Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA, 20% - 35% of calories should come from fat. We need this amount of fat for:
Body to use vitamins: Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body.Brain development: Fat provides the structural components not only of cell membranes in the brain, but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster.
Energy: Gram for gram, fats is the most efficient source of food energy. Each gram of fat provides nine calories of energy for the body, compared with four calories per gram each of carbohydrates and proteins.
Healthier skin: One of the more obvious signs of fatty acid deficiency is dry, flaky skin. In addition to giving skin its rounded appeal, the layer of fat just beneath the skin acts as the body's own insulation to help regulate body temperature.
Healthy cells: Fats are a vital part of the membrane that surrounds each cell of the body. Without a healthy cell membrane, the rest of the cells can't function.Making hormones: Fats are structural components of some of the most important substances in the body, including hormones that regulate many of the body's functions. Fats regulate the production of sex hormones, which explains why some teenage girls who are too lean experience delayed pubertal development.
Pleasure: Besides being a nutritious energy source, fat adds to the appealing taste, texture and appearance of food. Fats carry flavor.
Protective cushion for our organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.
Body to use vitamins: Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body.Brain development: Fat provides the structural components not only of cell membranes in the brain, but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster.
Energy: Gram for gram, fats is the most efficient source of food energy. Each gram of fat provides nine calories of energy for the body, compared with four calories per gram each of carbohydrates and proteins.
Healthier skin: One of the more obvious signs of fatty acid deficiency is dry, flaky skin. In addition to giving skin its rounded appeal, the layer of fat just beneath the skin acts as the body's own insulation to help regulate body temperature.
Healthy cells: Fats are a vital part of the membrane that surrounds each cell of the body. Without a healthy cell membrane, the rest of the cells can't function.Making hormones: Fats are structural components of some of the most important substances in the body, including hormones that regulate many of the body's functions. Fats regulate the production of sex hormones, which explains why some teenage girls who are too lean experience delayed pubertal development.
Pleasure: Besides being a nutritious energy source, fat adds to the appealing taste, texture and appearance of food. Fats carry flavor.
Protective cushion for our organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.
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