Fats – Types, Sources, and Importance of Fats

Fats are made up of fatty acids and glycerol molecules. They play a crucial role in the body, by acting as a concentrated source of energy. Essential fatty acids are vital for proper brain function, cell membrane structure, and overall growth and development. Fats also help in the absorption of fat-soluble vitamins (A, D, E, K), support hormone production, and help regulate appetite and weight. In this article, we will learn about fats, sources of fats, types of fats, and their importance in detail.

What are Fats in Nutrition?

Definition of Fats: Fats are biomolecules composed of fatty acids and glycerol.

Fats, also known as lipids are made up of fatty acids and glycerol monomers. The monomers are composed of hydrogen, oxygen and carbon molecules. Fats contain more molecules of carbon and hydrogens than the oxygens. Mainly two types of fats can be found in our food such as saturated fats and unsaturated fats. Fats are stored in human body as adipose tissue.

Fat is very essential for the proper functioning of our bodies. It helps to keep our body warm. Besides these, fats also help our body to absorb various fat-soluble essential vitamins. Fats serve as a major source of energy in our body. It supplies more energy than carbohydrates and protein.

1 gm of fat can provide 8-9 calories of energy.

1 gm of carbohydrate or protein can provide only 4 calories of energy.

What are Essential Fatty Acids?

Essential fatty acids (EFAs) are fatty acids that humans and other animals must consume because the body requires them for good health, but cannot synthesize them. The two fatty acids known to be essential for humans are:

• Alpha-linolenic acid: An omega-3 fatty acid
• Linoleic acid: An omega-6 fatty acid

They should be obtained through diet because they are very essential for the proper growth and functioning of the body. It can be of two types- Omega-3 and omega-6. Good food sources of essential fatty acids include:

• Vegetable oils
• Nuts
• Oily cold-water fish

Source of Fats

Fats or lipids can be obtained from various foods. Our food consists of carbohydrates, proteins, fats, various vitamins and essential minerals. All the food materials that we eat do not contain all of the macro and micronutrients. The food materials that are rich in fats are mentioned below-

• Coconut oil, palm oil, vegetable oil, seeds, and various nuts.
• Deep-fried various fast foods
• Cheese, butter, cream, full-fat milk, margarine
• Fatty meat cuts, fish, seafood
• Pastries, cake, biscuits.
• Avocados etc.

Types of Fats

Fats can be of various types. Some fats are good for our bodies and they are popularly known as “Good fats” and some fats are really harmful for us. These harmful fats are known as “Bad fats”.

Saturated Fats

The fat molecules that have no double bonds between their carbon atoms are known as saturated fat molecules. This is also popularly known as “Bad fats” because saturated fats increase the amount of bad cholesterol ( a fatty component made by the liver)or the amount of Low-density lipoprotein (LDL) cholesterol in our body. Ultimately, this increases the risk of cardiovascular disease and stroke.

Various animal products are the main source of saturated fats. But, can also be found in plant products. Some of the sources of saturated fats are meat products, Butter, ghee, Cheese, ice cream, cream, Chocolates, cake, pastries, palm oil, coconut oil etc.

Trans Fats

These are unsaturated fatty acids. It increases the bad cholesterol level of our body and increases the risk of stroke and heart attack. Trans fats can be found in beef, whole milk, cream, cheese, cookies, baked food items, deep-fried foods, foods made in partially hydrogenated vegetable oil etc.

Unsaturated Fats

These are fat molecules that contain at least one double bond between their carbon atoms. These fats are popularly known as “good fats”. It is good for our heart and body and can be found in various plant and animal products. Unsaturated fats can be of two types- Monounsaturated fats and polyunsaturated fats.

• Monounsaturated Fats: It is a healthy fat and can be found in avocados, peanuts, olive oil etc. It helps to increase the good cholesterol level in the body and also decreases the level of bad cholesterol.
• Polyunsaturated Fats: The polyunsaturated fats are good fats. They also reduce the bad cholesterol in our body and increase the amount of good cholesterol. It can be of two types – Omega 3, and omega 6. Omega 6 can be found in vegetable oils such as sunflower oil, rapeseed oil, walnuts, cashews etc. Omega 3 can be found in oily fishes such as salmon, trout, mackerel etc.

Examples of Fats

Our diet contains various food materials that are rich sources of fat or lipids. Cakes, pastries, biscuits, cheese, margarine, butter, ghee, various oil like palm oil, vegetable oil, coconut oil, nuts, various fishes and meat, avocados etc. are some examples of fat.

• Saturated Fats: Found in animal products like meat, dairy, and tropical oils (coconut and palm oil).
• Monounsaturated Fats: Olive oil, avocados, and certain nuts (e.g., almonds, pecans) are rich in monounsaturated fats.
• Polyunsaturated Fats: Sources include fatty fish (salmon, mackerel), flaxseeds, walnuts, and certain vegetable oils (soybean, sunflower).
• Trans Fats: Often found in partially hydrogenated oils used in processed and fried foods, margarine, and baked goods.
• Omega-3 Fatty Acids: Abundant in fatty fish (salmon, trout), flaxseeds, chia seeds, and walnuts.
• Omega-6 Fatty Acids: Commonly found in vegetable oils (corn, soybean, safflower) and various nuts and seeds.
• Medium-Chain Triglycerides (MCTs): Coconut oil is a notable source of MCTs, which are shorter-chain saturated fats.
• Butterfat: Present in butter and dairy products, containing a mix of saturated, monounsaturated, and polyunsaturated fats.

Importance of Fats in Our Body

Good fats are essential for various purposes of our body. Some of the importance of fats are mentioned below:

• Function of cells: Fats are essential for the growth and proper functioning of cells. Lipids or fat is an important component of our cell membrane. Fats also protect various internal body organs from shock or external injuries.
• Energy: Fat is a major energy-providing nutrient. 1 gm of fat can supply 9 calories of energy, which is almost double the energy of carbohydrates and proteins. It also helps to store energy for future use.
• Nutrient absorption: Fats help the body to absorb various vitamins such as Vit A, Vit D, Vit E and Vit K. These are fat-soluble vitamins and fats carry them and help in their absorption in the intestine. Thus, fats are essential to fulfil our body’s requirement of such micronutrients.
• Hormones: Fats also play an important role in the production of important hormones. Various hormones that control the fertility in males and females are influenced by fats. So, consuming the proper amount of fat is essential for the proper release of such hormones.
• Control of Cholesterol: Unsaturated fats or good fats helps to reduce bad cholesterol such as LDL in the body. Moreover, it also increases the amount of good cholesterol such as HDL in our body. Thus, it helps to reduce the risk of cardiovascular disease and stroke.
• Physiological functions: Good fat is essetial for proper maintaining of blood pressure and it also helps to reduce inflammation in the body. It keeps the body warm.

Conclusion: Fats – Types, Sources, and Importance of Fats

Fat is an essential nutrient in our diet. It performs various important functions in our body. Various animal and plant products are the major source of fat. Saturated and trans fats are very dangerous for our bodies. So, the consumption of ghee, butter, chocolate, ice cream etc must be controlled. On the other hand, unsaturated fats or good fats such as avocados, peanuts, olive oil, vegetable oil, fish, etc. should be consumed in proper quantity.

FAQs on Fats – Types, Sources, and Importance of Fats

What is the Major Importance of Fat and Oil?

Fats and oils are sources of essential fatty acids and they provide a good amount of energy to our body. Besides this, they provide good taste and flavour to our food.

Which Fat is Good for Health?

Monounsaturated and polyunsaturated fats are good for health. They help to reduce bad cholesterol in our body.

How Much Fat is Healthy Per Day?

When we eat a total 2000-calorie diet/day, we must consume 44-78 gms of fat per day. Out of this amount, the saturated fat should be consumed less than 22 gms.

What is Unhealthy Fat?

Saturated fats and trans fats are popularly called unhealthy fats. They increase the risk of stroke and heart attack in our body.

Name Some Sources of Bad Fats.

Bad fats increase the risk of heart disease and stroke. Some sources of bad fats are ghee, butter, ice cream, cakes, chocolates etc.

What are Examples of Fats in food?

Examples of fats in food include butter, oils (such as olive oil), and fatty meats (like bacon).

What are the Three Types of Fats?

The three types of fats are saturated fats, unsaturated fats, and trans fats.