Healthy Oils

Most nutrition studies show that too little fat in the diet is unhealthy, even dangerous. This is one of the key foods that protect your heart, skin and waistline. Here's how to get the right kind and amount.

Why We Need Healthy Oils?
Both fats and oils belong to a group of substances called lipids, and have a common molecular structure with the same benefits or disadvantages. The only difference is that fats are solid at room temperature and oils are liquid. Fats are no longer labelled a health villain. That they are back in your must-eat list is not without reason. Here's why you need them.

Heart Health: Some amount of the right fat is actually good for your heart. Consuming less than 20% of your calories from fats and oils may actually increase your risk of heart disease. That is because a deficit can lower your absorption of fat-soluble Vitamin E (a powerful anti-oxidant), keep 'good' HDL cholesterol from rising and increase triglycerides.

Metabolism: Adipocytes, cells of the adipose tissue, produce a hormone, adiponectin that regulates the body's response to insulin and appetite. Too little fat can kill appetite, cause malnutrition and also play havoc with the blood sugar levels., which can lead to strokes and blackouts. Other enzymes and hormones generated by fat cells are known to provide satiety and satisfaction after a meal. Fats carry with it dissolved compounds that give the food aroma and flavor.

Energy: The energy that is released by the metabolism of sugar, is stored by the triacylglycerols, in the adipose tissue. Fats provide nearly 9 Kcal/g of energy.

Nutrition: Studies also show that some anti-oxidants and phytochemicals such as lycopene are absorbed 10 times more effectively when vegetables are paired with oil.

Cell Health: Fats are an integral part of the cell membrane. They protect the cells and help them work efficiently, particularly the nerve cells. The sheath of fat around nerves helps in the smooth transmission of electric messages. Fats also provide insulation against temperature changes and in turn protect the vital organs in case of a shock.

Lubrication: Fats work as lubricants and provide the necessary smoothness between joints. This reduces the wear and tear of joints caused by constant rubbing against each other. Oils also maintain the elasticity of the skin cells and can delay the onset of wrinkles.

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