Fats are a necessary ingredient of food. They are organic substances from the lipids group. Fats are composed of glycerol (alcohol) and fatty acids. Basic properties of fats are energy supply and thermal insulation. They are another type of fuel cell. Energetic equivalent of 1 gram of fat is equal to 9 kilocalories.
Edible fats are the only providers of irreplaceable (essential) fatty acids, which perform important membrane functions and act as solvents and carriers of fat-soluble vitamins A, D, E and K.
Depending on the length of the fatty acids and the type of chemical connections in their chains, there are saturated, mono- and di-unsaturated fatty acids and poly-unsaturated. Some of the fats can be synthesized in the body by other ones, and some must be taken with food. This separates the fat into essential and unessential.
The major fatty groups are:
1. Phospholipids – Lecithin is the chief representative, who we receive with cereal and legume seeds and germs, nuts, unrefined vegetable oils, meat, fish, eggs
2. Sterols – rich in vegetable sterols are mushrooms, germ seed and unrefined vegetable oils. For the human body, fundamental significance have animal sterols, cholesterol, squalene and its derivatives. Cholesterol-rich foods include egg yolk, brain, fatty meat and full-fat dairy products. When fat metabolism is disturbed the increased concentration of cholesterol in blood plasma is regarded as a factor for atherogenic risk.
3. Fat-soluble vitamins – A, D, E and K
4. Pigments and other micro components
5. Triglycerides
6. Fatty acids
7. Essential fatty acids- fat supplied by fish and other marine animals.
Fat needs in a healthy diet are ranging from 68 to 138g / 24 hours, depending on gender, age and physical activity. When eating healthy, fat shouldn’t constitute more than 40 % of total calorie intake.
For more information, please refer to our table of food contents.
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