Healthy fats as the basic building blocks of a healthy diet

In addition to carbohydrates and proteins, fat is the basic building block of our diet. It is involved in the maintenance of various bodily functions in the body. Adequate fat intake through food is therefore important. Unfortunately, there are many diet rules that basically prohibit the consumption of fat. It is less about the amount, but more about the type of fats consumed. A distinction is made between healthy and unhealthy fats. The following article explains what these are, how to recognize them and how much they should be consumed. There is also information about healthy fats as a dietary supplement.

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What do fats do in the body?

Fats are usually used as an energy source. With 9 kcal per gram they also have a lot to offer. Fats also regulate the hormonal balance and thus enable a balanced body balance. Organs and muscle cells are always covered with a layer of fat that offers them plenty of protection against the effects of force.

Healthy fats also allow, for example, the absorption of fat-soluble vitamins (A, D, E, K). This aspect is now known to almost everyone. So it is always recommended to add a little oil to salads and vegetable side dishes. Otherwise the vitamins would not be absorbed by the body at all.

What are healthy and unhealthy fats?

The daily supply of fat is actually quite simple. But to do something good for the body, it depends on the type of fats or fatty acids. These are the small building blocks that make up fats overall. A distinction is made between monounsaturated, polyunsaturated, trans fatty acids and saturated fatty acids. While the first two are considered healthy fats, trans fatty acids and saturated fatty acids are unhealthy fats.

Monounsaturated fatty acids

These fatty acids are easily digestible and are mainly found in rapeseed oil, olive oil or peanuts. They help the body absorb vitamins and stabilize the hormone balance. They are an indispensable part of our daily diet. They are also said to have been shown to lower cholesterol levels.

Polyunsaturated fatty acids

Polyunsaturated fatty acids are very healthy, but cannot be produced by the body itself. So he is dependent on a daily supply. The best known representatives of polyunsaturated fatty acids include omega-3 and omega-6 fatty acids. These are mainly found in fish, walnuts or flax seeds. They serve the body in every way and promote general health. Omega-3 fatty acids are also said to have anti-inflammatory effects.

Trans fatty acids and saturated fatty acids

Saturated fatty acids are produced by the body itself and do not have to be taken in through food. In large quantities, they can even harm the body. They can be found in animal foods (milk, butter, meat) or in foods with palm oil (for example chocolate). Trans fatty acids are also dangerous to health. They arise during the preparation of food (e.g. deep frying) and should be avoided in any case.

Healthy fats as a dietary supplement

Polyunsaturated fatty acids in particular must be supplied to the body through food. This is not always possible in sufficient quantities. Alternatively, there are various nutritional supplements on offer. These contain all the important healthy fats in a good ratio. In this way, the daily supply is ensured in any case.