INTRODUCTION:

Fat is a major nutrient required in our body. We cannot think of a diet without fats since it is a concentrated source of energy. It has 2 times more energy than proteins or carbohydrates. Sometimes food is cooked in fats or it is present in our diet in the forms like milk, meat, fish, etc.

Classification:
Generally fats refer to both fats and oils in our food. Nutritionists use the term lipids for them.

Fats: fats that are solid at room temperature Oils: fats that are liquid at room temperature Lipids: includes both fats and oils.

SOURCES:
NUTS : Hazel nuts, pine nuts, walnuts

PEANUT BUTTER SEEDS: Sesame seeds, pumpkin seeds, squash seeds, sunflower seeds SOYABEAN, AVACADO EGG : Whole., Cooked, hard boiled OILS: VEGETABLE, SUNFLOWER, SOYABEAN TOFU, CHICKPEAS, BEANS, PRUNES, ETC .

FUNCTIONS:
Fats take care of almost 25% of our energy requirements. Fats are the main energy stores of the body. Following are the functions of fats:
CONCENTRATED SOURCE OF ENERGY: Fat is a concentrated source of energy. 1 gram of fat gives 9 calories.

INSULATION: it helps to retain heat in the body as subcutaneous fat acts as insulation. PROTECTION: it protects vital organs of the body by providing protective padding around them. SHOCK ABSORBER: it holds them in place. Fats act as a shock absorber usually shocks of physical blows.

ABSORPTION AND CIRCULATION: it is necessary for the absorption and circulation of fat soluble vitamins A,D,E and K BODY PROCESSES: essential fatty acids which are present in fats are required to carry- out various body processes. It spares vitamin B1, if dietary fats are enough in amount vitamin B1 is not much needed. FLAVOR AND TASTE : it adds flavor and taste to the food. SATIETY : it has a satiety value. It slows down the secretion of digestive juices, muscle contraction which ultimately leads to slow down of digestive process and delay in the feeling of hunger.

Protein sparing action: it has a protein sparing action. As it provides enough calories, it spares protein from getting oxidized for energy.

DEFICIENCY OF FATS :
Dietary fats are one of the 3 main nutrients that your body needs to function properly. However, due to the popularity of low fat diets and the untrue assertion that dietary fat is automatically stored as body fat, many people choose to eliminate this macronutrient from their diet. Doing this can be extremely damaging to your health and can cause these negative symptoms of dietary fat deficiency:
CANCER:- Cancer is a condition where the cells of the body start to grow in a rapid, uncontrollable way. Monounsaturated fats and omega 3 essential fatty acids (EFAs) have been linked with the prevention of breast cancer, colon cancer and prostate cancer. Being deficient in these types of fat removes this protection and increases your cancer risk. FAT SOLUBLE VITAMIN DEFICIENCY:- Foods that are rich in dietary fats (particularly monounsaturated fats) are also an excellent source of fat soluble vitamins. In addition to this, polyunsaturated fats support the absorption of fat soluble vitamins. Reducing your dietary fat intake significantly can cause you to become deficient in these essential vitamins which can lead to a number of unpleasant symptoms including anemia (a low red blood cell count), vision problems, weak bones and skin problems. GROWTH PROBLEMS:- Both saturated fats and omega 6 EFAs support the development of strong healthy bones. Being deficient in either of these fats can inhibit bone development and cause growth problems. HAIR, NAIL AND SKIN PROBLEMS:- Polyunsaturated fats promote the formation of healthy hair, nail and skin cells. Not getting enough can have an adverse effect on your skin and lead to problems such as acne, dermatitis (inflammation of the skin), psoriasis (a skin disease which causes dry, red, scaly patches to develop) and wrinkles. It can also affect your hair and nails leading to dry hair, hair loss and impaired nail growth.

Excess of fats: .collection of fat on liver:

too much dietary fat leads the

liver to fail in its mission as the bodys central shipping and receiving centre for fat. In obesity, fat builds up on the liver from both from the diet and also from the sugars that are converted to fat. This results in poor functioning of the liver. By choosing healthy eating patterns you can maintain a healthy body weight, which reduces your chances of developing high blood pressure, diabetes and problems with cholesterol. More importantly, what you eat plays a big role in how much blood cholesterol is produced in the body.

Here are some ways you can reduce your risk of heart disease by changing the fats you eat:

Learn to recognize your fat sources

Knowing the source of fat in your diet is the first step to reducing your intake. Balance your higher fat choices with grains, fruits, vegetables, and lean meats and non-fat or low-fat dairy.

Choose more fish, lean meats and skinless poultry

Trim visible fat and remove skin when possible for even leaner selections.

Go for "five-a-day"that is fruits and vegetables

These food groups provide vitamins, minerals and fiber, which have all been shown to help prevent heart disease.

Fill up on whole grains

Allow whole grains, fruits and vegetables to fill up 50-75% of your plate. Beware of high fat, refined carbohydrate options foods like donuts, muffins, cookies and cakes. Enjoy these in smaller amounts but aim for whole grains as a staple.

CLASSIFICATION OF FATS:
Simple lipids: Simple lipids are also called as neutral fats. They are made up of three fatty acids and glycerol . 98- 99% of total fat (food and body) are simple fats. Compound lipids : Compound lipids are also known as lipoproteins, glycolipids and phospholipids. Simple lipids in which one fatty acid is replaced by non-fat group like protein, Carbohydrates or Phoshorus. Phospholipids are both water soluble (phosphate group) and fat soluble (fatty-acids) in fats. Used extensively in food industries emulsifiers.

DERIVED LIPIDS: Derived lipids are fat like substances. These are break down products of fats. They include fatty acids, glycerol, alcohol etc. These are fuel form of fat the body utilizes for energy. UNSAPONIFIABLE LIPIDS : These are fat related substances containing sterols. They have a benzene ring in their chemical structure. Important members of the group are cholesterol and vitamin A,D, E and K which are fat soluble.

FATTY ACIDS: According to nutritionists, fatty acids are classified as follows: Essential fatty acids: Cannot be synthesized by the body so they are essential in the diet. Necessary for health and well being. Skin related problems can be managed by these. Sources: different vegetable oils.

Non- essential fatty acids: Synthesized by the body hence not very essential in the diet. Butyric acid, oleic acid and palmitic acid are non- essential fatty acids. Unsaturated fatty acids : Fatty acids in which one or more double bonds are present between the carbon atoms in their molecule. They are of two types: Mono- unsaturated fatty acids: Fatty acids having only one double bond. Example: oleic acid Dietary sources: eggs, cashew nuts, poultry, pork, olive oil, peanut oil, avocado, etc Poly-saturated fatty acids: Two or more double bonds are present in them. Examples: linoleic acids. Dietary sources: sunflower oil, soyabean oil, walnuts, fish, corn, mayonnaise and French dressing using above oils.

Rancidity: When an unacceptable odour or flavour in fats and oils develop it leads to spoilage. This spoilage is called rancidity. Rancidity can occur if the food is kept for a long time. Rancidity occurs in fatty foods, oils and fats. Rancidity present in the oil itself rapidly oxidize occurs when the oil comes in contact with the oxygen, however oils have ant- oxidants which decreases the process of spoilage. All fats show deterioration after sometime. Time taken to start the process of deterioration various on the type of oil. Deterioration: Fish oil >Animal fat > vegetable oil

FACTORS CAUSING SPOILAGE OF FAT: Temperature: Higher the storage temperature, faster the off- flavor development in fats/ oils. Moisture: Presence of moisture leads to hydrolytic rancidity and starts giving a offflavor. In pure ghee, the enzyme lipase is responsible for removal of the offflavor development. As the ghee is heated the moisture is removed thus helps in increasing shelf life. Air: Presence of air in and around the fat/ oil will reduce the shelf life of it as its presence leads to oxidative rancidity.

Light: Exposure to light increases rancidity. Metals: Presence of metallic fragments leads to rancidity. Oxidative rancidity is very commonly seen with the presence of metals. Presence of metal in food and water is possible since it is stored in tins and containers like steel, tin or copper. Sometimes metallic machinery used for extraction, filtering and refining sometimes also leads to rancidity. Degree of saturation: Unsaturated fats are more prone to rancidity. Presence of antioxidants: Oxidants are naturally present in some fats/ oils. If not then they are added to prevent oxidative rancidity. Vitamin E is an antioxidant present in all vegetable oils which prevents rancidity. In almost all hydrogenated fats antioxidants are added during the processing.

reversion :
When fats and oils undergo change in flavour before turning rancid, this change in flavour other than typical rancid flavour is called as reversion. It usually occurs due to surrounding or immediate atmosphere. In reversion the flavour can be beany, buttery, painty or fishy. Reversion commonly occurs on fish and soya bean oil.

Shortening of fat:

All fats and oils have a shortening power. When (refined) wheat flour is manipulated with water long threads of gluten is formed. The shortening power cuts this short this technique is used in bakery products since it gives the finished product a crispy texture. Different fats and oils have different shortening abilities. This can be measured using a Shortometer. The Shortometer measures the load required to break the wafer, cake or pastry. Fat, which has the capacity to cover more surface area of the flour particles, it is said to have the greatest shortening power.