Fats (e.g. nuts, eggs, avocado, seeds, coconut oil), are hugely important for the human body, without them the body can’t function. They maintain healthy cell membranes, neuron function, absorption of fat-soluble vitamins and the production of hormones.
Dietary fat is an essential part of any diet, it facilitates the absorption of fat soluble vitamins, provides essential fatty acids that cannot be synthesized in the body, as well as providing the highest gram for gram contribution of energy out of the three macronutrients.
Some great sources of healthy fats you should be including are; avocado, nut butters, oily fish, nuts and seeds.
1 gram of Fat roughly contains nine Calories.
Recommended Fat intake is 0.9-1.1g per kg depending on the individual’s lifestyle and goals.
The terms "oil", "fat", and "lipid" are often confused. "Oil" normally refers to a fat with short or unsaturated fatty acid chains that is liquid at room temperature, while "fat" may specifically refer to fats that are solids at room temperature. "Lipid" is the general term, as a lipid is not necessarily a triglyceride. Fats, like other lipids, are generally hydrophobic, and are soluble in organic solvents and insoluble in water.
Fat is an important foodstuff for many forms of life, and fats serve both structural and metabolic functions. They are necessary part of the diet of most heterotrophs (including humans). Some fatty acids that are set free by the digestion of fats are called essential because they cannot be synthesized in the body from simpler constituents. There are two essential fatty acids (EFAs) in human nutrition: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid). Other lipids needed by the body can be synthesized from these and other fats. Fats and other lipids are broken down in the body by enzymes called lipases produced in the pancreas.
Fats and oils are categorized according to the number and bonding of the carbon atoms in the aliphatic chain. Fats that are saturated fats have no double bonds between the carbons in the chain. Unsaturated fats have one or more double bonded carbons in the chain. The nomenclature is based on the non-acid (non-carbonyl) end of the chain. This end is called the omega end or the n-end. Thus alpha-linolenic acid is called an omega-3 fatty acid because the 3rd carbon from that end is the first double bonded carbon in the chain counting from that end.
Some oils and fats have multiple double bonds and are therefore called polyunsaturated fats. Unsaturated fats can be further divided into cis fats, which are the most common in nature, and trans fats, which are rare in nature.
Unsaturated fats can be altered by reaction with hydrogen effected by a catalyst. This action, called hydrogenation, tends to break all the double bonds and makes a fully saturated fat.
To make vegetable shortening, then, liquid cis-unsaturated fats such as vegetable oils are hydrogenated to produce saturated fats, which have more desirable physical properties e.g., they melt at a desirable temperature (30–40 °C), and store well, whereas polyunsaturated oils go rancid when they react with oxygen in the air.
However, trans fats are generated during hydrogenation as contaminants created by an unwanted side reaction on the catalyst during partial hydrogenation. Consumption of such trans fats has shown to increase the risk of coronary heart disease.
Saturated fats can stack themselves in a closely packed arrangement, so they can solidify easily and are typically solid at room temperature. For example, animal fats tallow andl ard are high in saturated fatty acid content and are solids. Olive and linseed oils on the other hand are unsaturated and liquid.
Fats serve both as energy sources for the body, and as stores for energy in excess of what the body needs immediately. Each gram of fat when burned or metabolized releases about 9 food calories (37 kJ = 8.8 kcal).