Rejuvenate by eating fat
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Although the title is suggestive, it is important to clarify that not all fats are the same. Today, there is a kind of "war" against fats in the diet due to their relationship with cholesterol, which often overshadows their crucial functions for our bodies. In this article, we'll explore why fats are essential and how they can contribute to rejuvenation and overall wellness.
Introduction: Why are fats important in our diet?
Fats not only function as an energy reserve and thermal insulation, but they also play critical roles in nutrient absorption, metabolism, and maintaining cellular and hormonal health. Below, we'll go over its five most important functions and explain how to choose the right fats for a healthier life.
1. Facilitating the absorption of fat-soluble vitamins
Fats are essential for absorbing fat-soluble vitamins, such as A, D, E, and K, which play indispensable roles in the body:
Vitamin A (Retinol, Retinal, Retinoic Acid): It is essential for vision, cell growth, the immune system, and skin health.
Vitamin D: Aids in bone health, immune system, and muscle function.
Vitamin E: Acts as an antioxidant, protecting cells from damage caused by free radicals.
Vitamin K: It is crucial for blood clotting and bone health.
2. Structure and stability of cell membranes
The cell membrane is made up of a bilayer made up of 40% cholesterol and 60% phospholipids, and it's important because we replace about 1% of our cells daily. (330 billion cells)
This phospholipid and cholesterol bilayer is semi-permeable, which allows maintaining the balance of hydration, protection, nutrient uptake and removing waste from cells. In addition, cholesterol regulates the fluidity of the membrane, maintaining cellular stability and preventing it from becoming too rigid or fluid.
3. Steroid hormone precursors
Fats are critical for the production of steroid hormones, which regulate multiple functions in our bodies, including testosterone, estrogen, and cortisol.
- Testosterone: Important for bone and muscle density, mood, and energy, especially in men.
- Estrogens: Contribute to sexual development, bone health, and cognitive function in women.
- Cortisol: Involved in the regulation of stress and metabolism.
By consuming good quality fats, our bodies can maintain healthy hormone levels, contributing to overall balance and ultimately rejuvenation.
Other steroid hormones derived from fats are: Aldosterone, which maintains the balance between sodium and potassium, which is essential for cells, especially muscle cells. Progesterone regulates the menstrual cycle in women. DHT that maintains libido and muscle mass. Androstenedione maintains healthy testosterone and estrogen balances, and Calcitriol is the active form of vitamin D that helps maintain calcium absorption avoiding osteoporosis and preventing osteoporosis.
4. Metabolism regulation and energy balance
Fats help regulate appetite, insulin sensitivity and energy balance, key aspects for weight control and metabolic well-being.
This becomes especially important as we age, as the loss of balance in these aspects can influence weight gain and cellular aging.
5. Improved brain and nervous system function
Fats are also essential for brain health. They facilitate neural communication and the maintenance of cell membranes in the nervous system, which is key to memory, concentration, and emotional well-being.
Types of fats: which ones should we consume and which ones should we avoid?
When talking about fats in the diet, it is crucial to know how to differentiate them and consume those that benefit us. Here are the most common types and how to use them:
- Saturated fats: They come mainly from animal sources (such as meat and dairy) and some vegetable sources (such as coconut and palm). These fats are stable at high temperatures, so they are safe for cooking.
- Unsaturated fats: Of vegetable origin (olive oil, avocado, nuts). They are more delicate and should be used raw or cold, as excessive heat can oxidize them and make them harmful to our cells.
- Trans fats: These are found in processed and ultra-processed foods. They are hydrogenated fats that extend the shelf life of products, but are harmful to health, accelerate aging and can affect the liver, heart and circulation. The vegetable fats in this type of food are already oxidized, which increases free radicals in our body, accelerating aging.
Practical tips for including healthy fats in your diet
- Use cold-pressed extra-virgin olive oil to dress salads and ready-cooked dishes.
- Include foods rich in healthy fats, such as avocado, nuts, and fatty fish (salmon, tuna).
- Avoid frying with vegetable oils that do not resist heat, such as sunflower or corn among others. Prefer stable fats such as coconut oil, cold-pressed palm oil, and even shortening and butter.
- Avoid the consumption of ultra-processed products that contain trans or hydrogenated fats. Remember to choose foods from your restaurant menu that you don't suspect have trans fats.
Conclusion: The Rejuvenating Power of Healthy Fats
Fats are essential for the body and, far from being enemies, they can be great allies in the search for a healthy lifestyle and slower, more balanced aging. By choosing the right fats and maintaining a balance in their consumption, we will not only take care of our physical health, but we will also be able to enjoy better mental health and overall well-being over the years.
Start incorporating more healthy fats into your diet and experience the benefits of balanced nutrition to rejuvenate from the inside out!
Dr. Eduardo González Coeto
ALIANZAS ESTRATÉGICAS INTERNACIONALES
