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DefinitionLipids or FatsFats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.
Food sources FOR SATURATED FATS • These are the biggest dietary cause of high LDL levels ("bad cholesterol"). • When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. • Saturated fat should be limited to 10% of calories. • Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils coconut, palm, and palm kernel oils.
Unsaturated fat: Includes Polyunsaturated fat and Monounsaturated fat. Both types are predominantly found in plant products. Examples of polyunsaturated fat food sources include soybean, sunflower, fish and corn oils. Monounsaturatedfat is found in high content in olive, peanut, and canola oils. Polyunsaturated and monounsaturated fatty acids are suggested to lower low-density lipoprotein (LDL) cholesterol.
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Deficiencies of lipids The word “Fat” in the diet can mean many things. Lipid deficiencies are probably most readily identified when the skinand hairbecome dry. Yet, one of the most obvious and important signs is the one most often overlooked: stiffness of the chest and ribs. • Decreased chest expansion, loss of rib excursion or inhalation and exhalation, is sign of lipid deficiencies. • Sympathetic stimulation increases muscle tension and rigidity of the inter-costal muscles, diaphragm, and the pleura.
The muscles of the shoulders and ribs are involved with arm and shoulder movement and movement of the ribs when inhaling and exhaling. When they are weak and contracted, the subject often complains of pleurisy or inter-costal neuralgia and shoulder problems, such as not being able to raise the arm overhead or up the back. • Discomfort can be felt on the "big bump" at the vertebral prominens, across the top and back of the shoulder, in the shoulder joint, as well as on the shoulder blade, arm, forearm, and hand.
Deficiency symptoms, signs • History of frequent sores on mouth, tongue or lips. • Frequent muscle soreness across the neck and shoulders. • Dry or flaky skin, dandruff, hair falling out. • Painful ribs, pleurisy, pain on inhalation, etc. • Sharp chest or shoulder pain, worse when coughing or sneezing.
For healthy diet Cut your saturated fat intake. Keep the healthy fats in. Beware of foods marketed as 'low-fat'. Keep your intake of fat below about 40 grams a day.
Importance of fats • Fat is one of the 3 nutrients (along with protein and carbohydrates) that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein. • Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which are not made by the body and must be obtained from food.
Fat serves as the storage substance for the body's extra calories. • Fats are also an important energy source. • Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream. • We need some fat – it makes up part of our brains, it protects some of our joints and it provides reserves for when we're sick – but it slips down so effortlessly, it's easy to overindulge.
But too much of fats cause obesity • Obesity is mainly caused by taking in more calories than are used up in physical activity and daily life. • If you have too much fat — especially around your waist — you're at higher risk for health problems, including high blood pressure, high blood cholesterol, diabetes, heart disease and stroke.
References Maitland, Jr Jones (1998). Organic Chemistry. p. 139. Fahy E, Subramaniam S, Brown HA, et al. (2005). A comprehensive classification system for lipids. Journal of Lipid Research. Michelle A, Hopkins J, McLaughlin CW, Johnson S, Warner MQ, LaHart D, Wright JD (1993). Human Biology and Health. Englewood Cliffs, New Jersey, USA: Prentice Hall. Vance JE, Vance DE (2002). Biochemistry of Lipids, Lipoproteins and Membranes. Amsterdam: Elsevier.
