This is the second post in our series delving into the macronutrients, and we will be looking at fats. You can check out all about protein here. As mentioned in the previous post, we need all three macronutrients each and every day and this includes fat. Yes, we need good, quality fat in our diet.
Functions of Fat
- Energy source
- Absorption of fat-soluble vitamins such as A, D, E, and K
- Essential part of all cell membranes
- Healthy nerves
- Hormone Precursor
- Brain Health
- Provide satiety and flavor
Just like protein, fat comes in both animal and plant sources.
Animal fats are considered saturated fats. Natural fats on meat provide all the right nutrients for restoring immunity, the gut, and the nervous system. Animal fats are great to cook with because they do not change in chemical structure when heated.
Examples of animal fat sources include:
- Cold-water fish such as salmon, cod, herring, halibut, sardines, and mackerel.
- Grass-fed/pasture-raised animal fats such as lard, tallow, duck fat, schmatlz (chicken fat), lamb fat, ghee, and butter.
Plant sources of fats are considered unsaturated with the exception of coconut and palm oil which are considered saturated. There are two types of unsaturated fats – monounsaturated and polyunsaturated.
Examples of plant sources include:
- Fruits such as avocado, coconut, and olives.
- Nuts such as almonds, hazelnuts, walnuts, and pecans.
- Seeds such as flax, chia, hemp, sesame, and sunflower.
Oils can be expelled from many plant sources. It is very important to know the quality of the plant oils as they can be denatured with manufacturing processes. It is best to choose cold-pressed oils whenever possible. They should also be in tinted bottles as light begins the oxidation process and they can become rancid.
Fat has been vilified for causing weight gain, cardiovascular disease, and etc. So how much fat should be in your diet? This will be biochemically individual for each person. It depends on your current health status and appropriate diet direction. The important take away is that one should eat only clean, pastured/organic fat-containing foods and their unrefined fats and oils; avoiding synthetic oils, any hydrogenated oils (think Crisco or margarine), and oils in clear bottles that have been highly refined.
So, enjoy your quality fat found naturally in foods, your body will thank you for it. Much of my personal healing has come from adding quality fat to my diet. Have you avoided quality fats for health reasons? Would you consider bringing some of healthy fats back into your diet? What is your favorite quality fat? Mine is butter! I will leave you with this quote.
Be blessed and be a blessing,
Heather
