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fats
The correct handling of fats and oils is quite important because it´s the nutrient with the highest energy density. One gram of fat contains 9,1 kcal. The human body needs fat, so don´t be afraid of it. About 30% of our daily calories should come from fat.
functions
Essential vitamins A, D, E and K are fat-soluble only. The body needs fat to have them digested and absorbed.
Fats also provide us with essential fatty acids like linoleic acid.
Furhtermore the bodyfat protects our organs and structures against shock or even against deseases, because the body can move any harmfull substancies from the blood stream into the fat tissues to have them neutralized there.
Skin and hair maintenance depends on a regular fat supply.
Fat is a taste carrier and amplifier.
And finally fat stores and provides the body with energy.
classification
Fats are basically composed of glycerol and fatty acids, wich themselves are made of carbon, hydrogen and oxygen. It is water insoluble. Like proteins, fats can either come from animals or plants.
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animal fats |
vegetable fats |
composition |
- low percentage of unsaturated fatty acids
- mainly saturated fat
- contain cholesterol |
- high percentage of unsaturated fatty acids
- almost no saturated fat
- contain no cholesterol |
extraction |
- from slaughter cattle, poultry, fish and milk |
- mainly from seeds and nuts |
examples |
- milk and dairy products
- meat, fish, sausage |
- nuts and seeds
- oils
- margarine
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fat requirement
About 70-80 gram of fat per day is recommended for most people. That´s about 20 gram per principal meal and another 10 gram with each snack. Today basically noone suffers from an undersupply of fat, most people in the western civilisation eat way too much of it. In average we consume about 135 gram of fat per day, often with large amounts of saturated fatty acids from animals.
fatty acids
Fat isn´t just fat. There are three major qualities of fatty acids.
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saturated |
simple unsaturated |
unsaturated |
sources |
butter
coconut oil |
olive oil
margarine |
fish oils
linseed oil
soy bean oil
corn oil |
examples |
butyric acid
caprylic acid
palmitic acid |
oleic acid |
linolenic acid
arachidonic acid
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attributes |
|
examples |
examples |
- |
examples |
examples |
examples |
consumption reference
1/3rd rule:
A general recommendation is to take 1/3 saturated, 1/3 simple unsaturated and 1/3 unsaturated fatty acids. Since saturated fatty acids can be found in any meat and milk product, put your attention on the latter two.
omega3 - omega6 - relation:
The relation between omega-6 and omega-3 fatty acids has to be about 5:1 or lower. Unfortunately todays nutrition includes too much linoleic acid, wich is omega-6. That´s why the relation went up to 10:1 or even 20:1 and higher, causing many deseases such as asthma, neurodermatitis, cardiac arrhythmia to mention a few.
To get this relation in balance have food containing lots of omega- fatty acids like fish or certain oils.
fish |
omega-3 fatty acid
per 100 gram |
herring
tuna
salmon
mackerel
eel
trout |
2040 mg
1380 mg
750 mg
630 mg
260 mg
140 mg |
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oil |
omega-3 fatty acid
in percent |
linseed oil
hampseed oil
rapseed oil
walnut oil
soy bean oil
wheat germ oil |
58%
20%
7%
6%
5%
5% |
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The following tables show the relation of omega6 to omega3 fatty acids for the most popular oils. Remember, 5:1 or below is receommended, anything above is bad for your health.
oil |
omega6 - omega3 relation |
linseed oil
rapseed oil
hampseed oil
walnut oil
soy bean oil |
1 : 4
2 : 1
3 : 1
4 : 1
7 : 1 |
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oil |
omega6 - omega3 relation |
safflower oil
sunflower oil
margarine
corn oil |
153 : 1
120 : 1
63 : 1
54 : 1 |
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cholesterol
coming soon....
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