Fat is more important than you think!

In the pursuit of health and body shape, fat is often regarded as the "public enemy". In the gym, people sweat profusely just to "lose fat"; on the dining table, low-fat foods are popular, as if fat is a stumbling block on the road to health. However, is fat really that scary? Today, let's unveil the mystery of fat and see why it is more important than you think!

1. The “True Face” of Fat: More Than Just Energy Reserve

Fat, scientifically known as lipids, is one of the essential nutrients for the human body. It is divided into two categories: one is storage fat, which is the "fat" we are familiar with, and its main function is to store energy; the other is structural fat, which is widely present in cell membranes, nerve tissues and hormones, and is the key to maintaining normal physiological functions of the body.

Fat has a high "energy density", providing 9 kcal of energy per gram, which is more than twice that of carbohydrates and proteins. This high energy property makes fat a "super gas station" for the human body. When food is scarce, fat reserves can help us get through the difficult times.

2. The “Hidden Superpowers” ​​of Fat

1. Protect your body

Fat is not just "fat", it plays the role of "shield" in the body. Visceral fat can protect internal organs, such as the heart and liver, from collisions and impacts from the outside world. Imagine that without the cushioning of fat, a small bump could cause injury to the internal organs.

2. Maintaining body temperature

The fat layer is like a natural "thermal underwear" that helps us resist the cold. In a cold environment, fat can reduce the loss of body heat and keep us warm. This is why people living in extremely cold areas usually have a thicker fat layer.

3. Synthetic hormones

Fat is an important raw material for synthesizing hormones. For example, the synthesis of sex hormones such as estrogen and testosterone cannot be separated from fat. These hormones play a vital role in the reproductive system, bone health and mood regulation. If fat intake is insufficient, hormone levels will be unbalanced, which may cause a series of health problems, such as irregular menstruation and osteoporosis.

4. Absorption of nutrients

Fat can also help us absorb some fat-soluble vitamins, such as vitamins A, D, E, and K. These vitamins play an indispensable role in vision, bone health, immunity, etc. Without fat, these vitamins cannot be effectively absorbed by the body, leading to malnutrition.

3. Fat’s “family members”: Not all are “bad guys”

There are three main types of fat: saturated fat, unsaturated fat, and trans fat.

1. Saturated fat

Saturated fat is mainly found in animal fat and some vegetable oils (such as coconut oil and palm oil). In the past, saturated fat was "demonized" and considered to be the culprit of cardiovascular disease. However, the latest research shows that saturated fat is not that terrible. Moderate intake of saturated fat has no obvious harm to health.

2. Unsaturated fats

Unsaturated fats are the "good kids" in the fat family, mainly found in foods such as olive oil, fish oil, and nuts. They are very beneficial to cardiovascular health, can lower cholesterol levels, and reduce the risk of atherosclerosis. In particular, omega-3 fatty acids play an irreplaceable role in brain development and cardiovascular health.

3. Trans fats

Trans fat is the real "bad guy". It is mainly found in some processed foods, such as margarine, fried chicken, potato chips, etc. Trans fat increases the risk of chronic diseases such as cardiovascular disease and diabetes, and also interferes with fat metabolism. Therefore, when choosing food, we must carefully check the ingredient list and try to avoid trans fat.

4. The “correct way to open” fat

Although fat is important, it should not be consumed without restraint. Generally speaking, fat intake should account for 20% to 30% of total calories. Among them, saturated fat intake should be controlled below 10% of total calories, and unsaturated fat should be consumed as much as possible.

In our daily diet, we can choose some healthy sources of fat, such as olive oil, fish oil, nuts, avocados, etc. At the same time, we can reduce the intake of processed foods and avoid the harm of trans fats.

5. The “truth” about fat: Don’t misunderstand it anymore

Fat is not the "natural enemy" of health and body shape, but our body's "good friend". It plays an important role in maintaining normal physiological functions of the body and protecting health. We cannot blindly "reduce fat", but should learn to correctly understand fat and consume fat reasonably.

Next time you see fat, don’t think of it as an “enemy” anymore, but thank it for its silent contribution to our health. Remember, fat is more important than you think!

Let us re-understand fat and embrace a healthy lifestyle!