Function:

  1. Improve blood cholesterol levels
  2. Ease inflammation
  3. Stabilize heart rhythms
    https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/
  4. Source of energy
  5. Carry fat-soluble vitamins
  6. 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:

  1. Increases the Risk for Obesity
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/
  2. Increase the inflammation
  3. Promote the pathogenesis of cardiovascular disease
  4. Promote the pathogenesis of cancer
  5. Promote the pathogenesis of rheumatoid arthritis
  6. 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/

 

  1. macadamia nuts, raw
    Contain: 58.9 g
  2. Nuts, hazelnuts or filberts
    Contain: 45.7 g
  3. Nuts, pecans
    Contain: 40.8 g
  4. Nuts, almonds [Includes USDA commodity food A256, A264]
    Contain: 30.9 g
  5. Peanuts, all types, raw
    Contain: 24.4 g
  6. Nuts, cashew nuts, raw
    Contain: 23.8 g
  7. Nuts, pistachio nuts, raw
    Contain: 23.3 g
  8. Spices, mustard seed, yellow
    Contain: 19.8 g
  9. sunflower seed kernels, dried
    Contain: 18.5 g
  10. 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/

 

  1. Seeds, flaxseed
    Contain: 28.7 g
  2. watermelon seed kernels, dried
    Contain: 28.1 g
  3. sunflower seed kernels, dried
    Contain: 23.1 g
  4. Nuts, pecans
    Contain: 21.6 g
  5. Peanuts, all types, raw
    Contain: 15.6 g
  6. pistachio nuts, raw
    Contain: 13.5 g
  7. Snacks, sweet potato chips
    Contain: 12.2 g
  8. Nuts, almonds [Includes USDA commodity food A256, A264]
    Contain: 12.1 g
  9. Soybeans, mature seeds, raw
    Contain: 11.3 g
  10. Spices, paprika
    Contain: 8.3 g

Deficiency symptoms of monounsaturated and polyunsaturated fatty acids

 

  1. Depression
    https://www.ncbi.nlm.nih.gov/pubmed/28069365
  2. Abnormal liver enzymes
    https://www.ncbi.nlm.nih.gov/pubmed/26187936
  3. fatty liver
    https://www.ncbi.nlm.nih.gov/pubmed/28724855
  4. Dermatitis
    https://www.ncbi.nlm.nih.gov/pubmed/25387853
  5. Increasing the risk for urinary tract tumor
    https://www.ncbi.nlm.nih.gov/pubmed/23594581
  6. Increasing the risk foe ADHA (attention deficit hyperactivity disorder)
    https://www.ncbi.nlm.nih.gov/pubmed/21566079