Fat - Harmful Factor or Beneficial? Let's Check!

The recommended daily intake of fatty acids should provide 20-35% of energy needs. However, it depends on many factors such as gender, age, physiological status and physical activity. Monounsaturated fatty acid (MUFA) is produced by the human body and is widely available in food. Oleic acid belonging to this group can be used for the prevention of atherosclerosis and cardiovascular diseases if we substitute for saturated fats in the diet. It is also recommended that saturated fatty acids be included in the daily diet, which are a source of essential unsaturated fatty acids. The most well-known unsaturated fatty acids are omega-3 and omega-6 fatty acids. Unfortunately, the consumption of these acids in Poland and Europe is still too low. The human body does not produce them on its own, and some of them are essential for the normal functioning of the body, as they are responsible for many processes and influence their proper course. Unsaturated fatty acids contribute to the increase in HDL cholesterol and the reduction of LDL cholesterol, thus protecting the arteries and veins from atherosclerosis and other cardiovascular diseases. Unsaturated fatty acids are also involved in the absorption and transport of vitamins A, E and K, responsible for the condition of the skin, hair and nails. Vitamin E, for example, protects against oxidative stress, which affects the aging process of the skin. Vitamin K helps maintain healthy bones. It is also important to note that unsaturated fatty acids are an important component of the child's diet, affecting their proper growth and development, supporting the normal functioning of the brain and vision. The WHO recommends that fats should make up to 35-40% of the daily energy needs. In food products, we can also find saturated fatty acids. According to the recommendations, healthy people should significantly limit the intake of these fats for the prevention of cardiovascular diseases, provided that the diet has an adequate nutritional value. The current norms recommend that the maximum intake of saturated fatty acids should not exceed 5-6% of the energy intake. The intake of trans fats should also be limited, which are found in many processed foods, fast food meals or sweets.

The most abundant source of monounsaturated fatty acids, such as oleic acid, is olive oil. Other oils such as canola oil, peanut oil, and sesame oil also contain this acid. Canola oil is an excellent source of unsaturated fatty acids. Just two tablespoons a day meet the daily requirement for omega-3 alpha-linolenic acid (ALA). It is also a source of omega-6 and omega-9 fatty acids. Because of its fatty acid content, it is called Nordic oil and surpasses olive oil many times over in terms of omega-3 content. It can be used for frying, baking, and as a salad dressing. Another source of unsaturated fatty acids is fish. They can be divided into lean and fatty fish, depending on their fat content. Lean fish include flounder, cod, and most freshwater fish, while fatty fish such as herring, eel, salmon, mackerel, and tuna are very fatty. Marine fish are an excellent source of omega-3 fatty acids, especially DHA and EPA. These fatty acids are important for brain function and the nervous system and have anti-inflammatory and anticoagulant properties. It is important to regularly incorporate these fatty acids into the diet by regularly consuming marine fish. Another important source of Ω-3 oil is olive oil. Extra virgin olive oil is an important source of mono- and polyunsaturated fatty acids, especially oleic acid, and contains vitamins A, D, E, and K.

Countless are the resources of healthy foods available in the world of nature, yet it is our decision to choose the components that positively impact our bodies and support us.