Most of what we hear and read about fats has been bad news. But fat is not the enemy. Fat is an essential part of our metabolism and diet. It’s vital to consume good fats every day in the right proportions to keep our body healthy.
References
Feingold, K. MD, Grunfeld, C. MD; Introduction to Lipids and Lipoproteins; June 10, 2015
Haas, Elson, MD; Building Blocks of Nutrition; Fats, Lipids and Oils; Healthy.net
Anticaglia, Joseph R: Spotlight on Good Fats, Bad Fats; HC Smart, 2018
This article is intended solely as a learning experience. Please consult your physician for diagnostic and treatment options.