What do we need fats for?
Not so long ago, they were treated with apprehension. Nutritionists advised to remove them from the diet and switch to low-fat products. Everyone associated fat in food with subcutaneous fat. But it is not.
Of course, if you eat a lot of fatty foods, it won't do you any good. But to give up fats too, you just need to control their amount.
Useful properties of fats:
- a good source of energy
- support the health of the skin, hair, and nails.
- support the functions of the heart, blood vessels and the nervous system
- help the absorption of vitamins A, E, D, K.
The optimal intake of fats per day is 1 gram per 1 kg of body weight. In case of a strict diet, you can reduce it to 0.5 grams per 1 kg, but not less.
Fats are divided into saturated and unsaturated fats. Unsaturated fats (nuts, seeds, linseed oil, olive oil, seafood, avocados, types of fatty fish, etc.) are considered useful. They should be at least 70% of your diet. However, saturated fats (meat, poultry, dairy products, coconut oil, butter, etc.) are also worth keeping in your diet, since there are many studies proving their benefit.
Most importantly, beware of trans fats (industrial fats, fast food, cakes, desserts) that are directly harmful to your body.
Eat right!
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