We all get a little scared when we hear the word 'fat', don't we? We think of it as something that is bad for the body and makes us gain weight. But did you know that not all fat in our bodies is bad? In fact, there is a special type of fat that is very important for our bodies, helps us, and does 'good' work. That's the 'good' fat we're going to talk about today, and that's
brown fat !
What is this brown fat?
Okay, so what is this brown fat? Some people also call it
brown adipose tissue .
Simply put, this is a special type of fat in our bodies. Its main job is to warm us up when we feel cold. It's like a little heater inside our bodies.
Not only that, but this brown fat can store energy and also helps our body burn calories. It only starts working, that is, it becomes active, when cold weather arrives.
What types of fats are in our bodies?
Now look, there are different types of fat in our bodies. Just like there are different types of people in the same family. Doctors identify these by their color and by the function they perform. There are three main types:
- White Fat : This is the most abundant fat in our body. It stores energy and is deposited in various parts of the body. It also helps protect our internal organs. However, if this white fat becomes too much, it can lead to obesity . This means that it can be a bit of a 'bad boy' if not controlled.
- Brown Fat: This is our protagonist. It is smaller than white fat. It stores energy and burns that energy to control our body temperature. Especially when we are about to get a cold , that is, before we get a cold, this brown fat is the one that heats up the body and burns calories through thermogenesis . It also helps control blood sugar (glucose) and fat metabolism . This is the 'good boy'.
- Beige Fat: This one is a little special. It's a combination of both white fat cells and brown fat cells. It's like a hybrid. These cells also burn calories and control body temperature. What they do is convert white fat cells into brown fat cells. That is, it's like helping to turn a 'bad kid' into a 'good kid.'
What exactly does brown fat do?
So, what exactly does this brown fat do? Its main job is to generate heat to warm our blood. Remember how I said it starts working when we feel cold and are about to shiver? That's when brown fat becomes active. Do you know how it generates heat? It breaks down the glucose and fat molecules in our blood. This process is called
thermogenesis . That's what helps keep our body temperature at the right level.
How does brown fat help our body?
So, there are several ways this brown fat helps our body. Let's see what they are:
- It maintains your body temperature properly and prevents you from getting cold.
- It produces and stores energy .
- It burns calories, which means it can also help you lose weight.
- It helps control blood sugar and insulin levels . This can also be important for people with diabetes .
What does brown fat look like? Why is it brown?
Imagine, what does this brown fat look like? These are actually made up of very small fat cells. Inside these cells are fatty acids and glycerol. The amazing thing is, the structure, that is, the shape, of this brown fat is more similar to our muscles than other fats. Because the cells that store this brown fat in the tissues (
adipocytes ) are very small. When fat accumulates in the body, these fat particles come together and form a ball. If you look at brown fat, it looks like a small, brown, oval-shaped ball. Now the question is, why is this called 'brown' fat? Why not white? The different colors of the fats in our bodies tell us what they do. The reason that brown fat is brown is that those fat cells are full of things called
mitochondria . You probably heard about mitochondria when you were in school. They are like the 'power plants' of cells. These mitochondria are rich in iron. It is because of that iron that brown fat gets its characteristic brown color.
Where is brown fat located?
Do you know where a newborn baby's brown fat is located? On their back, neck, and shoulders. That's what helps babies withstand the cold. During childhood, that is, when they grow up a little, when they're young, this brown fat is distributed throughout the body. But when we're adults, this brown fat is mainly located around the neck, around the kidneys, near
the adrenal glands , around
the aorta , and in the middle of the chest (
mediastinum ).
How much brown fat do we have in our bodies?
So how much brown fat do we have in our bodies? Actually, this amount varies from person to person. But one thing must be said, we do not have as much brown fat as we have white fat. The total body weight of a newborn baby
Brown fat is between 2% and 5%. As they grow older, that is, during childhood and adolescence, the amount of this brown fat gradually decreases. As adults, we have a very small amount of brown fat in our bodies. However, it has been found that people who are thin, who exercise frequently, that is, athletes, have a little more brown fat in their bodies than others. Diseases that affect brown fat
Okay, now let's see what medical conditions can affect this valuable brown fat.- Anorexia Nervosa: This is a mental illness related to eating. In this, a person becomes so obsessed with food that they lose both white and brown fat. This affects the way the body produces energy and makes it difficult to regulate body temperature.
- Congenital Leptin Deficiency: Leptin is a hormone produced by our fat cells (adipose tissue). It is this hormone that controls body weight. If someone has this leptin deficiency, their fat cells do not produce the hormone leptin properly. Then the risk of becoming obese is higher.
- Lipodystrophy: This condition affects the amount of adipose tissue in the body and how it is broken down. A person with lipodystrophy has difficulty storing energy from food.
- Lipoma: These are fatty lumps that form under the skin. They usually don't cause pain or major health problems. However, if they are bothersome to a person, doctors can remove the fatty tissue.
Methods to check the health of brown fat
Doctors do several tests to see if the fat cells in your body, especially brown fat cells, are healthy. Some of them include:- Blood tests : For example, tests like a complete blood count (CBC) .
- PET scan, CT scan: These are special types of scans . They can see what's inside the body, and how fat is deposited.
- MRI scan (MRI): This is another powerful type of scan.
How do we get fat in our bodies?
How do we get fat from the food we eat? It's simple. Fat is essential because it's needed to produce energy. There are many foods that provide 'good' fats. Here are a few examples:- Avocado
- Nuts and seeds (cashews, chia seeds, flax seeds)
- Fish (salmon, fresh tuna)
- Yogurt
Always remember,These good fat foods should be eaten in balance with vegetables, fruits, whole grains, protein, and dairy foods. That's when a truly balanced diet is achieved. In addition, there are foods that we should avoid to prevent the accumulation of 'bad' fat in the body. They are:- Saturated fats: These are found in things like processed foods, margarine, white chocolate, and desserts.
- Trans fats: These are found in things like fried foods and frozen foods.
How do you increase the number of brown fat cells?
Many people wonder, 'How can I increase the amount of brown fat cells in my body?' This is especially important for those who are trying to lose weight and burn calories. In fact, there are several things we can do to increase the amount of brown fat in our bodies:- Lowering the temperature: Remember, brown fat is activated in cold temperatures, when the body is about to shiver. Some studies suggest that things like turning down the air conditioning (AC) temperature in your home, taking a cold shower, or diving into ice water can activate brown fat, help the body produce more brown fat, and burn more calories. However, these should be done with caution and under medical advice.
- Adding iron to your diet: We make fat from food. Since brown fat is rich in iron, make sure you are getting enough iron. Eat iron-rich foods like meat, seafood, whole grains, green vegetables, and beans. If necessary, you can also take iron supplements on the advice of a doctor. This will help keep fat cells healthy.
- Eat a balanced diet: Nutrition is very important for our health. Especially if you are looking to increase brown fat. Some studies have shown that some foods, such as apples and raisins, contain a chemical called ursolic acid , which activates the production of brown fat. Eat only enough to satisfy your hunger, avoid overeating, and avoid processed foods.
- Exercise: Staying active is a great way to maintain good health. Studies show that when we exercise, a hormone called irisin is activated in our body. This irisin hormone 'tells' the white fat in our body to burn like brown fat. This process is what creates the 'beige fat' I mentioned earlier.
So, what is the message we should remember from today's story?
Simply put, this brown fat is very beneficial for our bodies. It helps regulate our body temperature and produce energy in cold conditions. To keep this valuable brown fat in our bodies healthy, you can eat a balanced diet, exercise regularly, and try lowering your body temperature in a controlled environment, such as taking a cold shower a few days a week.But before you do anything, especially if you're not sure what kind of food or activity is right for you, be sure to talk to a doctor. That way, you can know what's best for your body.
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