Are Oils And Fats Essential To The Body?

Oils and fats are harmful to health. Since, there are good and bad fats, they can be included in the diet as they are essential for functions of the body.

Oil and fats are essential to the body for various functions, despite their harmful effects on health. Choosing to include or exclude them from the diet is a crucial thing.

The four major kinds of fats include- Monounsaturated Fats (MUFAs) and Polyunsaturated Fats (PUFAs), which are good fats; Trans Fats and to some extent Saturated Fats (SAFAs), which are categorized as bad fats.

Omega-3 Fats Neutralize Listeria Bacteria in 30 Minutes
Naturally occurring, completely harmless and actually healthy fatty acids can be used to suppress dangerous bacteria such as listeria.

‘Oils and fats keeps the skin healthy, protects vital organs from being damaged and prevents the onset of chronic diseases.’

MUFAs are said to lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. PUFAs help to reduce LDL cholesterol, but too much can also lower HDL cholesterol. On the other hand, too much of SAFAs helps to raise LDL cholesterol levels. Additionally, trans fats which are formed during the process of hydrogenation, tend to increase the LDL level which may lead to Cardio Vascular Disease (CVD) and decrease the good cholesterol i.e. the HDL.

MUFAs like Olive, Canola and Peanut oil and PUFAs like Corn, Sunflower, Soybean and Safflower oil should be incorporated in our diet as they are healthier fats and tend to lower the risk of heart disease.

Gauri Iyer, technical head, AAK Kamani listed the benefits and functions of fats in our diet:

Process Through Which Cells Optimize Metabolism to Burn Sugars or Fats Identified
Systems that permit cells to capture and transport the available nutrient molecules to their interior ensure that nutrients are used effectively.

Provides energy: Majority of people believe that carbohydrates are the only providers of energy for our body. One gram of carbohydrate provides four calories of energy, whereas one gram of fat provides nine calories, which is more than twice the energy produced. It is recommended that in a 1,800 calorie diet, 20-30 percent of the total energy should come from oils and fats. Oils and Fats which aren't immediately used as energy are stored in cells and later on broken down when extra energy is required by the body.

Provides healthy skin, nails and hair: Deficiency of omega-3 and omega-6 fatty acids causes flaky skin, dull nails, dry eyes etc. For maintaining healthy skin and nails, consumption of these fats are essential as they help our bodies absorb high amounts of fat soluble vitamins through the bloodstream.

Newly Identified Body Fats Play Important Role In Human Brain Growth and Function
Mutations in the protein Mfsd2a causes impaired brain development in humans as it carries a special type of fat called lysophosphatidylcholines.

Protects our Body: Oils and Fats act as a natural cushioning mechanism for our body. It protects vital organs from being damaged when the body suffers a sudden impact.

Oils and Fats alters hormone production: The right quantity and quality of fat is essential as fats manage our body's production of hormones. Oils and Fats are structural components of some of the most important substances in the body, including prostaglandins, hormone-like substances that regulate many of the body's functions.

Indian Food Regulators Reduce Permitted Levels Of Trans-Fats In Edible Oils
The Food Safety and Standards Authority of India (FSSAI) has reduced permitted trans-fats content in edible fats and oils in the country from 10 to 5 percent.

Protects brain cells: Oils/Fats provide the structural components of cell membranes in the brain.They are the most efficient sources of energy for our brain cells, which along with exercise helps in memory retention, increasing learning capabilities as well as affects our mood and hormones.

Fats absorb vitamins: Fat soluble vitamins like A, D, E, and K are extremely crucial and we require them on daily basis. These vitamins depend on fat for storage and absorption. Vitamin A helps to keep our eyes healthy, Vitamin D helps to keep our bones strong, Vitamin E neutralizes free radicals and Vitamin K assists in blood clotting. To absorb the important vitamins in the body, it is essential to consume fats.

Decrease in Cholesterol and Heart Disease: People, who consume good amounts of fatty fish, flaxseeds or flaxseed oil or any vegetarian source of omega 3, receive adequate omega-3 which helps to maintain HDL (Good Cholesterol), reduces LDL (Bad cholesterol) and lowers triglyceride levels. By reducing sugar and carbohydrate intake, triglyceride levels and the risk of heart ailments can be reduced.

Lowers High blood pressure (hypertension): Including omega-3 fatty acids like fish oil supplements, flaxseeds or flaxseed oil or any vegetarian source of omega 3 helps lower the level of blood pressure in patients who have hypertension.

Reduces the chances of Rheumatoid Arthritis and Osteoporosis: Research shows that people who do not consume any oils and fats have a higher risk of developing osteoporosis. Alternately people who consume fish oil, flaxseeds or flaxseed oil or any vegetarian source of omega 3 have shown reduced signs of rheumatoid arthritis such as joint pain and stiffness.

Weight management: Recent research has shown that a balanced diet, consumption of omega-3 fish oil, flaxseeds or flaxseed oil or any vegetarian source of omega 3 along with regular exercise can boost weight loss.

Source-ANI