New Delhi, October 18: Made up of carbon, hydrogen, and oxygen, fats are organic compounds, belonging to a group of substances called lipids. Consume fats as they are good for your body but being mindful of the kind of fat you're consuming is important. Fats come in both liquid and solid form and are a source of energy in foods.

Fat is one of the three macronutrients (along with protein and carbohydrates) that supply calories to the body. When your body runs out of carbohydrates to fuel itself, it starts using calories from fats to sustain itself.

Following changes can bring the benefits of fats with less worry

• Carefully look at the food labels and check how much trans-fat is present
• Start using oils in place of solid fats. Fry using olive oil rather than using butter; for any baking use canola oil
• In place of meat, eat mackerel and salmon two times a week to get omega 3 fatty acids
• Avoid saturated fats like cheese, mayonnaise, creams and start consuming avocados, walnuts, pistachios, flax seed, etc. Be mindful of what kind of fats you're consuming. Consume fats of the Monounsaturated and Polyunsaturated family to get the benefits.

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Fats perform functions which are vital for our body

Consume Fats To Absorb Vitamins

Vitamins A, D, K, and E, known as fat-soluble vitamins, cannot be absorbed and stored without the assistance of fat. These vitamins improve our vision, absorb calcium, and help with blood clotting. It is important that we must have enough fat in our body so that we don't become deficient in any of these vitamins. Consume fats to keep your vision and absorption of calcium right.

Maintains Body Temperature

Fat cells insulate our body and maintain normal body temperature. Fat cells are stored in adipose tissue which is not always visible but can be seen if you are overweight. You may notice an abundance of adipose tissue around your thighs and stomach.

Gives Energy

The body needs to function and in order to do that it requires energy. When it doesn't get energy from carbohydrates, it turns to fat stores to fuel all its function. When a cell is in need of energy, a complex chemical process releases the fat from fat cells and converts it to usable fuel.

Consume Fats To Keep Your Skin and Hair Healthy

Fat aids in absorbing the increased amount of vitamin A, vitamin E, vitamin D through the bloodstream. Dry and flaky skin, therefore, is an indication of a deficiency in fatty acids.

Monounsaturated and Polyunsaturated fats are considered healthy for heart and help in reducing risks of cardiovascular disease and stabilize cholesterol levels. It is advisable that one must consume the aforesaid fats in place of trans-fatty, saturated, and hydrogenated fats.

– prepared by Siddheshwar Sharma. Twitter: @MancSiddheshwar