Fats are essential macronutrients that play an important role in muscle building , health and overall well-being . They provide energy, serve as building blocks for cell membranes and are involved in the production of hormones that are crucial for muscle building.
Essential fatty acids such as omega-3 and omega-6 are essential for the body, but cannot be produced on its own and must therefore be obtained from food . Fats are also important for absorbing fat-soluble vitamins such as vitamins A, D, E and K, which are essential for optimal health. A balanced supply of healthy fats, such as those found in avocados, nuts or fish, supports physical performance, the immune system and regeneration after training.
Vegetable fats are an important source of healthy fatty acids and should be part of a balanced diet. Avocados, for example, are high in monounsaturated fats, which have anti-inflammatory properties and support the cardiovascular system. Nuts, such as almonds, walnuts or cashews, provide valuable fatty acids as well as proteins, fiber and important minerals. Another example is chia seeds, which contain a significant amount of omega-3 fatty acids, thus contributing to cardiovascular health.
Animal fats are also an important source of nutrients and energy. Salmon is high in omega-3 fatty acids, which can reduce inflammation and support brain function. In addition to healthy fats, eggs also contain high-quality protein and are an important source of vitamins and minerals that promote muscle growth and overall health. Finally, chicken meat is also an example of animal fat, especially when it comes to the darker meat, which has a higher concentration of fatty acids and contributes to the supply of energy. Red meat can also contain adequate doses of omega-3 fatty acids.
build-up of fats
Fats are made up of glycerol and three fatty acids linked together by ester bonds . The fatty acids can be saturated (no double bonds), monounsaturated (one double bond) or polyunsaturated (several double bonds). These different structures influence the properties and health effects of fats.
Saturated Fatty Acids
Saturated fatty acids contain no double bonds between their carbon atoms, so they are usually solid at room temperature. They are mainly found in animal products such as meat, butter and cheese as well as in coconut oil.
Unsaturated fatty acids
Unsaturated fatty acids help regulate blood cholesterol levels, thereby reducing the risk of cardiovascular disease. In addition, they are necessary for the absorption of fat-soluble vitamins (A, D, E and K) and the production of hormones and cell membranes.
Monounsaturated fatty acids
Monounsaturated fats have a double bond in their carbon chain, making them more liquid than saturated fats. Found in olive oil, avocados and nuts, they are considered heart healthier.
Polyunsaturated fatty acids
Polyunsaturated fatty acids have more than one double bond in their structure, making them even more liquid. Found in fish, flaxseed, walnuts, and vegetable oils like sunflower oil, they offer health benefits, particularly for the cardiovascular system.
Essential Fatty Acids
Essential fatty acids are vital fatty acids that the body cannot produce itself and must therefore be obtained from food. They are important for many bodily functions, such as cell structure, brain function and the regulation of inflammatory responses.
Linoleic acid is an omega-6 fatty acid that serves as a precursor to the formation of arachidonic acid, which is involved in the regulation of inflammatory responses and blood clotting.
α-linolenic acid is an omega-3 fatty acid that can be converted into EPA and DHA and plays an important role in the development and function of the brain, eyes and nervous system.