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Body Fats
I think most of us now know that not all fats are bad for us, in fact we depend on some of them for healthy living. But how many of us realise the extent of their function in our daily living. Fat is digested through many different stages from once it has entered the mouth to its final absorption into fat cells, the muscle's and the liver.
There are a number of different types of fats, such as:
- Saturated fats, which are found in whole fat dairy products, egg yolks, coconut oil and meat for example. Saturated fats contribute the most towards heart disease.
- Monounsaturated fats, found in peanuts, olives, avocados and cashew nuts are the good fats and better again are..
- Polyunsaturated fats which are found in fish, corn, safflower, soybean, sunflower and cod liver oils.
There are also 3 types of fat proteins:
- High density lipoproteins (HDL) are the largest and break cholesterol away from the artery wall. Exercise increases the quantities found in the bloodstream. These are the good ones.
- Low density lipoproteins (LDL) cling to cholesterol which is not good and..
- Very low density lipoproteins (VLDL) also cling to cholesterol.
Then there are 2 types of fatty acids:
- Linoleic acid found in omega-6 oils and
- Alpha linoleic acid found in omega-3 oils.
- For optimum benefit, intake of omega-6 fatty acids should not outweigh the intake of omega-3 fatty acids.
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But,
Did You Know...
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- Fats help prevent liver disease by protecting liver cells from the effects of alcohol.
- Fats stop hunger pains by providing the feeling of being full up (satiety), without them we would need to eat more, taking in more calories.
- Essential fatty acids play an important role in the process of healing wounds and infections. They are also proven to help reduce the symptoms of PMS and menopause, especially gamma-linoleic acid which is found in evening primrose oil.
- Essential fatty acids are also important in maintaining brain function and vital to brain development in infants.
- As we age, essential fatty acids can help protect against the onset of arthritis and joint pain. They also help to lower the risk of having a stroke through reducing the 'stickiness' of the blood. Polyunsaturated fats provide the flexibility necessary to allow blood vessels absorb the pressure of every heartbeat. Without it the arteries would harden.
- Fats regulate important functions in the body such as nerve transmission, heart function and fluid balance through the conversion into the hormone called prostaglandin.
- Omega-3 fatty acids - EFA, predominately found in fish and nuts, help protect against cataracts and diseases of the retina. In fact one EFA makes up to 60% of the structure of the light receptors of the eye. Fat is also vital for the absorption of Vitamin A necessary for health eyes. Omega-3 and Omega-6 can also help prevent cracked or unhealthy nails.
- Fats provide a protective cushion layer around the body's vital organs, and are required for waterproofing the skin's surface.
- The layer of fat just under the skin protects against temperature extremes, and also generates heat.
- Fats are needed for the absorption and mobilisation of fat-soluble vitamins which cannot be used by the body if the fat is not included in the diet. These include Vitamin D - which is needed to absorb calcium. Vitamin K - which is required for blood clotting, and Vitamin E - which is a vital antioxidant for the immune system.
- Fats, Proteins and Carbohydrates are the three main components of the diet, and of the three, fats are the most efficient, generating almost twice as much energy per gram than the other two. They also constitute the body's greatest source of stored energy. Rigorous physical exercise requires energy which is provided by the breakdown of the body's fat reserves.
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Where the risk lies, is when we consume too many fats into the body as fats also contribute to the making of cholesterol. Over time cholesterol forms a plague on the insides of arteries causing them to narrow, and in severe cases causing them to block. An over consumption can also lead to disruption of the circulatory and digestive systems. We can afford to take in up to about 30% of our diet in fats, so long as we are active and do not suffer from any medical condition. With this in mind it is advisable to replace saturated fats with unsaturated fats where possible. The effects of high fat diets can be felt in the bloodstream for up to 60 hours after eating.
So the bottom line is...
Don't starve your body of fats, they are vital.
Yet be mindful of your intake
Ensuring that you are using up what you are taking in.
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