Fat
Dietary fats explained: saturated, unsaturated, omega-3, and which fats to embrace or limit. On codnexy.xyz.
Why Fat Is Essential
Dietary fat provides 9 calories per gram—more than double protein or carbs. But fat is not the enemy. Your body needs fat for hormone production, cell membrane health, absorption of fat-soluble vitamins (A, D, E, K), and brain function. The key is choosing the right types of fat.
Types of Fat
Unsaturated fats (monounsaturated and polyunsaturated) are the healthiest. Sources: olive oil, avocado, nuts, seeds, and fatty fish. Saturated fat (butter, cheese, red meat) should be consumed in moderation. Trans fats (partially hydrogenated oils) should be avoided entirely—they are strongly linked to heart disease.
Omega-3 and Omega-6
Omega-3 and omega-6 are essential fatty acids your body cannot make. Omega-3s (from fatty fish, flaxseeds, walnuts) are anti-inflammatory and support heart and brain health. Omega-6s (from vegetable oils, seeds) are also essential but are over-consumed in modern diets. Aim for a balanced ratio by increasing omega-3 intake and reducing processed vegetable oils.
Key Points
- \u2713Fat provides 9 calories per gram (most energy-dense macronutrient)
- \u2713Prioritise unsaturated fats (olive oil, avocado, nuts, fish)
- \u2713Limit saturated fat; avoid trans fats entirely
- \u2713Omega-3 fatty acids are anti-inflammatory and support brain health
- \u2713Fat is needed for vitamin absorption and hormone production