The most important fats

Fats – functions, deficiencies and natural sources

Why they are so important for children and adults

Fats are one of the fundamental building blocks of our diet. They not only provide energy but also perform numerous functions in metabolism. Fats are necessary for the absorption of fat-soluble vitamins, the production of hormones, the construction of cell membranes, and the healthy development of the brain, especially in childhood.

A balanced ratio of different types of fat is crucial. Omega-3 and omega-6 fatty acids, in particular, deserve special attention, as the body cannot produce them itself and must be supplied through food.

Saturated fatty acids

Function:
They serve as energy sources and contribute to the stability of cell membranes. The production of certain hormones also depends on saturated fats.

Shortage:
A true deficiency is rare, as saturated fats are found in many foods. However, persistently low consumption could impair cell structure.

Sources:
Butter, cheese, meat, coconut oil, palm oil
Coconut oil can also occasionally serve as a source in plant-based diets.

Monounsaturated fatty acids

Function:
They have a positive effect on cholesterol levels, support heart health and stabilize cell membranes.

Shortage:
Rarely occurs, but in the long term can impair cell elasticity and heart health.

Sources:
Olive oil, avocado, almonds, hazelnuts, rapeseed oil
These fats can be easily integrated into vegetarian and vegan diets.

Polyunsaturated fatty acids

Function:
They are structurally necessary for cell membranes and play an important role in inflammatory processes and blood clotting.

Shortage:
Skin changes, slowed growth and nervous complaints can be indications of inadequate supply.

Sources:
Walnut oil, sunflower oil, linseed, soybean oil, sesame
These oils should be cold-pressed and stored away from light to maintain their quality.

Omega-3 fatty acids

Function:
Omega-3 fatty acids are essential for brain development, nervous system function, and inflammation-regulating processes. Heart health also benefits significantly from an adequate supply.

Important forms:

• ALA (alpha-linolenic acid): plant-based omega-3 source, is converted to EPA and DHA by the body

• EPA and DHA : directly usable forms, important for the brain, eyes and nerve cells

Shortage:
Concentration problems, mood swings, skin problems and an increased risk of chronic inflammation can occur.

Sources:

Animal : fatty fish such as salmon or mackerel

Plant-based : algae oil, linseed, chia seeds, walnuts, hemp seeds
For a vegan diet, algal oil is the only direct source of EPA and DHA.

Omega-6 fatty acids

Function:
Omega-6 fatty acids support cell growth, are relevant for skin health and influence the immune system and inflammatory processes.

Important form:
Linoleic acid, which is converted in the body into arachidonic acid, among other things.

Shortage:
Dry skin, growth delays, increased susceptibility to infections.

Sources:
Sunflower oil, corn oil, soybean oil, nuts and seeds
Since omega-6 fatty acids are abundant in many plant-based foods, the focus should be on a balanced ratio to omega-3.

Trans fatty acids

Function:
Trans fatty acids are usually produced during the industrial processing of fats. They have no beneficial function in the body and are considered a health hazard.

Shortage:
A deficiency is not only unproblematic, but explicitly desirable. Trans fats increase the risk of cardiovascular disease.

Sources:
Processed foods such as pastries, margarine, convenience foods and fast food
These products should be avoided if possible.

Phospholipids

Function:
Phospholipids are structural components of every cell membrane. They provide stability and flexibility and play a role in lipid metabolism and cell communication.

Shortage:
A true deficiency is rare, but can negatively affect nerve function and cell structure.

Sources:
Eggs, fish, meat,
Alternative plant-based: soybeans, nuts, sunflower seeds

cholesterol

Function:
Cholesterol is needed for the production of vitamin D, bile acids, and steroid hormones. It is also an essential component of cell membranes.

Shortage:
Since the body can produce cholesterol itself, a true deficiency only occurs in cases of severe metabolic disorders. In balanced amounts, cholesterol is necessary for many functions.

Sources:
Egg yolk, meat, dairy products
In a plant-based diet, the body's cholesterol needs are met exclusively by the body's own production.

Conclusion

Fats are essential for health, development, and well-being, especially during the growth phase. Unsaturated fatty acids, especially omega-3 and omega-6, are particularly important and should be consumed in a balanced ratio.

Vegetable oils, nuts, seeds, and certain algae products provide an excellent source of healthy fats. A conscious selection of fat sources, combined with careful preparation, helps you fully utilize their positive effects on the heart, brain, and cell structure.

Trans fats, on the other hand, have no place in a healthy diet. They should be consistently avoided, regardless of the chosen diet.