The scientific term for body fat is “adipose tissue.” Adipose tissue serves a number of important functions. Its primary purpose is to store lipids from which the body creates energy. In addition, it secretes a number of important hormones, and provides the body with some cushioning as well as insulation.
Adipose tissue is a connective tissue that is extends throughout your body. It is found under your skin (subcutaneous fat), between your internal organs (visceral fat) and even in the inner cavities of bones (bone marrow adipose tissue)
What are the types of fat in my body? There are different types of fat in your body. Healthcare providers identify each type of fat by its color and function, including:
- White fat: Most of the fat in your body is white fat. White fat stores energy in various places around your body. White fat insulates your organs. Too much white fat leads to obesity.
- Brown fat: Brown fat is smaller than white fat. It stores energy and burns that energy to regulate your body temperature. Brown fat helps you burn calories by creating heat right before your body starts to shiver (thermogenesis). It also helps regulate sugar (glucose) and fat metabolism.
- Beige fat: Beige fat is a combination of white and brown fat cells. These cells burn calories to regulate body temperature by converting white fat cells to brown.
Understanding brown fat (brown adipose tissue) is a type of body fat that regulates your body temperature in cold conditions keeping you warm. Brown fat activates right before you start to shiver. It produces heat by breaking down blood sugar (glucose) and molecules of fat – thus burning calories. This process (thermogenesis) creates heat to help you maintain your body temperature.
You have a small percentage of brown fat in your body compared to white fat.
How does brown fat help my body?
Brown fat helps your body in different ways including:
- Maintains your body temperature.
- Produces and stores energy.
- Burns calories (metabolism)
- Helps control blood sugar and insulin levels.
Metabolism: Converting food into energy. Metabolism is the process by which the body changes food and drink into energy. During this process, calories in food and drinks mix with oxygen to make the energy the body needs. Even at rest, a body needs energy for all it does.
Why is brown fat the color brown?
Fat in your body has different colors that designate its function. Brown fat is brown because the fat cells are full of mitochondria. Mitochondria is made up of a lot of iron, which gives brown fat its color.
Where is brown fat located?
Brown fat in newborns is located in their back, neck and shoulders. During childhood and adolescence, brown fat scatters around the body. Brown fat in adults is located around the neck, kidneys, adrenal glands, heart (aorta) and chest (mediastinum).
How much brown fat is in my body?
The amount of fat in your body varies from person to person. You have less brown fat than white fat in your body.
In newborns, brown fat makes up 2% to 5% of their total body weight. During childhood and adolescence, the amount of brown fat reduces. As an adult, you have a small amount of brown fat. People who are lean, like athletes, have more brown fat in their bodies than others.
How do I get fat in my body?
You get fat from the foods you eat. Fat is essential because it produces energy. There are a lot of different foods that provide good sources of fat, including:
- Avocados.
- Nuts and seeds (cashews, chia seeds, flax seeds).
- Fish (salmon, fresh tuna).
- Yogurt.
Always combine foods that have good fat with vegetables, whole grains, protein and dairy to eat a well-balanced diet.
Foods you should avoid to prevent unhealthy fat from collecting in your body include:
- Saturated fats (processed foods, margarine, white chocolate, desserts).
- Trans fats (fried foods, frozen foods).
How do I increase the amount of brown fat cells in my body?
People might want to increase the amount of brown fat in their bodies if they want to lose weight and burn calories. You can take steps to increase the amount of brown fat in your body by:
- Lowering the temperature: Brown fat activates at colder temperatures, right before you start shivering. Some studies suggest turning down the thermostat, taking a cold shower or an ice bath could activate brown fat to help your body produce more to burn more calories.
- Adding iron to your diet: You build fat from the foods you eat. As brown fat is rich in iron, choose iron supplements or food items rich in iron, like meat and seafood, whole grains, leafy vegetables and beans, to make sure your body gets enough iron to keep your fat cells healthy.
- Eating a well-balanced diet: Nutrition is vital for your health, especially if you want to increase brown fat in your body. Research shows that some foods like apples and dried fruit contain a chemical that activates brown fat production called ursolic acid. Eat enough food to satisfy your appetite and avoid overeating or eating processed foods.
- Exercising: Staying active is a great way to maintain good health. Studies suggest that exercise activates your body’s blood hormone irisin, which tells white fat in your body to burn like brown fat. This process creates “beige fat.”
Brown fat positively influences the way your body works by maintaining your body temperature in cold conditions and producing energy. Take steps to keep the brown fat in your body healthy by eating a well-balanced diet, exercising and lowering the temperature in controlled environments by taking a cold shower or an ice bath a couple of times a week. If you’re unsure what foods or activities are right for your body, talk with a healthcare provider.
MORAL of the story of brown fat — Go outdoors! Enjoy this wonderful frigid weather Illinois has to offer!
