Should eat oil or eat fat to benefit the body

Nên sử dụng dầu hay mỡ? - Dinh dưỡng Việt Đức

The fats we eat every day are of animal origin (mainly lard) and vegetable origin (vegetable oils). There are many questions surrounding whether to use vegetable oil or animal fat and how to use it for good health?

The role of vegetable oils and animal fats in health

First, it should be confirmed that vegetable oils and animal fats play an important role in human health.

Vegetable oils and animal fats are:

– An important source of energy: 1 gram of fat when burned in the body gives 9 Kcal.

– Solvent to dissolve vitamins A, D, E, K.

– Participating in the structure of cells and fluids of organizations, the structure of cell membranes, connective organizations, nervous organizations, especially brain organizations.

-Provides essential fatty acids that the body cannot synthesize on its own such as Linoleic Acid (omega 6) and α Linoleic Acid (omega 3).

– Add flavor to food.

If you eat too little or too much vegetable oil and animal fat, what problems will the body have?

Nên sử dụng dầu hay mỡ? - Dinh dưỡng Việt Đức

As with other foods, vegetable oils and animal fats have a dose. Eating too little or too much can cause problems.

– Lack of vegetable oils and animal fats causes:

+ Causing energy shortage

+ Causes nutritional imbalance: stimulates the body to absorb more foods rich in protein or starch.

Deficiency of fat-soluble vitamins.

Fat is involved in the production of many hormones and chemicals in the brain.

+ Causes weakness due to lack of omega 3 and omega 6.

Increased risk of cancer: Bowel cancer, breast cancer or prostate cancer can all originate from a lack of fatty acids in the body.

+ Increase cholesterol and cardiovascular disease: Omega 3 found in fish fat, essential oils will be allies to improve beneficial cholesterol levels. When the body is supplemented with too little fat, it will cause the level of good cholesterol HDL to decrease and bad cholesterol LDL as a natural rule will have a chance to increase.

What is the difference between animal fats and vegetable oils?

Animal fats and vegetable oils have health advantages and disadvantages

Animal fat: We often eat animal fat, mainly lard

Advantages of lard: Pork fat is rich in B vitamins and minerals that are good for health.

Pork fat is rich in vitamin D, which helps promote calcium absorption by the body.

Pork fat contains lecithin and cholesterol, which are substances that the body needs. Cholesterol plays a very important role in the brain, nerves, and the strength of blood vessel walls. Only when excess or lack of cholesterol affects health.

In addition, the ingredients in lard also participate in the structure of nerve cell membranes, while vegetable oils do not have this function because they are extracted from nuts and seeds such as olives, coconuts, peanuts, etc. soy bean…

In the fat of mackerel, salmon, herring … contains a lot of omega 3 and omega 6.

Cons of lard: lard contains high levels of saturated fatty acids. There are about 40% saturated fatty acids, 50% – 60% monounsaturated fat and about 10% polyunsaturated fat.