Is there any health benefits of dietary fat in the body? In this post, you’re about to discover the surprising role of dietary fat in your body, and why you need It for optimal health.
Many people believe that the lower the fat content in the body, the better it is for optimal growth and development. That’s true, but only to a certain extent.
Having a fat content of at least 20% body weight is recommended, especially for females. Having said that, dietary fat plays a huge role in our body just like proteins, carbs, and vitamins. Let’s have a look at them.
Role of dietary fat in the body
1. Provide a cushioning effect
All our internal organs like the stomach, intestine, and liver have a layer of fat on them that gives the desired cushioning effect. It works as a shock absorber and protects them from harm within.
Buttocks, mammary glands in females, and thighs are purely made up of fat. In the absence of it, your body’s overall health may face a considerable dip.
2. Fat-soluble vitamins
Vitamins A, D, E, and K are fat-soluble vitamins. In other words, they can only be absorbed and assimilated by the fat in your body, unlike vitamins B and C which are water-soluble.
These fat vitamins are crucial for good health. Vitamin A enhances vision, vitamin D helps in calcium absorption, vitamin E improves immunity, and Vitamin K aids in blood clotting and coagulation during injury.
3. Insulation and temperature regulation
Fat is extremely important when it comes to shielding your body from the external temperature difference. Your body has a layer of subcutaneous fat under your skin, the major role of which is to regulate body temperature.
This layer of fat, scientifically known as adipose tissue, is present in even the skinniest of people, but may not be very apparent.
This is one reason why thin people tend to feel the chill more often and faster than the ones on the heavier side. But as you gain more weight, this fat layer starts to show up, thereby making you appear ‘fat.’
4. Cholesterol stabilizing
When you consume the ‘good’ fat, it functions quite effectively in combating the excess amount of cholesterol in your system.
Now, cholesterol isn’t completely meant to be eliminated since your body does require it within specific limits.
However, an increased amount of cholesterol in your blood would mean clogged arteries and cardiovascular disorders.
So, when you increase your unsaturated dietary fat intake, your cholesterol levels are kept under control, thereby maintaining and promoting your good health.
Sources of dietary fat
We cannot discuss the role of dietary fat in the body without outlining the two major sources of good fats.
1. Plant sources
- Dried fruits like pistachios, almonds, nuts, cashew nuts, and walnuts
- All nut butter and oils
- Olives, olive oil, flaxseeds, and flaxseed oil
- Butter, dark chocolate, cheese, and yoghurt
- Avocados, coconut, and coconut oil
- Tofu, sunflower seeds, and chia seeds
- Canola oil
2. Animal Sources
- Whole eggs and fatty fish
- Salmon fish which contains high levels of omega 3, and tuna
- Beef and poultry
- Heavy cream and milk
- Duck and Bacon
Summing it up:
Dietary fat can be stored in your body. However, excess storage of fat can lead to obesity. This doesn’t mean you need to cut down on your fat intake, rather make amends to increase the usage of this fat via exercise.
Now that you’ve learned the role of dietary fat in your body, it’s left for you to consume fat in desired quantities, from healthy foods and not junk. Taking these measures will only ensure that your dietary fat serves your body well and in the right way!
Reference links:
https://www.eufic.org/en/whats-in-food/article/facts-on-fats-dietary-fats-and-health
https://www.sharecare.com/health/fats-nutrients-diet/role-dietary-fat-play-human
https://healthyeating.sfgate.com/three-functions-fat-body-3402.html
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