Why are Fats needed in Good Nutrition?

Which Food Sources contain fats?
What is it Role in Good Nutrition?
What are the Side effects of consuming it?

It is essential for good health as it aid in:

  • energy production,
  • cell building,
  • oxygen transport,
  • blood clotting, and
  • the production of extremely active hormone-like substances called prostaglandins

There are three types namely: saturated, polyunsaturated, or monounsaturated. Our bodies can produce both monounsaturated and saturated.

Polyunsaturated, or essential fatty acids, cannot be produced in the body and must come from a healthy family diet.

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Which Food Sources contain Fat?

Mono-unsaturated fat are found in olive and canola oils.


Saturated fat are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats, as well as some vegetable oils – coconut, palm, and palm kernel oils.


Polyunsaturated fat are found in safflower, sunflower, corn, and soybean oils.


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What is the Role of Fat in Good Nutrition?

Fat is twice as calorie-dense (1 gram = 9 calories) as carbohydrates or protein (1 gram = 4 calories).

Although there is health benefits associated with olive and canola oils, they are still high in calories (1 tbsp = 120 calories).

In addition, many processed foods and fast foods are high in fat, especially saturated fat.

  • It is mainly stored in the body's adipose cells but is also found in blood plasma and other body cells.

  • It insulates your body, cushions vital organs, and can be converted into energy.

  • Is used to build new cells and is critical for normal brain development and nerve function.

  • It is also needed to carry and help absorb fat-soluble vitamins, such as vitamins A,D,E,and K and carotenoids.

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What are the side effects of consuming it?

As macronutrients, fats are not assigned recommended daily allowances (RDA).

Macronutrients have AI (Acceptable Intake) and AMDR (Acceptable Macronutrient Distribution Range) instead of RDAs.

Because Carbohydrates typically consist of 45 - 60% of your total caloric intake your family should keep their total fat intake between 20 and 35 percent of calories.

Try to get most of the fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

Consume less than 10 percent of calories from saturated sources.

Consume less than 300 mg/day of cholesterol.

Keep Trans fatty acid consumption as low as possible.

Note: Any packaged goods containing "partially-hydrogenated vegetable oils," "hydrogenated vegetable oils," or "shortening" most likely contain Trans fats.

All healthy people need some fats in their diet to aid in many bodily functions. The risks come from eating too much of it on a long-term basis.

For healthy adults, 30% or less of total calories should come from foods high in fat, according to general guidelines.

Of that 30%, ten present or less should come from foods high in saturated fats.

It is advisable to check with your local medical practitioner for the recommended daily intake of the Nutrient Supplement of fats according to your family’s circumstances.

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