Fats

Fats build every cell membrane you own. They also carry flavor, cushion your organs, and are the only way your body absorbs vitamins A, D, E, and K. A meal with zero fat is missing a delivery system.

Common fat sources

· Olive oil, butter
· Nuts, seeds, tahini
· Avocado
· Fatty fish — salmon, sardines
· Eggs
· Cheese

Fat + plants

· Olive oil on tomatoes → helps absorb lycopene
· Butter on carrots → helps absorb beta-carotene
· Tahini on leafy greens → adds calcium and satiety

One simple meal

Tomatoes with olive oil, salt, and bread

Ripe tomatoes → plant compounds, water
Olive oil → fat, flavor, absorption
Salt → flavor, mineral
Bread → carbohydrate

Four ingredients, no cooking. The fat unlocks compounds in the tomato your body couldn't otherwise reach.

Cook it and log it

Something to investigate

Where does the fat in your last meal come from? Was it added, or did it come inside another ingredient?

Carbohydrates

Next lesson

Fiber