Meet your power house : Fats

Fat

• Gives our body energy and support cell growth
• Important for the absorption of fat-soluble vitamins like vit. A, D, E and K
• Sources of essential fatty acids which are important for the structure and function of cells
• Insulates our body to help keep us warm

Types of fats

Saturated fat

• Solid at room temperature
• Animal fats, Tropical oils (e.g. coconut, palm)
• Foods like butter, palm oil, coconut oils, cheese, red meat contains a high amount of saturated fats 
• Too much saturated fat in the diet can lead to heart disease, weight gain, and other health problems

Unsaturated fat

• Liquid at room temperature
• Unsaturated fats are of two types, monounsaturated fat & polyunsaturated fat

Monounsaturated fat

• Olive oil, Avocados, Groundnuts, Tree nuts, Canola

Polyunsaturated fat (Omega 3 & Omega 6 fatty acids)

• Fatty acids that the body needs for brain function and cell growth
• Found in both plant and animal foods, such as salmon, vegetable oils, and some nuts and seeds
• Omega-3: Sources are flaxseed oil, fish oil
• Omega-6: Sources are mostly seed oils (e.g. sunflower, safflower, soybean along with some nuts like brazil nuts )

Omega-3 fatty acids are good for your heart in several ways:

• Helps to reduce triglycerides,
• Reduce the risk of developing an irregular heartbeat (arrhythmia) 
• Slowdown the building of plaque in your arteries
• Helps in lowering blood pressure

Omega-6 fatty acids help in several ways:

• Control blood glucose level
• Reduce risk for diabetes
• Helps to lower blood pressure

*Requirement varies person to person based on age, activity, medical condition, etc

*Diet should include a healthy combination of saturated and unsaturated fats