What Fats Really Do Inside the Body
Fats are a primary structural and regulatory nutrient in the human body. They are not just a fuel source – they are raw materials.
Dietary fats are used to build cell membranes, regulate hormone production, protect organs, insulate nerves, and support the absorption of key vitamins. Without sufficient fat intake, the body struggles to maintain long-term stability.
Unlike carbohydrates, which are primarily burned for immediate energy, fats are involved in slow, sustained energy delivery and deep physiological maintenance.
From brain tissue to joint health, fats are embedded throughout the body’s systems. They are not optional – they are foundational.
Why Fats Matter More Than Most People Realise
1. Hormone Production Depends on Fat
Many key hormones – including testosterone, oestrogen, cortisol, and vitamin D-related hormones – are built from or regulated by fats.
Chronically low-fat diets often disrupt hormone balance, which can affect mood, energy, recovery, libido, and long-term health.
2. The Brain Is Largely Made of Fat
The human brain is composed largely of fats, particularly essential fatty acids. These fats support cognition, memory, mood regulation, and nervous system signalling.
Insufficient or poor-quality fats can impact mental clarity and emotional stability over time.
3. Fat Enables Vitamin Absorption
Vitamins A, D, E, and K are fat-soluble. Without dietary fat, these vitamins cannot be properly absorbed or used.
This means you can eat nutrient-rich foods and still become deficient if fat intake is too low.
4. Fats Support Long-Term Energy and Stability
Fats provide a slow, steady energy source that helps stabilise blood sugar and reduce energy crashes.
They are especially important during rest, low-intensity activity, and overnight recovery.
How Much Fat Do You Actually Need?
Fat requirements vary based on body size, activity level, metabolic health, and overall diet. However, fats should never be eliminated or treated as a minimal afterthought.
For most adults, fats should make up a consistent portion of daily intake, supporting hormones, joints, brain function, and recovery.
Rather than chasing exact percentages, focus on regular inclusion of quality fats at meals and across the week.
Best Sources of Fats
Not all fats behave the same way in the body. Quality, processing, and balance matter.
- Whole Food Fats: Olive oil, avocados, nuts, seeds
- Animal-Based Fats: Eggs, oily fish, butter, ghee, full-fat dairy
- Omega-3 Sources: Sardines, salmon, mackerel, flaxseed, chia seeds
- Traditional Fats: Tallow, lard, coconut oil (used appropriately)
Minimise heavily processed seed oils and repeatedly heated industrial fats, which can contribute to inflammation and oxidative stress.
A Simple Way to Build a Fat-Balanced Meal
A practical way to include fats is to treat them as a consistent supporting layer, not the main bulk of the plate.
Alongside protein and carbohydrates, include one clear fat source at each main meal.
- Add olive oil or butter to cooked vegetables
- Include eggs or oily fish as a protein source
- Use nuts, seeds, or avocado as a side component
This approach supports absorption, satisfaction, and metabolic balance without overcomplication.
Fats
Fats are not a problem to be avoided. They are a requirement for long-term health, hormonal balance, and structural integrity.
When sourced well and used appropriately, fats support stability rather than excess.
Internal Links
- Protein – The Building Block of Strength and Recovery
- Carbohydrates – Fuel for Movement and the Nervous System
- Nutrition & Human Performance
External Links
FAQ
Are fats bad for weight management?
No. Excess calories matter more than fat itself. Fats can support satiety and metabolic health when used appropriately.
Should fats be avoided at certain meals?
Generally no. Small amounts of fat improve nutrient absorption and meal satisfaction.
Is low-fat eating healthier?
Long-term low-fat diets often create hormonal and nutritional issues if not carefully managed.