Fat, What Is the Perfect Daily Intake

One of the great mysteries of our day is what our body needs. In one study, it was found that humans need a bit of fat to be healthy and have all the health benefits that come along with it. Fat provides a range of benefits, including helping us absorb minerals, maintain hormone balance and regulate blood sugar levels. 

Many people believe they need zero fat, but this is true for some people with certain medical conditions. A good rule of thumb is to eat as near your optimum weight as possible to reap the most benefits without overeating or under eating.

How Much Fat Do We Need?

Fat is an essential component of any diet. With fat, you get all the benefits with a bit of indulgence. When you take in multiple fats at the same time, chances of diseases diminish. If you have a balanced amount of fats in your daily food intake, you will be protected from many diseases and conditions.

Furthermore, fat is necessary for energy production and the stability of hormones. It plays an essential role in the body’s immune system and helps make up our brain cells and hormone organs, and vital organs like blood vessels, liver, heart, kidneys, etc. If you wonder how much fat people need, then the answer is as much as you want to have. The next question is, ‘how much fat do we need in general?

You need the appropriate amount of fat that your body needs. For instance, a person who weighs 175 pounds may require 15 to 25 percent of their caloric intake in fat. On the other hand, people who weigh 125 pounds may only need around 7 percent of their caloric intake in fat. The amount varies from person to person depending on various factors such as age, gender, and genetic makeup.

Fat types

There are four types of fats: saturated fats, transfats, monosaturated fats, and polyunsaturated fats.

Trans Fatty acids

Trans fats are chemically formed from liquid vegetable oils, including palm oil and soybean oil. They can be stored in the refrigerator without going wrong and are non-perishable. The United States Food and Drug Administration (FDA) has ruled that partially hydrogenated oils do not meet the definition of ‘trans fat,’ even though they still may be harmful to health.

To avoid trans fats, try to consume foods with a bit of fat and opt for naturally low foods in trans fat, such as avocados, salmon, chicken breast, etc. Studies have shown that they may be harmful to health, especially for those who have a predisposition to heart disease because of their role in clogging coronary arteries.

Saturated Fats

Saturated fats are considered flawed because they are proven harmful to health if taken in high quantities. They also raise your cholesterol levels, while unsaturated fats are considered healthier because they do not have the same effects. Saturated fats make up about 7 percent of your total daily intake. These include animal fats like butter, cream, tallow, lard, and palm kernel oil. It also comes from tropical oils like coconut oil and palm kernel oil.

Monounsaturated Fats

Monounsaturated fat is one of the most beneficial types of fats because it helps lower cholesterol. It also prevents heart disease and clogged arteries. You do not need to worry about the amount of monounsaturated fat you take in as long as it is less than 7 percent of your total daily intake.

Polyunsaturated Fats

Polyunsaturated fats are known for their health benefits, including reduced danger from heart disease and stroke. They are part of a Mediterranean diet, linked to a lower incidence of cancer and diabetes. The correct amount depends on your age and other factors determining how much you need to take in daily. 

Benefits of Fats

Fats are a diet mainstay, but it’s essential to know the facts before you indulge — and more importantly, there’s a lot of misinformation out there. Here are some of the health benefits of fats in our bodies.

Supply Energy

Fats are high in energy. They contain nine calories per gram, compared to carbohydrates and protein, which have four calories per gram, and the minimum calorie intake for a healthy, fit person is 300 per day. Fats provide this energy by combining carbohydrates or proteins not to need more food than usual to satisfy your appetite.

Provides Protection from the Sun

Your skin has a layer of fat that protects it from the sun’s rays. Fat also protects neurons in your brain so that they function correctly when exposed to the sun. Some brain fats are made from omega-3 fatty acids, reducing damage to your brain cells by up to 30 percent.

Supports Cell Growth

Maintaining healthy cell growth is one of your body’s most essential functions. Fats, in particular omega-3 fatty acids, are necessary for optimal cell growth. Fats also help prevent cells from becoming abnormal, such as cancerous.

Supports Mood and Brain Function

Fats play an essential role in the health of your mood and brain function. They aid in the metabolism of neurotransmitters, which are chemical messengers that flow throughout your brain and nervous system.

Supply Essential Fatty Acids

Fatty acids are essential building blocks for cell membranes, hormones, immune compounds that help fight infection, and brain chemicals involved in cognitive function. Fatty acids are necessary because they cannot be made within our bodies. They must come from food sources such as fats. They regulate everything from blood pressure to digestion to infant development.


Fat has received a bad rap from some health experts over the years. But part of the reason people gain weight is that they consume too many carbohydrates and not enough healthy fats. Fats are essential for cell growth, brain function, and many other critical functions that keep you healthy. They play a crucial role in helping you feel full during a meal or snack because they take up more room in your stomach than protein or carbohydrates do.

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