What are fats? 5 important functions of fat in the body

Fat has long been a misunderstood macronutrient. For decades, it was vilified, blamed for obesity and heart disease.

Many avoided it altogether believing it responsible for weight gain. More recent research and nutritional science has shed light on the crucial role that fat plays in our health.

In this blog, we will explore the different types of fat, their functions in the body, and why including healthy fats in your diet is essential for maintaining optimal health

Types of Fat

Fats can be placed into three main categories, each with their own properties and implications to your overall health.

1. Saturated Fats

Found mostly in animal products and some tropical oils (coconut and palm oil for example). Saturated fats are usually solid at room temperature, think of the fat you get in the baking tray after cooking meat.

Saturated fats have long been associated with ill health, high cholesterol and heart problems. Emerging research suggests that the relationship between saturated fat and heart disease may be more nuanced than previously thought. As with all things moderation is key.

2. Unsaturated fats

These are the fats we want in our diet. When we talk about protein, fats and carbs the ‘fats’ referred to, should come from these ‘healthy’ fats.

Unsaturated fats come in two categories Poly unsaturated fats and monounsaturated fats

Monounsaturated Fats are found in foods like olive oil, avocados, and nuts. These fats can help lower bad cholesterol and are associated with a reduced risk of heart disease.

Polyunsaturated fats include essential fatty acids such as omega-3 and omega-6. Omega-3s, found in fatty fish, flaxseeds, and walnuts, are particularly celebrated for their anti-inflammatory properties and benefits for heart and brain health.

3. Trans Fats: These are artificially created fats found in many processed foods, such as baked goods and fried foods. Trans fats are known to increase bad cholesterol levels while lowering good cholesterol (HDL). Health organizations worldwide recommend avoiding trans fats as much as possible.

The Purpose of fat

Dietary fat plays several vital roles in our overall health:

1. Energy Source

Fat is a concentrated source of energy, providing 9 calories per gram—more than twice that of carbohydrates or protein. This makes it an efficient fuel source, especially during low-intensity exercise and when the body is at rest.

2. Cell Structure

Every cell in our body is surrounded by a cell membrane, which is composed of phospholipids (a type of fat). Healthy fats contribute to the structure and function of our cells, helping to maintain their integrity and fluidity.

3. Nutrient Absorption

Vitamins A, D, E, and K—are fat-soluble, meaning that they require fat for proper absorption. Including healthy fats in your diet ensures that you can effectively absorb these essential nutrients.

4.Hormone Production

Fats play a crucial role in the synthesis of various hormones in the body, including testosterone and oestrogen, both crucial when it comes to training and recovery. A diet too low in fat can disrupt hormone balance, potentially affecting mood, metabolism, and reproductive health.

5. Brain Health

Approximately 60% of our brain is made up of fat, primarily in the form of phospholipids. Omega-3 fatty acids, in particular, are vital for brain function, contributing to memory, mood regulation, and cognitive performance. Studies have linked higher omega-3 intake to a reduced risk of cognitive decline and mental health disorders.

Conclusion

You now hopefully understand why fat is so important and the best ways for you to include them.

Remember that like everything else moderation is key. Make sure you get enough fat to cover your dietary requirements but be aware of the amount of calories fat contains. You should also remember that not all fats are created equal. Its far better to get your fats from sources like nuts and oils rather than baked goods or fried food.

Guest written by Jonathan Dowell