How to add fat to benefit the body?

Although fats are often blamed for weight gain and health problems, they are essential for many basic physiological functions and provide the body with the energy it needs.

Choose healthy fats from olive oil, fish oil, avocados and nuts (illustrative photo)

Fat is one of three major nutrient groups, along with carbohydrates and proteins, that play an important role in maintaining the health and development of the body.

Although fats are often blamed for weight gain and health problems, they are essential for many basic physiological functions and provide essential energy. Consumption must be carefully considered because there are many different types of fats.

Choose healthy fats, prioritizing monounsaturated and polyunsaturated sources such as olive oil, fish oil, avocados and nuts. These fats are good for the heart and support body function. Limit saturated fats such as fatty meats, butter, cheese and whole milk products.

Avoid foods containing trans fats (trans fats or trans fatty acids), which are often found in fried foods, processed foods, and some sweets. Trans fats are unhealthy and can increase the risk of heart disease. Instead, you should supplement omega-3 fatty acids from fatty fish (such as salmon, mackerel), flaxseeds, and chia seeds, which are good for heart and brain health.

You should maintain a balanced diet with the right amount of fat, avoiding consuming too much or too little, to ensure that the body receives adequate nutrition while maintaining overall health. An adult's fat needs depend on total daily calories and personal health status, with a recommended range of 20 - 35% of total daily energy. For example, with a diet of 2,000 - 2,500 calories/day, the amount of fat needed is about 44 - 78 g.

Excess fat intake causes weight gain, obesity, and increases the risk of cardiovascular disease and metabolic disorders, including hypertension, hyperglycemia, and dyslipidemia. Meanwhile, insufficient fat intake leads to the risk of vitamin A, D, E, and K deficiencies, causing problems such as impaired vision, osteoporosis, and immune deficiency, brain dysfunction, and reduced fertility.

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Source: https://baohaiduong.vn/bo-sung-chat-beo-the-nao-co-loi-cho-co-the-410412.html