89 Cholesterol is a type of fat found in the blood. It is essential for building cells, producing certain hormones, and making vitamin D. The body produces cholesterol naturally, but it can also come from food. An excess of LDL (Low-Density Lipoprotein) cholesterol is harmful to health because it accumulates in arteries and can cause heart disease and stroke. Give examples of processed food. An antioxidant is a substance that protects cells, helping to prevent ageing and diseases. ONLINE RESOURCES What vitamins for the immune system? 168 FATS, VITAMINS, AND MINERALS Fats, vitamins, and minerals are essential nutrients for energy storage, cell structure, metabolism, and immune function. They all play vital roles in preventing deficiencies, too. Fats Fats, or lipids, are the most calorie-rich nutrients, providing energy and playing a key role in building and maintaining cell structure. They also protect us from cold and heat, insulate and protect organs, maintain the health of skin and hair, and help absorb certain vitamins that can only dissolve in fats. Fats can be: saturated, when they are contained in animal products (e.g. meat, butter, cheese) and some plant oils (e.g. coconut oil), and are solid at room temperature. They can raise cholesterol levels if consumed in excess; unsaturated, when they are contained in plant-based oils (e.g. olive oil), nuts, seeds, and fatty fish (e.g. salmon), and are liquid at room temperature. They are considered healthier fats as they can help lower bad cholesterol levels; trans, when they are artificial fats created during food processing (e.g. in snacks). They are harmful to health and should be avoided as they can raise bad cholesterol levels and increase the risk of heart disease. dairy: latticini greens: verdura trace mineral: oligoelemento Vitamins Vitamins are nutrients that the body needs in small amounts to function properly. Our body cannot produce all the vitamins we need, so some of them must be obtained from food or supplements. Vitamins can be divided into: fat-soluble, which are stored in the body s fat tissues. They include: Vitamin A, important for vision and skin health; Vitamin D, which helps with calcium absorption and bone health; Vitamin E, which acts as an antioxidant and supports immune functions; water-soluble, which are transported through the bloodstream. They include: Vitamin C, which boosts the immune system; B vitamins, which are important for energy, brain function, and red blood cell production. Minerals Minerals are inorganic substances found in soil, water, and food. They cannot be produced by the body, so they must be obtained from food. Minerals are divided into: macrominerals (needed in larger amounts) like: Calcium, which strengthens bones and teeth (found in dairy and leafy greens); Magnesium, which supports muscle and nerve function (found in seeds and whole grains); Potassium, which regulates blood pressure (found in bananas and potatoes); trace minerals (needed in smaller amounts) like: Iron, which helps produce red blood cells (found in meat and spinach); Zinc, which supports immunity (found in seafood and nuts); Selenium, which supports the thyroid function (found in fish and eggs).