Feb 12
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Choice of Healthy Fats
Fats Can be healthy? The answer is “yes”. Fats are one of three vital nutrients which are used as an energy source by our body. Each gram of fat produces at least 9 calories of energy. Fat-soluble vitamins like vitamin A, D, E, and K can be absorbed by the body only in the presence of fats. Fats act as energy reserve and allow us to withstand long hours of starvation. It is also an important component of the cell membranes.
Liver Cancer
Removing fats totally from our diet is never advisable. The choice of fats has to be made wisely. The total fat intake consists of saturated, monounsaturated and polyunsaturated fats together. Research has proved that intake of polyunsaturated fats mono and helps to reduce the levels of blood cholesterol.
Liver Cancer Choice of Healthy Fats
Difference between Saturated and UnsaturatedFats
Structurally, a saturated fat is fully saturated with hydrogen atoms and none of the carbon atoms are linked with double bonds. Saturated fats are solids at room temperature and are usually found in animal products. Some of the most prevalent sources of these fats are chemically least active dairy products, meats, pork etc. Processed foods like potato chips, pastries, ice-creams etc also show a very high concentration of saturated fats. These fats are not friendly to heart, as they increase the concentration of low density «(bad cholesterol) in the blood leading to heart diseases.
Choice of Healthy Fats
Liver Cancer
Mono-unsaturated fats, on the other hand, have one or more double bonds between carbon atoms their. Unsaturated fats are liquid at room temperature and hence are also known as oils. Fats whichhave single double bond between the carbon atoms are termed as monounsaturated fats, for example, 18-carbon acid oleic acids. Fats which have more than one double bond between their carbon atoms are known are polyunsaturated fats, for example, linoleic, linolenic and arachidonic acids. Prevalent sources of unsaturated fats are vegetable oils extracted from sunflower, safflower, soy bean, cotton seed, corn etc. Apart from these whole grain cereals, fish oil and oils extracted from nuts and olives are also rich in unsaturated fats. These fats are considered to be healthy and friendly to heart, as they increase the concentration of high density «(good cholesterol) in the blood.
Why are mono-unsaturated fats considered to be good for health?
Mono-unsaturated fats increase the levelsof high density «which prevent the accumulation of bad cholesterol on the walls of the arteries. HDL carries LDL CHOLESTEROL to the liver cancer, arthritis, obesity, asthma, depression, are also associated with the imbalance in the ratio of n-6/n-3. Although both are essential fats and have to be obtained from our diet, to search for healthiersource of omega-6 fatty acids having a considerable amount of omega-3 fatty acid is advisable.
An individual’s intake is expected to be higher in omega-3 fatty acids. This was possible in olden days when the availability of processed foods was less and people used to feed more on fresh vegetables and whole grains. Poultry animals and cattle used to graze on fresh grass and naturally available green leaves which are a rich source of omega-3 fatty acids. We used to get them naturally from animal products like meat, eggs, and milk. The modern man depends more on fast foods and almost every cereal, seed or grains of pulses are processed in many steps. At each step, the item becomes easier for food consumption but at the cost of loss of certain vital nutrients. The food processing techniquesincrease the concentration of omega-6 fatty acids in the foods. The deep fried items like chips etc are prepared using vegetable oils. Hence it is advisable to take natural foods in the raw form.
Selection Criteria for Intake of Fats:
Avoid saturated fats as far as possible
Choice of an apt polyunsaturated fat is a wise decision to be taken
Try to take foods rich in omega-3 fatty acids like whole-grains, fresh fruits and vegetables.
Non-vegetarians can supplement their diet with fish.
Try to minimize the intake of processed and fast foods.
Choice of Healthy Fats Liver Cancer