Lesson 1: Introduction
Building Blocks: Fats
As carbohydrates, proteins, vitamins and minerals are essential to be included in our diet, fats too are essential to carry out the metabolic activities of our body. A minimum intake of fat is essential for us. Excessive intake of fats has its own risks, which we all are quite familiar with. Fats are essential components of cell membrane and internal fatty acid tissues, which protect the vital organs from trauma and change in temperature by providing insulation to it. Fats are also known to help in regulating body temperatures.
There are three essential fatty acids, which need to be derived from our diet, as our body cannot synthesize it. These are:
- Linoleic acids
- Linolenic acids
- Arachidonic acid
All these can be obtained from plant oils.
Saturated fats can be commonly found in animals, which are hard at room temperatures. They are stable and can go rancid. Examples are: coconut oil and palm oil.
Unsaturated fats, being unstable at room temperatures have to be stored in dark cans or should be refrigerated to prevent it from going rancid. Examples include soybean oil, safflower oil and other vegetable oils. The consumption of higher amounts of saturated fatty acids is known to be the lead cause of many diseases like cancer, obesity and cardiovascular diseases. On the other hand, unsaturated fats are known to be the healthy source for those who are diet-conscious and aim at living a healthier life.
Essential fatty acids (those mentioned above) are vital for normal growth of blood vessels, nerves and to keep the skin healthy and youthful. The fatty acids keep our cells strong by protecting it against the invasion of microorganisms and chemicals. According to research studies, it has been found that heart disease and other circulatory disorders are linked with the excessive consumption of fats, mostly saturated fats, lipids and sterols. According to United States studies, it is shown that as much as 50 percent of the calorie intake in a modern diet consists of fats. Whilst on the other hand, it is found that the likelihood of these diseases is reduced if the intake of saturated fats is reduced. Apart from this, excessive consumption of trans fats such as those produced in the hydrogenation of vegetable oil to make margarine is also found to increase the risk of heart diseases.
A diet higher in saturated solid fats, the level of cholesterol in the blood increases but in the case of liquid unsaturated fats, the level of cholesterol in the blood decreases. Mostly, high levels of saturated fat intake are normally associated with the following diseases…
- Atherosclerosis (clogging of the arteries)
- Colon and rectum cancer
- Breast cancer
- Obesity
- High cholesterol levels
