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Good Fat is an Essential Nutrient, Say Experts
Good Fat is an Essential Nutrient, Say Experts
20/07/2015 (Hindu Business Line) - Awareness to remain fit and lead a healthy life is making a lot of us banish fat from the dining table in our homes. While cutting down on fat is a healthy decision, there is also a flip side to it. Do you know that there is actually a class of fats that help prevent heart ailments and reduce cholesterol? Yes, there are good fats too. Most of the nutritionists often point out that good fats are essential for normal functioning of the body.
So what are these good and bad fats?
Saturated fats and trans-fatty acids are bad fats and their consumption should be avoided because they clog arteries, increase risk of heart ailments, hypertension and diabetes, dietary experts said.
Most common sources of saturated fat are animal products such as meat, high fat milky products, coconut and palm oil.
The good fats are mono-saturated fats (Omega-3 and Omega-6) that are very essential to our body and their main source are vegetables, seeds, fish and nuts. The thumb rule is that the healthy fats are always liquid in room temperature while bad fats are invariably solid.
“Our body manufactures most of the fats it needs directly from the diet. However, it cannot synthesize essential fatty acids on its own, like Omega-3 and Omega-6 and has to depend on outside sources for supply. These fatty acids are considered ‘essential’ because their deficiency can trigger serious physical and mental health conditions, including depression, compromised immunity and abnormal functioning of organs including liver and kidneys,” says chief nutritionist, Apollo Hospitals, Harita Shyam.
Omega-3 is polyunsaturated fatty acid (PUFA) which is considered essential nutrient for the body. It allows the body to function properly and offers substantial health benefits. “Common liquid cooking oil like sunflower and safflower oil is usually PUFA fat. They are essential fat, which means they are required but the body can’t make it. They are needed for blood clotting, muscle movement, and inflammation,” says chief nutritionist, Care Hospitals, Madhurima Sinha.
Omega-3 fatty acids are beneficial to the heart and can also reduce the chances of having a stroke or a heart failure.
“Research has shown that Omega-3 decreases risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. They are also good for a healthy brain and eyes. In fact, Omega-3 has the potential to improve blood circulation and oxygen absorption,” says Ms. Harita Shyam.
“It’s important to have fat in your diet. About 20 to 35 per cent of your calories should come from healthy fats. Good fat is an essential nutrient, important for brain development in children, vitamin absorption and healthy skin, hair and nails, among other things,” says Dr. Radhika Reddy, chief nutritionist, KIMS.
So what are these good and bad fats?
Saturated fats and trans-fatty acids are bad fats and their consumption should be avoided because they clog arteries, increase risk of heart ailments, hypertension and diabetes, dietary experts said.
Most common sources of saturated fat are animal products such as meat, high fat milky products, coconut and palm oil.
The good fats are mono-saturated fats (Omega-3 and Omega-6) that are very essential to our body and their main source are vegetables, seeds, fish and nuts. The thumb rule is that the healthy fats are always liquid in room temperature while bad fats are invariably solid.
“Our body manufactures most of the fats it needs directly from the diet. However, it cannot synthesize essential fatty acids on its own, like Omega-3 and Omega-6 and has to depend on outside sources for supply. These fatty acids are considered ‘essential’ because their deficiency can trigger serious physical and mental health conditions, including depression, compromised immunity and abnormal functioning of organs including liver and kidneys,” says chief nutritionist, Apollo Hospitals, Harita Shyam.
Omega-3 is polyunsaturated fatty acid (PUFA) which is considered essential nutrient for the body. It allows the body to function properly and offers substantial health benefits. “Common liquid cooking oil like sunflower and safflower oil is usually PUFA fat. They are essential fat, which means they are required but the body can’t make it. They are needed for blood clotting, muscle movement, and inflammation,” says chief nutritionist, Care Hospitals, Madhurima Sinha.
Omega-3 fatty acids are beneficial to the heart and can also reduce the chances of having a stroke or a heart failure.
“Research has shown that Omega-3 decreases risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. They are also good for a healthy brain and eyes. In fact, Omega-3 has the potential to improve blood circulation and oxygen absorption,” says Ms. Harita Shyam.
“It’s important to have fat in your diet. About 20 to 35 per cent of your calories should come from healthy fats. Good fat is an essential nutrient, important for brain development in children, vitamin absorption and healthy skin, hair and nails, among other things,” says Dr. Radhika Reddy, chief nutritionist, KIMS.