Fats are an important source of energy and are an essential part of the human diet.

• Source of energy - 1 gram fat supplies the body with 9 kcal/37 kJ, more than twice as much energy as in the same quantity of protein or carbohydrate.
• Source of essential fatty acids, which the body is unable to manufacture by itself, so must be supplied by the diet. The most important essential fatty acids in vegetable oils are linoleic acid as omega 6 fatty acid and linolenic acid as omega 3 fatty acid. The two fatty acids are most effective in the ratio 1:5, omega 3:omega 6. these fatty acids have an effect on the triglyceride values and reduce the total amount of cholesterol, protecting the heart and blood vessels.
• They are carriers of vitamins A, D, E and K, which can only be taken up by the body together with fat.

However, people in western civilisations eat too much fat these days. Approximately 40% of the total calorie intake is in the form of fat. Animal and hidden fats are most at fault. Ideally, the diet of an adult should consist of up to about 30% fat.


Source: “The diet and arteriosclerosis”, Institute for Social Medicine at the University of Vienna, public health study group.


Which fats are the most easily digestible?
Fats are differentiated predominantly by their fatty acid composition. Fatty acids determine the properties of the fat. In general, animal and other hard fats contain a high proportion of saturated fatty acids, while vegetable oils are rich in unsaturated fatty acids. As a great deal of saturated fat is eaten with meat, sausages, milk products and confectionery, it is recommended that products with a high proportion of unsaturated fatty acids are used for roasting, frying and baking and for dressing salads.

This is the only way to maintain the above ratio between saturated, mono-unsaturated and poly-unsaturated fats. Sunflower seed oil and safflower oil are particularly rich in essential poly-unsaturated fatty acids.

The latest studies show that these have the right ratio of omega 3 to omega 6 fatty acids. Semiochemicals [or messenger chemicals] that produce eicosanoids [or signalling molecules] come from both omega 6 and omega 3. The fatty acids are released from the cell walls and transformed by special enzymes. The eicosanoids produced from omega 3 and omega 6 fatty acids have quite differing effects. The eicosanoids from omega 6 fatty acids promote blood clotting but can also encourage inflammation. Omega 3 fatty acids on the other hand are changed into eicosanoids that reduce inflammatory reactions and inhibit blood clotting. They therefore improve blood flow and protect against thrombosis. Both fatty acids need the same enzymes for the conversion to eicosanoids. Eating a lot of omega 6 fatty acids but only a few omega 3 fatty acids gives rise to more eicosanoids from omega 6 fatty acids. This unbalances the omega 3 to omega 6 ratio.


Vegetable oils and vitamins
The fat-soluble vitamins A, D, E and K can only be absorbed with fat; it is vitamin E that predominates in vegetable oils.

• Vitamin A (retinol) helps you to see in the dark and a lack can lead to a reduction in visual acuity, particularly night blindness. A lack can also lead to bone growth disorders and damage to the skin and mucous membranes, making them susceptible to infection. Vitamin A itself only occurs in animal fodder. Vitamin A carotenoids occur in yellow and orange-coloured fruits and vegetables and in dark green leafy vegetables; they are transformed into vitamin A in the bowel. Using vegetable oils in their preparation supports the uptake of vitamin A.
• Vitamin D (calciferol) regulates the calcium and phosphate metabolism. A lack leads to changes in the skeleton, known as rickets. Vitamin D is only a provitamin in the body and exposure to sunlight is needed to convert it into actual vitamin D. Vitamin D-rich foodstuffs such as fish, liver and eggs also contribute to the supply.
• Vitamin E (tocopherol) protects the cells walls and helps to counteract the formation of cancer cells. It also protects against arteriosclerosis by making the interior walls of the arteries more resistant to deposits. Vitamin E is a natural anti-oxidant that prevents the oxidation of unsaturated fatty acids and vitamins (especially vitamin A). The main sources of vitamin E are vegetable oils. Wheat germ oil, sunflower seed oil, safflower oil and corn oil are rich in vitamin E.
• Vitamin K (phyllochinon) is responsible for blood clotting. A lack can lead to an increased tendency to bleeding. Vitamin K is formed predominantly by bacteria in the bowel but can be supplemented by green vegetables, milk and milk products.