Lipids are a group of diverse organic compounds that are insoluble in water. Some types of lipids, such as fats, phospholipids, and steroids, are crucial to the body. Furthermore, lipids function as structural components of cell membranes and energy stores.
Lipids are the building blocks of cell structure and function. Lipids include fats, oils, waxes, certain vitamins (such as A, D, E, and K), hormones, and most of the cell membrane that is not made up of proteins.
In this article we will tell you what lipids are, what they consist of, what types of lipids exist and why they are important for your health.
What are lipids?
Lipids are chemical compounds (carbon and hydrogen atoms). These compounds are characterized by being hydrophobic, that is, they repel water, which makes them almost insoluble in water.
Lipids are oxidized to release energy and there are numerous types of lipids, which you will see below:
lipid types
Depending on their chemical composition, lipids can be divided into different classes: fats, phospholipids, and steroids.
fats
When we talk about fats in general, there are two types of fats: saturated and unsaturated. Also known as good fats and bad fats. Triglycerides have three types of atoms: carbon, hydrogen, and oxygen.
Saturated fat is usually solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat are high in saturated fat. Most saturated fat comes from animal foods, such as red meat and butter.
Unsaturated fats, which are liquid at room temperature, are considered good fats because they can improve blood cholesterol levels, relieve inflammation, stabilize heart rate, and other beneficial functions.
Unsaturated fats are found predominantly in plant-based foods, such as vegetable oils, nuts, and seeds.
phospholipids
A phospholipid is a type of lipid molecule that includes fats, waxes, and some vitamins. Each phospholipid is made up of two fatty acids, a phosphate group, and a glycerol molecule.
Eggs, organ meats, lean meats, fish, shellfish, cereals, and seeds are good sources of phospholipids.
glycolipids
Glycolipids are lipids that help maintain the stability of the cell membrane and are crucial for the immune response and in cell connections to form tissues.
Glycolipids can be found in some vegetables, including mustard, cabbage, and squash.
Cholesterol
According to the American Heart Association, cholesterol is a waxy substance. It should be noted that cholesterol is not inherently “bad.” In fact, our body needs it to build cells. However, too much cholesterol can be harmful to cardiovascular health.
Cholesterol comes from two sources. The liver makes all the cholesterol it needs. The rest of the cholesterol comes from animal-derived foods, such as meat and dairy.
Those fats cause the liver to make more cholesterol than it would otherwise. For some people, this extra production means they go from a normal cholesterol level to an unhealthy one.
Some oils, such as palm oil or coconut oil, can cause the liver to produce more cholesterol.
steroids
They are lipids found especially in bile acids, sex hormones (androgens), corticosteroids, vitamin D, and cholesterol.
Cholesterol is the precursor of some steroids and, in turn, is one more component of the layer of cell membranes.
Lipoproteins
Lipoproteins are substances made up of proteins and fats that carry cholesterol in the blood. There are two main types of cholesterol:
High-density lipoproteins or “good” cholesterol and low-density lipoproteins or “bad” cholesterol
lipid function
Fats insulate our organs and serve as structural components of our cells. They also help regulate body temperature, keep skin, hair, nails, and hormones healthy, and help us absorb fat-soluble vitamins like vitamins A, D, E, and K.
Fat intake also helps with weight loss, as low-carb diets are correlated with weight loss and weight maintenance. This is largely because fat keeps you fuller longer.
They provide energy
Fats typically provide more than half of the body’s energy needs. Fat from food is broken down into fatty acids, and those that are not needed immediately are packaged into triglycerides and stored in fat cells.
They constitute an important water reserve
Lipids represent an important reserve of water thanks to their reduction capacity, which is greater than that of carbohydrates.
They generate heat
A study conducted on Beva demonstrated a release of heat during the oxidation of fatty acids, showing a higher degree of heat generation compared to glucose.
They are part of biological membranes
Lipids are made up of fatty acid molecules, which come from dietary fats. Various lipids and proteins make up the membrane around cells. Therefore, fat consumption is important for good cell reproduction.
They transport vitamins and facilitate their absorption
Fat-soluble vitamins, such as A, D, E, and K, are stored in the body for long periods of time and often pose a greater risk of toxicity than water-soluble vitamins when consumed in excess. That is why it is necessary to eat a healthy and balanced diet.
Contribute to the regulation of hormones
It is important to know that hormones are formed from fats and cholesterol; Without fat, the production of hormones would be impossible.
Fats also help with the absorption of fat-soluble vitamins like A, D, E, and K. A nutrient deficiency can cause a hormonal imbalance, and not consuming enough fat could be the cause.
So don’t be afraid to indulge in some healthy fats like olive oil and avocado or a grilled steak.
This way it will help your body to better absorb all those wonderful vitamins and minerals to help maintain a better hormonal balance.
Protect vital organs
Fat tissue helps the body store excess energy. It also releases hormones and other substances that help regulate metabolism by communicating with other organs and tissues, such as your liver, pancreas, and muscles.
Foods that contain lipids
Here are the foods that contain the healthiest fats to protect your organs, improve your cognitive function, and regulate your hormones:
Eggs
The fat in eggs is found mainly in the yolk. Compared to egg whites, the yolk contains most of the egg’s nutrients, such as iron, folate, and vitamins.
In addition, the yolks contain lutein and zeaxanthin, two nutrients that improve eye and brain health.
meats
Contrary to popular belief, meat is one of the most nutritious foods you can eat.
Meat is packed with vitamins, minerals, antioxidants, and various other nutrients, with greater bioavailability, meaning your body can synthesize them quickly and effectively.
Red meat is very nutritious, especially if it comes from animals that have been naturally fed and raised. It is a great source of protein, iron, B12, zinc, creatine, and several other nutrients.
Milk
The fat available in milk is, in addition to being healthy, high in bioavailability and nutrients. Do not be afraid to consume whole milk, since contrary to what most believe, it may even be better to avoid weight gain.
A study published in the American Journal of Nutrition looked at the effects of full-fat and full-fat dairy on obesity and found that those who ate high-fat dairy reduced their risk of becoming overweight or obese by 8%.
Nuts and cereals
In general, all nuts and grains are a good source of fat, fiber, and protein.
Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fats. They are also rich in vitamins and minerals, such as magnesium and vitamin E.
Olive and other seed oils
The main type of fat found in all types of olive oil are monounsaturated fatty acids. These lipids are considered healthy dietary fats. That is why olive oil has certain health benefits.
fish and shellfish
The omega-3 fatty acids found in fatty fish such as salmon or trout can help keep blood pressure low, lower triglycerides, and also slow the buildup of plaque in the arteries.
In addition, they can help you reduce the chance of an abnormal heart rhythm and the chance of heart attack and stroke. And as if that were not enough, they are good for the brain.
Importance of lipids for the body
Fats are essential for our body. Ever since fat was demonized, people started eating more sugar, refined carbs, and unhealthy processed foods.
As a result, the entire world is more overweight than ever and more people with diabetes and heart disease than ever before.
However, times are changing again and science does not stop showing us how necessary and important fat is for humans.
So don’t be afraid of the scale and add more fat to your diet, you will see how those numbers drop in a short time while your health improves.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.