Daily Requirements; Nutrients Part Two; Fats

Alright so here we are, day two. You ready?

If you haven't been following, I am taking part in writing Daily Requirements recommended in series. These will include;

• Daily Nutrients 
• Proteins
• Fats
• Carbohydrates 
• Vitamins and Minerals
• Exercise;
• Aerobics
• Strength Training 

 Yesterday was all about Proteins, what they are, the risks of too much or too little, food examples...
If you're interested in reading the article you can find it by clicking here.

Fats;

Today I am going to write about Fats.  Oh no! The dreaded word! But does it have to be? Let's look at the word this way. It begins with an "F", has a vowel as the second letter, and ends with a "T"; what other word has that? Fit!

Our bodies need Fat, the right kind of fat, daily. This essential Macronutrient helps our bodies do thousands of different things. including;

• Provide/Store Energy
• Help our body metabolize carbohydrates and fats
• Grow
• Immune Function
• Reproductive System
• Help Proteins send messages
• Keep us Focused and Satisfied
• Absorb Fat Soluble Vitamins such as A, D, E and K

 So what are fats? Fats are composed of two main components; acids and lipids.

Fatty Acids; 

First, we will look at Fatty Acids {If you couldn't already tell by the above bold and underlined title}.
Fatty Acids are chains of carbons that are sealed by carboxyl group {COOH} created by, nonetheless, than acids.  To create a human consumption fat, also known as triglyceride, three fatty acids and bonded together with glyerol {a simple sugar}.
Just like Proteins, there are certain kinds of fatty acids. Common Fatty Acids, which the body can produce; including Palmitic acid, Stearic acid, and Oleic acid. But then again there are the "Essential Fatty Acids" in which one needs to get from their diet. These acids are commonly known as Omegas. Widley Omega 3 such as, Alpha linolenic Acid {LNA}, Eicosapentaenoic acid {EPA}, Docosahexaenoic acid {DHA}. Also, Omega 6 like, Linoleic acid {LA}, Arachidonic acid {AA}, Gamma linolenic acid {GLA}, and Dihomogamma linolenic acid {DGLA}.

When talking about Fatty Acid genetic make up a few things should be mentioned. One being the type of fats there are; Saturated and Unsasturated.

Saturated Fats;

These are the fats that we find solid at room temperature. For example, Butter, animal fat, cheese, whole dairy products, coconut oil... Saturated fats are composed of hydrogen 

These are a chain are composed of a single bond between carbon atoms, linking together with hydrogen. Some Fatty Acids found under this category are palmitic and stearic - both products that the body can produce on it's own. Most doctors do not recommend taking in excess Saturated Fats, for many health reasons,. The two main risks are;

• Raises Cholesterol Levels
• Carried throughout your blood, ones body produces Low Density Lipoprotein, the bad cholesterol, and High Density Lipoprotein, the good stuff. When consuming too much saturated fats, LDL, a result in fatty deposits begin to collect and clog ones arteries. 
• Heart Disease
• By consuming too much Saturated fat, one puts the "Ol' Ticker" is danger. Due to a rise in cholesterol and clogging of arteries. With clogged arteries, the blood has little room to pass through and supply enough oxygen, nitrogen, protein, vitamins, minerals, and all the nutrients, throughout the body. 

 So now you're probably curious as how much Saturated fat you should consume.

It is not healthy to totally ignore this category of fat, and do keep in mind not all Saturated fats are the same. For example, Coconut Oil has not been proven to raise cholesterol levels, in fact in many studies, coconut oil is highly recommended for health!  However, still in moderation! According to Dietary Guidelines for Americans, a human being at a healthy weight should consume 07% of their calories from saturated fat. For a 2,000 calorie diet, that's about 15 grams.

• Trans Fats; 
• Trasns fats are often related to Saturated Fats.  Unlike Saturated fats, these are not created in your body, instead we find them in food such as meats, dairy products,baked goods, chips, fried food, creamers and partially hydrogenated vegetable oils.  
• These fats are created in a double bond, forming two kinds, Trans and Cis. Cis afatty acids are normal and fold themselves properly . However, trans fatty acids may look like Cis acids but form and fold unnaturally.  Also, these acids cannot be broken down by the body enzymes. When Trans Fatty Acids enter the body, organs and enzymes work to break down these chemical product, leaving to problems that may result in digesting essential fatty acids. 
• Just like Saturated Fat, trans fats are not the best. In fact their risks are about the same. Raising LDL levels while lowering HDL. Also, clogging arteries and causing risks of heart attacks, disease, fatty organs, obesity, strokes...
• When shopping, a product may be labeled "0 Trans Fat", I encourage you to read that label, and see if it says "Partially Hydrogenated Vegetable Oil" , because odds are it's in there. This is the company trying to fool their buyer by saying there's no Natural Trans Fat found in the product - do keep in mind a minimal of trans fatty acids are found in the gut of animals like cows. 

How much trans fats should we take a day? Most dietians recommend no specific amound. Try to avoid this as much as possible.

Unsaturated Fats;

These fats are our friends! In fact if you're looking to shred a few pounds and loose fat, eat theses!
Unsaturated fats are created in a double bond chain without hydrogen molecules. This includes fats, oleic acids, that are liquid at room temperature, such as olive oil. But not all Unsaturated fats are liquids, ever hear of avocados or nuts? Salmon or sunflower seeds? These all fall under the Unsaturated Fat section.

These fats are good, healthy fats. With this said they actually help lower LDL Cholesterol levels, and reduce diseases! 

Unsaturated Fats can be divided into two categories;

• Monounsaturated Fats 
• Fat found in foods like avocados, nuts such as almonds, and olive oil. This fat is enriched with Vitamin E {Read about Vitamin E in my later post this week about Minerals and Vitamins} .
• Polyunsaturated Fats

• Mostly found in plant foods and oils, this type of fat includes  the same health benefits as Monounsatured, but instead contains two {sometimes more} double bonds between carbon atoms. 
• In this catogory you will find Omegas. 
• Omega 3 -Found in fish such as salmon, trout, mackerels, sardines are the acids DHA {Docosahexanoic Acid} and EPA {Eicospentaenoic Acid}. Omega 3s are also found in vegetable oils, walnuts, flax seeds, and even dark leafy greens in the form of ALA. This powder house helps unclog arteries, prevent disease, protect your heart {in fact by consuming Omega 3s, ones heart rhythm will become more stable}, cut back on triglycerides found in saturated fats, help with diseases such as Arthritis, anti-inflammatory, and can also help with the brain function - studies have even shown that diets enriched with Omega 3s help people feel happy and also show positive effects in patients who suffer with ADHD.
• Omega 6 - Mostly found in vegetable oils{such as cornoil, soy oil, safflower and sunflower oil}, as well as some animal fats.  are omegas that our body should avoid. Omega 6 is linked with inflammation, heart disease, diabetes, obesity and arthritis. 
• Not all Omega 6 is bad. Benefits include, helping nervous system transmit impulses, brain development, and even sending hormone messages. 

  How much of each should one be taking? 

• Monounsaturated; no specific amount is recommended here, but due to a study drawn at Harvard School of Public Health, 10% - 25% of the calories in your diet should come from this fat. On a 2,000 calorie diet that about 22 to 55 grams of fat.
• Polyunsaturaed;  once again, no specific amount is recommended by 20% of your calories, or about 22 grams of fat.

Examples

Unhealthy Fats, or Fats we should avoid;

These are fats that our body stores as fat and have little to no nutritional value for those at a healthy weight, please keep in mind if you are trying to gain weight, you may need to consume these kind of fats to gain quicker, but in moderation!
Try to avoid these fats as much as possible, or at least limit your consumption. Here is a list of a few Unhealthy options;

•  High Fat Red Meat
• Whole Fat Dairy Products
• Butter
• Lard
• Fried Foods
• Candy Bars
• Fried Snacks
• Hydrogenated oils

Health Fats, foods we should incorporate in our bodies for ideal brain, nervous system, immune system, skin, hair, weight loss, functions;

• Avocados 
• Olive Oil
• Almonds
• Walnuts
• Pistachios
• Peanuts
• Coconut Oil
• Seeds
• Salmon
• Tuna
• Low-Fat Dairy Products {1-2%}

 Furthermore. In total, an average human being should consume 20%-30% of their daily calories {based on 2,000 calorie diet}, which is about 44 - 78 grams of total fat per day. Fats should be taken in moderate amounts, especially trying to eliminate Saturated and Trans fats, as well as Omega 6. When shopping be mindful of products that claim to be Trans Fat Free, and also non-fat products aren't always a better choice. In fact more processed and fillers are added to these products in replacement to fat. Show next time you're getting that "Fat Free Yogurt" maybe try 1% or 2%.

Thank you so much for reading!

For further reading on fats, I recommend these articles;

What Are Lipids?
Monounsaturated Fat Vs Polyunsaturated Fat
Nutrition and Healthy Eating
How Fat Works