Fats, also known as lipids, are a group of naturally occurring molecules that include triglycerides, phospholipids, and sterols. They are a major source of energy for the body and play several essential roles, including:

1. Energy Storage: Fats are a concentrated source of energy, providing more than double the energy per gram compared to carbohydrates and proteins. The body stores excess energy as fat for later use.
2. Cell Structure: Fats are a key component of cell membranes, providing structural integrity and facilitating the function of cells.
3. Insulation and Protection: Fats help insulate the body and protect vital organs by cushioning them.
4. Vitamin Absorption: Fats are necessary for the absorption of fat-soluble vitamins (A, D, E, and K).
5. Hormone Production: Fats are involved in the synthesis of hormones, including steroid hormones.

Types of Fats:

• Saturated Fats: Typically solid at room temperature and found in animal products like meat and dairy, as well as some plant oils like coconut and palm oil. High intake of saturated fats is associated with increased cholesterol levels and heart disease risk.
• Unsaturated Fats: Generally liquid at room temperature and found in plant-based oils, nuts, seeds, and fish. They are considered healthier for the heart and include:
  • Monounsaturated Fats: Found in olive oil, avocados, and nuts.
  • Polyunsaturated Fats: Found in sunflower oil, flaxseeds, and fish. This group includes essential fatty acids like omega-3 and omega-6, which are crucial for health and must be obtained through diet.
• Trans Fats: Artificially created through hydrogenation of vegetable oils and found in some processed foods. Trans fats are associated with increased risk of heart disease and should be minimized in the diet.