The Importance of Fat

Lipid is chemistry talk for fat, phobia means fear and for decades American consumers have been deluged with lipo-phobic propaganda and low-fat food fad hype. Beginning in the 1950’s, when a University of Minnesota professor named Ancel Keys came up with his “Lipid Hypothesis”, which blamed heart disease on fatty foods, and continuing for over 60 years, dietary fats have been vilified by scientists, academics and medical professionals as causes of obesity, heart attacks and cancer among numerous other health issues.

But, despite its insalubrious and unsavory reputation, fat, on the body and in the diet too, is actually an important part of good health. Fat functions include transportation of nutrients and essential fatty acids thorough the blood, the production of hormones and the production of cells. Fat is a shock absorber. It traps water helping the body and the skin maintain hydration and acts as a type of insulation helping the body regulate body temperature. Healthy digestion depends on substances like bile and prostaglandins, both fat derived. Fat on our frames is actually a type of gland tissue that produces and secrets numerous fatty hormones. And most fundamentally, fat is our body’s primary source for stored energy.

In the diet there is a critical group of lipids called the fatty vitamins that the body can’t make itself. So they must come from foods. There are 4 of these fatty vitamins known as Vitamins A, D, E and K. They are said to be fat-soluble because they dissolve in oil and they have some interesting and unique characteristics.

Vitamin K is the oddball vitamin. It’s most unusual of the fatty vitamins. It’s actually the most unique of all the vitamins in the sense that, unlike the others which affect a wide variety of chemical processes, Vitamin K’s roles are restricted to activation of a single group of proteins that function as calcium attractors or magnets. As calcium plays a key role in blood clotting, enhancing the production of these proteins allows Vitamin K to serve as a co-factor for maintaining the blood’s consistency and keeping us from bleeding to death when we get wounded. The heart needs calcium too. Making sure you’re getting enough Vitamin K, thus making enough calcium magnets, can reduce the likelihood of stroke and heart attacks. Vitamin K and calcium magnet production is important for bones too. Getting enough can prevent osteoporosis and reduce fractures. Because Vitamin K is made by gut bacteria, the best way to improve its status in the body is to keep the intestinal tract healthy. Consumption of probiotics and fermented foods can help. Kale, collard green, spinach and other green leafy veggies are good sources and you’ll get some vitamin K in chili peppers as well as curry and paprika.

The second fatty vitamin, Vitamin A is our building (anabolic) vitamin. It enhances production of all tissue especially skin, muscle and bone. Vitamin A is also important for keeping the immune system robust and active. And no part of the body is more dependent on Vitamin A than the eyes. Deficiencies in this essential nutrient can lead to ocular conditions and problems with night vision. If you want to get dietary Vitamin A you can’t be a vegan, it’s the quintessential animal vitamin and found in abundant quantities in dairy, eggs and organ meats. Plants produce a similar molecule called beta carotene, which, although not Vitamin A, can be transformed into the anabolic substance. According to National Academy of Sciences Food and Nutrition Board, the conversion occurs at a rate of 12 parts beta carotene to 1 part Vitamin A. This proportion does presuppose a healthy digestive system, particularly when it comes to bile and the liver, and this is not always the case.

Vitamin E, also known as tocopherol, is our protecting vitamin, especially for the brain and nervous system. It supports and protects the liver and thyroid as well and it’s also helpful for muscles and for the heart. Tocopherols accelerate wound healing and can protect the skin from sunburn and sun damage. Vitamin E also plays a role in reproductive health. It protects sperm cells as well as seminal fluids and helps prevent estrogen toxicity in both men and women. The word “tocopherol”, Vitamin E’s Latin moniker, means: “to bear children”. Vitamin E is nature’s fat protector, so you’ll find it in foods that contain a high proportion of lipids. Grains, nuts and vegetable oils are packed with tocopherol. There’s some in greens and organ meats too. Unfortunately, while Vitamin E is present in these kinds of foods, you won’t find it in the amounts needed to provide significant health and therapeutic benefits.

The 4th fatty vitamin is Vitamin D, the sunshine Vitamin. When ultraviolet rays hit the skin, cholesterol resident in the epidermis is transmuted into Vitamin D. In addition to playing a part in keeping skin healthy and sun protected, Vitamin D supports the immune system and digestive system too. Vitamin D helps the body fight cancer, heals the plaques of psoriasis and may prevent the development of diabetes. And, Vitamin D may also be protective against multiple sclerosis. According to researchers from McGill University “…investigations that examine disease patterns in populations suggest an association between lower Vitamin D level and an increased risk of MS”. Scientists have long recognized that exposure to the sun, a potent Vitamin D activator can improve MS symptoms and even prevent the onset of the disease. In addition to the homemade version produced in our skin via solar activation, Vitamin D is also available via the diet. Like Vitamin A, dietary versions of the sunshine Vitamin are found primarily in animal foods; organ meats, dairy, and eggs are good sources. So are fish like sardine, herring and tuna. Vegans should be prepared to get theirs from the sun and supplements although they can get some from mushrooms, particularly portabella and maitake.

The fatty vitamins are found throughout nature, so theoretically at least, no one should ever be lacking. However with modern food farming, food processing and digestive diseases, actual deficiencies may be more common than anyone realizes. Because most multi-vitamins won’t get you more than smattering of these precious nutrients, in addition to eating the appropriate foods and getting out in the sun for some homemade Vitamin D, to guarantee you’re getting all you need, it’s probably a good idea to supplement with each individually, readily and as inexpensively available.