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Macronutrient

Fat

Recommended Daily Allowance: 20–35% of calories (55–80 g)

Fat is the most energy-dense nutrient. Essential for absorbing vitamins A, D, E, K and producing hormones.

✅ Health Benefits

Concentrated energy source (9 kcal/g)
Absorption of fat-soluble vitamins (A, D, E, K)
Building material for cell membranes
Production of sex hormones
Protection of internal organs
Thermoregulation

⚠️ Deficiency Signs

Dry skin, eczema
Hormonal imbalances
Deficiency of vitamins A, D, E, K
Constant hunger
Cognitive function problems

🛑 Excess

Obesity and weight gain
Elevated cholesterol (saturated fats)
Cardiovascular disease risk
Fatty liver disease

🏆 Top Sources in НейроДиет Database

BK Double Whopper
370g

54 g

Almond flour (100g)
100g

50 g

KFC Medium Bucket
400g

48 g

Samgyeopsal (150g)
150g

45 g

Ribeye steak medium (250g)
250g

44 g

Full English breakfast (serving)
400g

44 g

BK Steakhouse
310g

42 g

BBQ ribs (300g)
300g

42 g

Whopper (1 pc)
1 pc (270g)

40 g

Pork ribs (200g)
200g

40 g

💡 Interesting Facts

1 g of fat = 9 kcal — twice as calorie-dense as protein and carbs
Omega-3 and Omega-6 are essential fatty acids
Trans fats are the most harmful type (margarine, fast food)
Olive oil is the best source of monounsaturated fats
60% of the brain is made of fat

Other Nutrients

Track Fat with НейроДиет