1 gram of fat provides 9 calories of energy. As a food, an adult needs about 50 grams of fat per day.
Fat is one of the essential nutrients for the human body. Eighty percent of the brain is made up of fat. These fats help the body produce heat energy, develop the brain, produce various hormones, absorb fat-soluble vitamins (A, D, E, K) and maintain the health of the skin and other organs. Basically, fat acts as an insulator to maintain the right body temperature.
1 gram of fat provides 9 calories of energy. As a food, an adult needs about 50 grams of fat per day. Fat means are bad, unhealthy – a misconception that almost everyone. But there is also good fat. Monounsaturated and polyunsaturated fats are good for our health. Apart from that, all kinds of nutrients should be in the proper combination in a balanced diet. It is not right to omit any of them.
Monounsaturated fats play a key role in cell growth, stabilizing cholesterol levels, and reducing the risk of heart disease and stroke. Avocados, nuts, and a variety of vegetable oils (canola, olive, peanut, sesame oil) are good sources of monounsaturated fats. Polyunsaturated fats, on the other hand, are mainly found in vegetable oils (sunflower, sesame, soybean, Cornwell) and marine fish. Eating these fats lowers LDL cholesterol levels. These fats are again of two types Omega-3 and Omega-6.
Omega-3 fatty acids
Omega-3 fatty acids play an important role in reducing the risk of heart disease, depression, cancer, dementia, and arthritis. Omega-3 fatty acids are found in soybean oil, canola, walnuts, and flaxseed vegetable foods. In addition, oily fish (Rupachanda, hilsa, pangas, etc.) is an excellent source of omega-3 fatty acids.
Omega-6 fatty acids
Omega-6 fatty acids reduce the risk of heart disease by lowering the level of bad cholesterol LDL and increasing the level of good cholesterol (HDL), reduce the risk of cancer, reduce the symptoms of rheumatoid, allergies and high blood pressure. Incorporating omega-6-riched foods into your daily diet reduces your risk of developing type 2 diabetes by 35 percent. So omega-6-riched foods such as soybean and sunflower oil, Cornwell, nuts, and dairy foods should be kept every day.
However, bad fats or trans fats are harmful to the body. This fat increases the amount of bad cholesterol LDL and lowers the good cholesterol (HDL). Studies have shown that if 2% of the calories consumed per day come from trans fat, the risk of heart disease increases by about 23%. These fats are found in fatty meats, creams, butter, cheese, palm oil, coconut oil, fried and baked foods.
Fat is an essential element for the body. Therefore, it is possible to get rid of various diseases by meeting the needs of the body by consuming good fats and eliminating bad fats, without eliminating fatty foods altogether.
Author: Farjana Shabnam, Nutritionist and Diet Consultant, Laser Medical Center Limited, Gulshan