What is good and bad fat:
Fats are both good and bad, so the difference between the two is very important to understand the difference and then you have to decide whether you want to consume it or not. There are four types of fats. Monounsaturated fats (MUFA) and polyunsaturated fats (PUFA) are classified as good fats, while trans fats and saturated fats (SAFA) are classified as bad fats. It is believed that MUFA reduces bad cholesterol in the body and helps in maintaining good cholesterol. PUFA also helps in reducing bad cholesterol, but intake of it in very high amounts also reduces the amount of good cholesterol. On the other hand, a high amount of saturated fats helps to increase the level of LDL cholesterol. Additionally, trans fats that are formed during the process of hydrogenation increase LDL levels, increasing the risk of heart-related diseases. MUFA-rich foods such as olive, canola, peanut oil, and PUFA-containing foods such as corn, sunflower, soybean, and sunflower oil should be included in their diet as they are beneficial fats and reduce the risk of heart disease.
Benefits of fat:
Provides energy: Most people believe that carbohydrates are the only way to provide energy for our body Is. One gram of carbohydrate provides four calories of energy, while one gram of fat provides nine calories, which is almost double that. It is advised that we should get 20-30% of the total energy in a 1,800 calorie diet from oil and fat. Oil and fat, which are not immediately used as energy, are stored in cells and subsequently obtained when the body needs additional energy.
Aids in absorption of vitamins: Fat-soluble vitamins such as vitamins A, D, E, and K are extremely important and we need it daily. These vitamins depend on fat for storage and absorption. Vitamin A helps to keep our eyes healthy, Vitamin D helps to keep our bones strong, Vitamin E neutralizes free radicals and Vitamin K helps in blood clotting. Fat is very important for the body to absorb vitamins.
Help to increase body immunity: Oils and fats are important in our body to Protect organs from damage. Especially saturated fatty acids are very effective in boosting the body’s immunity power as well as they have antifungal, antibacterial, and anti-inflammatory capabilities which are very important for good health.
Retains skin and eye moisture: Saturated fatty acids also help improve body lubrication. Lack of omega-3 and omega-6 fatty acids in the body causes the skin and eyes to dry up. Therefore, to control the amount of moisture in the body, the intake of these fats is very important. Diet should include things that contain adequate amounts of omega-3 and omega 6 fatty acids.
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Balances hormone levels in the blood: > The right amount and quality of fat is necessary for the body because fat also helps in making hormones of our body. Oils and fats are structural components of some of the most important substances in our body, including prostaglandins and hormones that regulate many functions of the body. Essential fatty acids make the fat burning process easier and help increase the metabolism rate. It is also helpful in controlling blood sugar levels in patients with diabetes.
Helping the brain function correctly: Osteoporosis check And saturated fatty acids have been found to be extremely effective in helping the brain function properly. Our brain is made up of cholesterol and essential fatty acids, any deficiency of essential fatty acids can reduce brain activity which helps the brain to perform all kinds of conscious and subconscious functions. Not only this, oil or fat is considered to be the best source of energy for brain cells.
Reduces cholesterol and the risk of heart disease: People who consume omega 3-rich things such as fish, flaxseeds, or flaxseed oil increase the amount of good cholesterol in their body. Triglyceride levels and the risk of heart diseases can be easily reduced by reducing the intake of sugar and carbohydrates. HDL cholesterol-containing saturated fats such as egg fats and coconut oil reduce the risk of heart diseases and regulate the level of insulin in the blood due to its antioxidant properties. Apart from this, the blood pressure of hypertension patients is also controlled by their use.
There is less chance of osteoporosis: Research confirms this It has been reported that people who reduce their intake of healthy oil and fats are more likely to develop osteoporosis. However, people who consumed high amounts of fish oil, flaxseed, or omega-3 in their diet were relieved from joint pain and stiffness problems.
Improving Fertility: Fertility is a major concern for both men and women and in both the reproductive hormones are made up of essential fats. Lack of essential fats causes irregular menstruation and menopause in women and changes in male hormones in men, which adversely affect the reproductive capacity of both men and women.
Helpful in losing weight: Recent research has found that the use of omega-3 fish oil, flaxseed oil, or any vegetarian source of omega-3 along with a balanced diet helps in weight loss. It is clear that oils and fats help in controlling the metabolic rate of the body. Emphasis should be placed on the quality of fat rather than the quantity of food to be included in the food.
The most important factor is that we should be aware of our eating habits and It is also important to know how it affects our body. Excessive intake of oils, fats, carbohydrates, or proteins is harmful to you, so consume fats in limited quantities.