Function:
- Improve blood cholesterol levels
- Ease inflammation
- Stabilize heart rhythms
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ - Source of energy
- Carry fat-soluble vitamins
- Structural component of the cell membrane
https://www.eufic.org/en/whats-in-food/article/facts-on-fats-dietary-fats-and-health
Overdose: more than 35 % of total calories you eat
https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t5/?report=objectonly
Excess: stored in adipose tissue
https://www.self.com/story/what-fat-does-in-your-body
Solubility: water insoluble
https://www.self.com/story/what-fat-does-in-your-body
Side effects of excess fat:
- Increases the Risk for Obesity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/ - Increase the inflammation
- Promote the pathogenesis of cardiovascular disease
- Promote the pathogenesis of cancer
- Promote the pathogenesis of rheumatoid arthritis
- Promote the pathogenesis of asthma
https://www.ncbi.nlm.nih.gov/pubmed/12442909
Mono-unsaturated fatty acid sources
Recommended daily intake= 33-44 g
https://news.christianacare.org/2013/04/nutrition-numbers-revealed-fat-intake/
- macadamia nuts, raw
Contain: 58.9 g - Nuts, hazelnuts or filberts
Contain: 45.7 g - Nuts, pecans
Contain: 40.8 g - Nuts, almonds [Includes USDA commodity food A256, A264]
Contain: 30.9 g - Peanuts, all types, raw
Contain: 24.4 g - Nuts, cashew nuts, raw
Contain: 23.8 g - Nuts, pistachio nuts, raw
Contain: 23.3 g - Spices, mustard seed, yellow
Contain: 19.8 g - sunflower seed kernels, dried
Contain: 18.5 g - Spices, coriander seed
Contain: 13.6 g
Poly-unsaturated fatty acid sources
Recommended daily Intake= 16-22 g
https://news.christianacare.org/2013/04/nutrition-numbers-revealed-fat-intake/
- Seeds, flaxseed
Contain: 28.7 g - watermelon seed kernels, dried
Contain: 28.1 g - sunflower seed kernels, dried
Contain: 23.1 g - Nuts, pecans
Contain: 21.6 g - Peanuts, all types, raw
Contain: 15.6 g - pistachio nuts, raw
Contain: 13.5 g - Snacks, sweet potato chips
Contain: 12.2 g - Nuts, almonds [Includes USDA commodity food A256, A264]
Contain: 12.1 g - Soybeans, mature seeds, raw
Contain: 11.3 g - Spices, paprika
Contain: 8.3 g
Deficiency symptoms of monounsaturated and polyunsaturated fatty acids
- Depression
https://www.ncbi.nlm.nih.gov/pubmed/28069365 - Abnormal liver enzymes
https://www.ncbi.nlm.nih.gov/pubmed/26187936 - fatty liver
https://www.ncbi.nlm.nih.gov/pubmed/28724855 - Dermatitis
https://www.ncbi.nlm.nih.gov/pubmed/25387853 - Increasing the risk for urinary tract tumor
https://www.ncbi.nlm.nih.gov/pubmed/23594581 - Increasing the risk foe ADHA (attention deficit hyperactivity disorder)
https://www.ncbi.nlm.nih.gov/pubmed/21566079
