We need to eat a reasonable amount of fat every day to stay healthy. However, too many people still consume too much of the “bad” fats and too few of the essential fats. Indeed, according to most European nutritional guidelines not more than 30% of our daily energy intake should come from fats with a limit of 10-11% coming from saturated fatty acids. Most people consume more in part due to the fact that fats are not immediately identified as such in our food products. Alongside the visible fats represented by spreads, oils, cream, … many food products like meat, cheese, biscuits, ready-made meal, ... also contain fats that are then called invisible fats.
The key is to reduce our overall fat consumption while optimizing its content. This is why knowing about the different types of fats and being able to identify them is the first step to a healthy diet!
Many beneficial health aspects related to fatty acids have been scientifically recognised, especially by the European Food Safety Authority (EFSA). You may find further information as well as the detailed list of health claims in the Claims section of our website.
Why do we need fats?
Fat has many important functions as a nutrient. It is a concentrated source of energy and provides essential building blocks for the cells in the body. Fat is a carrier for fat-soluble vitamins A, D, E and K and it contains essential fatty acids (omega 3 and omega 6). It is also needed by the body to support growth and development, and for the development of the brain and visual systems. Dietary fat also improves the taste and texture of food.
International dietary guidelines, such as those of the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) recommend that in a healthy balanced diet, 55% of our daily energy should come from carbohydrates, 15% from proteins and up to 30% from fats. The table below specifies their guidelines on fatty acids' average daily intake:
ªThis is calculated as: total fat – (saturated fatty acids + polyunsaturated fatty acids + trans fatty acids).
Types of fats
There are two main categories of fatty acids - saturated and unsaturated. Broadly speaking, unsaturated fatty acids are good fats while saturated fatty acids have to be consumed with moderation because they raise the level of harmful cholesterol in your blood.
LA and ALA fatty acids are called essential because our body needs them, but cannot synthesize them; therefore they must be provided by the diet. ALA and LA fatty acids are essential for a wide variety of functions within the body:
- Essential fats are structural components of all tissues and are indispensable for synthesis (growth and renewal) of cell membranes. The brain, retina and other neural tissues are particularly rich in essential fats.
- Unsaturated fats provide the flexibility to the cell membranes. This explains the important role of essential fats in membrane functions such as fluidity, permeability, activity of membrane-bound enzymes and receptors, and signal transduction
- Essential fatty acids are needed for normal growth and development of children
- Finally, essential fatty acids help maintain normal blood cholesterol concentrations.
Where do we find the good fats?
Vegetable oils such as sunflower, rapeseed, olive, soybean, corn and linseed are rich sources of unsaturated fatty acids, just like products made of these vegetable oils like margarines and mayonnaises.
Simply switching from foods which are high in saturated fatty acids (SAFA) to those containing polyunsaturated fatty acids (PUFA) or monounsaturated fatty acids (MUFA) can play a major part in maintaining a healthy diet. Indeed, the MUFA and PUFA will improve the cholesterol profile in your blood. This is why this advice is repeated in many international and national dietary guidelines, i.e. in the EU, Belgium, the Netherlands, Sweden and the UK.
Being a recognised source of essential fatty acids, margarine is a valuable addition to your daily diet.
Figures based on average market value. There may be variabilities based on composition of products, geography, etc...
Fat soluble vitamins
Fat soluble vitamins are vitamins that only fat can carry or that can only be conveyed by fats. These are vitamin A, D, E and K.
- Vitamin A is vital for good eyesight and healthy skin and plays a role in the immune system.
- Vitamin D facilitates calcium and phosphorus absorption. This way it helps maintaining strong bones, teeth and muscles. It can also be made by the body when the skin is exposed to sunlight. Vitamin D deficiency causes bone rickets in children and bone fractures in adults.
- Vitamin E is an important protector of essential fatty acids. It protects the essential fats in cell membranes from oxidative from damage.
In certain countries, it is mandatory to fortify margarine with vitamins A and D.