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What are lipids?

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Lipids, also known as fats, are one of the three essential macronutrients, along with proteins and carbohydrates. They play a crucial role in maintaining health and proper bodily function. Here are some key points about lipids:

Types of lipids

  1. Saturated fatty acids: These fatty acids are generally solid at room temperature and are often found in foods of animal origin, as well as in some foods of plant origin such as coconut oil and palm oil.

  2. Unsaturated fatty acids: These fatty acids are generally liquid at room temperature and are found in vegetable oils, nuts, seeds, and oily fish.

  3. Trans fatty acids: These fatty acids are produced by a transformation process called hydrogenation and are found in many processed foods such as fried foods, packaged snacks, and baked goods.

Functions of lipids

  1. Energy supply: Lipids are a concentrated source of energy, providing more than twice the energy of carbohydrates and proteins.

  2. Insulation and protection: Lipids help to insulate and protect vital organs, maintain body temperature and form cell membranes.

  3. Nutrient absorption: Lipids are necessary for the absorption of fat-soluble vitamins (vitamins A, D, E, and K) and other nutrients.

Sources of lipids

  1. Foods rich in saturated fatty acids: Butter, cheese, fatty meats, deli meats, whole dairy products.

  2. Foods rich in unsaturated fatty acids: Vegetable oils (olive oil, rapeseed oil, walnut oil), avocados, nuts, seeds, oily fish (salmon, mackerel, sardines).

  3. Foods containing trans fatty acids: Fried foods, packaged snacks, commercial baked goods, solid margarines.

Role in nutrition 

It is recommended to choose sources of unsaturated lipids (monounsaturated and polyunsaturated) rather than saturated or trans fatty acids, as they are associated with better cardiovascular health.

Fats should make up about 20 to 35% of total calories in the diet, according to nutritional guidelines.

Recommended intake

Recommendations for lipid intake vary depending on age, sex, level of physical activity and other individual factors.

Nutritional guidelines generally suggest that saturated and trans fatty acids should be limited in the diet, while unsaturated fatty acids should be preferred.

It is important to include a variety of healthy fat sources in your diet to maintain optimal health. Advice from a healthcare professional or nutritionist can be helpful in determining individual fat requirements and developing a suitable dietary plan.