Fats are essential nutrients for the body, such as proteins and carbohydrates. But fats can be of many different types, and some are healthier. Fats are produced in a body. However, some fats such as omega 3 and omega 6 are not produced in the body and must be taken from the outside.
It is also called triglyceride because it is usually formed by the combination of three molecules.
The need for fat varies according to the energy needed depending on the age, activity level, gender and body weight of the person. 25-30% of the energy need is met from fats. In other words, a person who needs to take 2000 calories per day should get 500 – 600 calories from fat. 1 gram of fat produces an average of 9 calories of energy. In other words, this person should take 60-70 g of fat daily. This amount should be distributed appropriately to breakfast foods, meals, etc.
Table of contents
Classification of fats:
Unsaturated fats: Mostly of vegetable origin and in liquid form at room temperature. It supports the immune system, controls cholesterol levels, supports the heart, regulates blood pressure. Omega 3 oils obtained from fish are extremely healthy for the body, reduce the risk of premature death, and protect from heart diseases.
- Monounsaturated fats (oils from olive, peanut, canola, avocado, almond, hazelnut, walnut, sesame)
- Polyunsaturated oils (sunflower, corn, soybean, flax, walnut, fish, canola oils)
Saturated fats: It is found more in animal products, especially in red meat. Foods such as coconut and palm contain saturated fat. It is recommended that less than 10% of daily calories come from saturated fat. Experts state that consuming unsaturated fat instead of saturated fat is beneficial for heart health and lowers cholesterol levels.
Saturated fat sources:
- Meat products (red meat, sausage, bacon etc.)
- Milk (full-fat) and dairy products (butter, sweet etc.),
- Fast food products (pizza etc.),
Trans fats: Obtained by heating liquid vegetable oils. It becomes more solid and can be stored longer. Trans fats, also called margarine, are preferred more in the fast food sector due to these properties. Trans fats can also be obtained from small amounts of beef fat. It can be harmful to heart health, raises cholesterol levels, weakens the immune system, increases insulin resistance.
What are the functions of oils?
- Energy production,
- Fulfillment of cell functions,
- Regulation of hormones and genes,
- Helps absorb vitamins such as vitamins A, D, E and K
- Keeps skin healthy
- Essential fats like omega-3 are important for heart health
- Unsaturated fats can help lower LDL cholesterol levels.
What are the recommendations regarding oil consumption?
- Use oil (olive oil, canola oil, etc.) instead of butter.
- Instead of red meat, eat fish rich in omega-3 fatty acids, such as salmon, at least twice a week.
- Do not consume the visible oily parts and skin of poultry.
- Do not choose visible fatty parts of red meat.
- Use unsaturated fats instead of saturated fats.
- Consume fruits and vegetables instead of products containing saturated fat.
- Avoid trans fats as much as possible.
What are the sources of Omega 3?
Experts state that eating 100 g of fish per week will be sufficient omega 3 source.
Fish and shellfish:
- Anchovy,
- Herring,
- Salmon,
- Tuna,
- Sardine,
- Trout,
- Danube,
- Mussel,
- Oyster,
Sources of omega 3 for vegans:
- Seaweed,
- Linseed and oil,
- Chia seeds,
- Canola and soybean oil,
- Walnut,
- Brussels sprouts,
- Spinach,
- Beans, kidney beans,
- Supplementary products.