Oils and Fats
Fats are an integral part of our diet. They are one of the main nutrients that are essential for our lives. Fats are made up of triglycerides. Their molecules are composed of carbon and hydrogen atoms, from whose composition it is derived whether it is a good or bad fat.
Fat not only as a source of energy
It is one of the main macronutrients in nutrition. With a healthy diet, one should consume most fats from unsaturated fatty acids and the daily fat intake should be between 30-35%. The body needs fats because they are part of the membranes of cells and are involved together with carbohydrates in the production of energy. In addition, thanks to fats we can absorb and use vitamins that are soluble in fats, which are vitamins A, D, E, K. They also serve as a source of energy, are a source of fatty acids, form a protective part of organs such as kidneys and acts as a thermal insulator of our organism. In addition, fats are an important part of cell structure, they protect the heart and lower cholesterol in the blood.
Which fats to prefer?
Monounsaturated fats are said to improve blood cholesterol levels. These include olive oil, rapeseed oil, hemp oil, avocados, nuts (almonds, pistachios, cashews, pecans and hazelnuts).
The most important omega-3 fats are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Most plant resources (eg flax, hemp and chia) are rich in ALA, while marine resources (eg fish) and algae are rich in EPA and DHA.
Last but not least, you can include MCT oil, which comes from coconut. You've probably heard that saturated fatty acids are harmful to your health. That is true, but there is an exception. The triglycerides that coconut contains are medium chain fats (MCT) and thus differ from other saturated fatty acids. These MCT fats are better metabolized in the body and the body can use them very efficiently to produce energy. In addition, MCT fats contained in coconut have antibacterial and antimicrobial effects.
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