what is fat and its function

 “Fat is a type of nutrition that is important for the human body. Some of the functions of fat, namely being a source of energy and helping the absorption of fat-soluble vitamins.

Thedoctormedical, united states - Fat or lipids have an important role in the body. Cells and tissues need it, as do proteins and carbohydrates. It consists of fatty acids and glycerol. 
Fatty acids are the basic units of lipids , while glycerol acts as a "skeleton" to hold fatty acids together. However, keep in mind that fat consumption needs to be balanced and of good quality. 
Saturated fat and trans fat should be limited. Meanwhile, more unsaturated fats, such as monounsaturated fats and polyunsaturated fats, should be consumed more. 

What Is Meant by Fat?

Lipids are one type of macro-nutrient that is important for the human body. Chemically, lipids are composed of molecules called fatty acids. It can be found in both animal and plant foods, and has a high energy density.

Fatty acids, which are the main components of lipids , have structures consisting of carbon chains bonded to hydrogen atoms. The length of the carbon chain and the degree of saturation distinguish one type of lipid from another.

Animal fats, such as those found in meat, milk, and dairy products, usually contain saturated fatty acids. Meanwhile, vegetable fats, such as olive oil, avocados, and nuts, tend to contain more unsaturated fatty acids.

Lipids have more than twice the amount of energy per gram compared to carbohydrates and proteins. Although important as a source of energy, excessive consumption can lead to accumulation of lipids in the body and increase the risk of heart disease , obesity and other metabolic disorders.

However, it is important to note that not all lipids have the same function. In the right amounts and chosen wisely, it can be an important part of a healthy diet, and contribute to overall health.

What are the Types of Fat?

Here are some types of fat that are commonly found along with a full explanation:

1. Saturated fat

Saturated fats usually come from animal sources such as red meat, high-fat dairy products, butter, and fat in the skin of poultry.

Saturated fats are generally solid at room temperature. Excessive consumption can increase the risk of heart disease and increase bad cholesterol (LDL) levels in the blood.

2. Monounsaturated fats

Monounsaturated fats are mostly found in olive oil, avocados and nuts like almonds and walnuts.

This nutrient has beneficial effects on heart health by increasing levels of good cholesterol (HDL) and lowering the risk of coronary heart disease.

3. Polyunsaturated fats

Polyunsaturated fats consist of two main groups, namely omega-3 and omega-6 fatty acids. Omega-3 fatty acids are abundant in fatty fish (such as salmon, sardines and tuna), flaxseeds and chia seeds.

Meanwhile, omega-6 fatty acids are found in sunflower seed oil, corn oil, and soybean oil. Both ingredients are important for the health of the body, but it is necessary to pay attention to the proportion and balance of consumption.

4. Trans fats

Trans fats are formed through the hydrogenation of vegetable oils and are found in processed foods, fast food, margarine and products that use hydrogenated fats.

This type of pleating can increase the risk of heart disease by increasing bad cholesterol (LDL) levels and decreasing good cholesterol (HDL) levels. Therefore, it is better to avoid its consumption as much as possible.

5. Hydrogenated fats

Hydrogenated fats are fats that have completely hydrogenated and are used in products such as hard margarines and solid vegetable fats.

Consumption of hydrogenated fats can increase the risk of heart disease, increase bad cholesterol (LDL) levels, and lower good cholesterol (HDL) levels. Therefore, it is better to limit consumption of hydrogenated fats.

Various Functions of Fat for the Body
Some of the functions of fat for the body, among others:

1. Source of energy

The first function of fat is an efficient source of energy. When ingested, these nutrients are broken down into fatty acids which are then used by the body as fuel to produce energy.

One gram of fat contains more energy than one gram of carbohydrates or protein.

2. Energy storage

Fat also acts as an energy reserve in the body. Energy that is not currently used is stored in adipose tissue as body fat. Body fat can be used when the body needs additional energy, for example during fasting or high-intensity exercise.

3. Protection of organs

Another function of fat, which is to help protect the organs in the body by acting as a buffer layer. Lipids located around vital organs, such as the heart, kidneys and liver, help protect these organs from physical impact or trauma.

4. Thermal insulation

Lipids serve as a layer of thermal insulation that helps maintain body temperature. The layer of fat under the skin helps prevent loss of body heat and maintains a stable body temperature.

5. Absorption of vitamins

The next function of fat is to absorb several vitamins, such as vitamins A, D, E, and K, requiring fat to be properly absorbed by the body. These nutrients help the absorption and transportation of these vitamins throughout the body.

6. Formation of body cells

Lipids also play a role in the formation of cell membranes, which are important components of every cell in the body. It works by helping to maintain the rigidity and strength of cell membranes, and plays a role in important cellular functions.

7. Forming nerve cell membranes

Forming and maintaining the integrity of nerve cell membranes is the next function of fat. It is important for optimal nerve function and communication between nerve cells.

8. Hormone production

Some hormones, such as the sex hormones (estrogen and progesterone) and the hormone cortisol, are produced from fat. These hormones have an important role in the regulation of body functions.

9. Supports the reproductive system

The last function of fat is to support the reproductive system. These nutrients are sufficient to help regulate reproductive hormones and can affect fertility and fetal development.

What Foods Contain Fat?

There are several types of foods that contain lipids that are healthy and safe for consumption. Some of these types of snacks include:

Here are five foods that contain fat along with a full explanation:

1. Avocado

Avocados contain monounsaturated fats which are good for heart health. This type of lipid can help increase good cholesterol (HDL) levels and lower bad cholesterol (LDL) levels. In addition, avocados also contain fiber and various important nutrients such as vitamin C, vitamin E, and potassium.

2. Salmon

Salmon is a fatty fish rich in omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These omega-3 fatty acids have anti-inflammatory effects and can help maintain heart health, reduce the risk of cardiovascular disease, and improve brain and nervous system function.

3. Nuts

Nuts such as almonds, walnuts, peanuts and cashews contain healthy lipids , especially monounsaturated and polyunsaturated fats.

The healthy lipids in nuts can help maintain heart health, reduce inflammation, and increase the absorption of important nutrients like vitamin E and magnesium.

4. Olive oil

Olive oil is an important source of monounsaturated fat in the Mediterranean diet. Olive oil contains bioactive compounds that have anti-inflammatory and antioxidant effects.

Consuming olive oil regularly is associated with a reduced risk of several chronic diseases. For example, heart disease, obesity, and disorders of the brain in the future.

5. Eggs

Eggs contain healthy lipids , especially in the yolk. Although the yolk contains cholesterol, the lipids in eggs are mostly unsaturated fat.

Eggs are also a source of high-quality protein and contain a variety of important vitamins and minerals. Some of these include vitamin B12, vitamin D, selenium, and iron.