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The reason why animal fat is good for your health

Animal fat and lean meat

Written on May 26, 2024

Animal fat

Animal fat is grouped under Saturated fats; they are rendered from tissue of edible animals like cow, sheep and pig. When saturated fat is mentioned, people always point at clogging of coronary arteries leading to cardiovascular diseases like heart attack, stroke and abnormal blood pressure.


There are numerous health benefits of animal fats which are scientifically proven by health and nutritionists expert.

Animal fats contain fatty acids which are also found in other unsaturated fats, examples of these fatty acids are


Caprilic acid is found in dairy product, breast milk, animal fat and coconut oil which are very essential for our immune system.


Butyric acid is found in milk and animal fat which is very important for gut health.


Palmitic acid is the most common saturated fatty acid which is found in fish oil, vegetable oils, nuts, seeds and animal fats which is very essential for human metabolism and production of hormones.

For that reason, most nutrition experts recommend consuming animal fats but in moderation.

Other Examples of Saturated Fats Are

1. Tropical oils (coconut oil, palm oil, cocoa butter)

2. High fat dairy foods whole milk, butter, cheese, sour cream, yogurt (not all yogurt, look at Greek yogurt) which has been strained resulting in lower fat content but high in protein content.

3. Untrimmed beef, pork and lamb

4. Poultry skin

10 Benefits of Animal Fat in Your Diet

1. Formation of hormones

Few examples but very important hormones are estrogen, testosterone and progesterone are all made up of fats,

Progesterone; is a hormone whose function is to prepare the uterus for the implantation of a fertilized ovum and maintain pregnancy.

Testosterone; is a male sex hormone produced in testes which aids in development of male characteristics

Estrogen; is a hormone secreted by ovaries and function as female sex hormones.

Hormonal imbalance can also cause mood swings, feeling anxious or being depressed which are considered to be mental disorders, animal fat can be a remedy to this symptoms.

2. Nutrients Absorption

The body requires saturated fats to absorb other nutrients like proteins and vitamins and animal fats being the source of saturated fats it will help the body organs to maintain body cells functioning.


3. Release and Production of Bile

If you don't consume enough fats your body will not be able to produce enough Bile which aids the process of digestion and absorption of fats in the duodenum.


4. Bones

Strong bones are formed by vitamin D, apart from being manufactured in the skin on exposure to sunlight fat-soluble vitamins are required for normal bone development aiding to fetal growth, prevention of rickets and osteoporosis.


5. Growth

Pregnant women should consider taking enough animal fats for better fetal development, it also helps lactating mother to produce enough milk which is considered to be the best essential food with high nutrients for infants.


6. Boost Immune System

Your immune system will function much better if you consume enough saturated fats.
They contain vitamin A, D in animal fat and Vitamin E in vegetable fat which are essential nutrients to human body.


7. Keeps away hunger

Eating right portion of fat a day will make your stomach feel full thus reduce chance of overeating which is good for regulating body mass index (BMI).


8. Skin and Hair

As the saying goes, "You are what you eat". Skin is considered to be the largest body organ and it requires enough proteins and fats for it to look healthy, it slows down aging of your skin. The dermatologist considers adding animal fats to your diet if you want beautiful youthful skin. Another one is your hair; if it lacks animal fats it will look dry and brittle.


9. Enhances Your Brain Functionality

Large portion of brain is made up of fats. Omega-3 fatty acids activate level of memory, focus, concentration etc. To maintain normal brain functionality nutritionists advice that you should take enough fats to avoid memory loss in older age, mood swing, anxiety, depression and stress. Apart from Omega-3 fats from fatty fish such as salmon, mackerel and sardines, in plants seeds like soybean oil, flaxseeds, walnuts and canola oil you can also get from Eggs and saturated fats.


10. Gut Health

Autoimmune disorder is where one's immune system attacks one's own tissue. Fats lubricates the lining of digestive tract digestive system consists of small projections called villus which require lubrication for easy and smooth digestion, This villus may experience friction during food digestion which leads them to be worn out thus leading to bloating, excessive gas and rambling of the stomach leading to one's discomfort. You can avoid this by consuming fats.


Trans fat (Junk food)

Is a bad fat belonging tounsaturated fat They are prepared by partial hydrogenation: a process that turns healthy oil into solid fat to prevent them from becoming rancid thus make them cheap. Which is associated to cause diseases like coronary heart disease, cancer, type 2 diabetes (science has proven to be silent killer)

Trans fat is used in large amount in preparing fast-food like French fries, baked products and pastries which are full of calories.

Eating foods rich in Tran's fat increases cholesterol

But fats from Vegetables, nuts, seeds and fish are considered to fall under polysaturated and monosaturated fats which are good fats.

How to Maintain Good Eating Habit

Buying or choosing healthy food

Perishable food

Is type of food that does not keep for long, they naturally decompose or decay quickly, examples are fruit and vegetables. Choose green leafy vegetables which can take at least a period of time when refrigerated if you do not cook them immediately from the market, and you should not consider time only they are also rich in nutrients which are considered to be the source of vitamin E, examples are kales and spinach. Don't choose overripe fruits choose them wisely.

Over the shelf goods

Avoid refreshment products like biscuits, cookies, crackers, french-fries, soda, and energy drinks, they tend to contain lots of refined sugar which is harmful to human health. Instead of sugar choose or buy honey which is good for human health as it is considered medicinal. As for drinks choose fruit juice or milk. Did you know original honey has very shelf long life. Read the expiry date of any product before buying that is a good tip you should consider.

Recipe

Always choose organically produced food rather than tin packed food.

While cooking

Do not overcook vegetables

Do not over spice, use your favorite spices moderately because other people don't like spices or others don't use spices at all pertaining to their medical condition

Use healthy fats when cooking

Measure amount of salt or sugar where necessary

Outdoor meals or merrymaking

Don't go for fast foods or carbonated drinks

IF it's buffet choose white meat or less red meat, enough vegetables and carbohydrates

Drink water or milk rather than alcoholic drinks.

Drinking natural blended fruit juice is good for you, but consider eating a whole fruit for it is rich in fiber which aids in smooth digestion thus maintaining good gut health.

How to Make Simple Rabbit Stew using animal fat

Rabbit Meat

Rabbit meat is soft and lean
Wild rabbit's meat is much more delicious compared to domesticated one.

You can also buy this meat at the supermarket or butcher.

If you want to reach cooking perfection when frying it, use animal fat and few ingredients.

A great meal is when made with stew but others like it most when braised or roasted.

Get the ingredients ready

1. Whole rabbit meat

2. 100 g of animal fat

3. 3 cups of dairy milk

5. 2 medium onions

6. 1 bay leaf

7. 1/5 teaspoon dried sage

8. Fresh parsley, 6 cloves of garlic,

9. Fine salt

10. Olive oil

1 lime fruit

1 table spoon of paprika

100g of pumpkin

4 medium tomatoes

Water

Fresh ground black pepper

Preparations

1. Cut the meat into 8 pieces and wash

2. Cut the animal fat into pieces

3. Slice the onions, tomatoes, grind garlic and cut the pumpkin into medium cubes

Cooking

Boil the meat in water for about 50min or until the meat is dehydrated.

Take another saucepan and melt the animal fat, then put in the boiled meat and fry until golden brown.

Continue frying while adding pieces of garlic, onion, salt, pepper and tomatoes gradually till well fried

Add pumpkin cubes and herbs and continue to simmer, add milk and finally bay leaf, cover the saucepan and let it boil for few min like 10 to 15 min because pumpkin cooks up quickly.

Pumpkin makes eye catching orange yellow color, tasty and delicious soup!

You can serve the rabbit stew with mashed potatoes, rice or African staple food (ugali).

Health benefits of eating rabbit meat

Source of proteins

Rabbit meat is lean; it has low fat content and richer in protein providing the nine essential amino acids we need for growth and repair of body tissue.

Good source of minerals

Useful minerals like zinc, phosphorus, magnesium and iron which acts as immunity booster, high production of blood cells and energy which our body require for normal functionality.

Vitamins

Rabbit meat is full of vitamin C, B6 and B12 which acts antioxidant, brain booster and formation of hemoglobin

Heart Health

Rabbit meat lowers the risk of coronary heart diseases reason being it is white and of low fat content which means that it lowers the risk of cardiovascular diseases leading to healthy heart.