What Are Fats?
Fats are one of the three essential macronutrients, alongside carbohydrates and protein. They provide the body with a concentrated source of energy, help absorb certain vitamins, and support vital functions like hormone production and cell growth.
👉 While fats were once seen as “bad,” the truth is: your body needs healthy fats to survive and thrive.
Why Do We Need Fats?
- ⚡ Long-lasting energy → fats store and release energy when your body needs it
- 💊 Vitamin absorption → essential for vitamins A, D, E, and K
- 🧠 Brain health → fats protect your nerves and help memory & mood
- ❤️ Hormone balance → key for making hormones like estrogen and testosterone
- 🛡️ Cell structure → every cell membrane in your body is partly made of fat
Types of Fats
- Healthy (Unsaturated) Fats 🥑
- Found in: olive oil, avocado, nuts, seeds, fatty fish
- Benefits: heart health, brain function, reduced inflammation
- Saturated Fats 🧈
- Found in: butter, cheese, red meat, coconut oil
- Safe in small amounts but too much may raise cholesterol
- Trans Fats ❌
- Found in: fried foods, margarine, processed snacks
- Not healthy → raise “bad” cholesterol and increase heart risk
How Much Fat Do You Need?
- Fats should make up 20–35% of total daily calories (U.S. Dietary Guidelines).
- For a 2,000-calorie diet → about 44–77 grams per day.
- Focus on unsaturated fats and limit trans fats.
Where to Get Healthy Fats
- 🐟 Fatty Fish: salmon, tuna, sardines
- 🥑 Plant Oils: olive, avocado, flaxseed oil
- 🥜 Nuts & Seeds: almonds, walnuts, chia, sunflower seeds
- 🥥 Other Sources: avocados, olives, coconuts
Signs You May Lack Fats
- Dry skin and hair
- Hormonal imbalances
- Low energy or mood swings
- Poor absorption of vitamins A, D, E, and K
Fun Fact 🌟
Did you know your brain is about 60% fat? That’s why eating the right fats is crucial for memory, focus, and mood!