Fatty Acids

Fatty Acids

We mentioned earlier that glycerides are made from the combination of glycerol and different amounts of fatty acids. In this section we will take a closer look at fatty acids. Fatty acids are the building blocks of the fat in our bodies and in the food we eat. During digestion, the body breaks down fats into fatty acids, which can then be absorbed into the blood. Once fatty acids are absorbed they are recombined with glycerol to make the fats that the body needs.

Fatty acids have many important functions in the body, including energy storage. Most of the body’s energy reserves, are stored as fat. Stored fat can be viewed as active tissue because it is constantly being used and replaced. After meals, fat is stored. However, between meals, stored fat is slowly released to cells to keep them supplied with fuel. While the brain needs glucose, our liver, muscle, and fat cells actually prefer to “burn” fat.

Types of Fatty Acids

Some fatty acids can only be produced by bacteria and plants.  These Essential Fatty Acids are so called because they have can only be obtained from the diet. Children who were born prematurely, or had a lot of antibiotics at a young age, or have lots of allergies or frequent infections which indicate immune dysfunction, are particularly at risk for essential fatty acid deficiency. 

There are two families of Essential Fatty Acids: omega-3 fatty acids (n-3) and omega-6 (n-6). Being saturated by hydrogen atoms (H) and containing more than one double bond between atoms, these fatty acids are named polyunsaturated fatty acids (PUFAs). Most of the PUFAs are found in plants and oily fish.

Omega-3 Fatty Acids

The three major omega-3 fatty acids obtained from ingested food are:

• Alpha-Linolenic acid (ALA) : plant-based omega-3.
• Eicosapentanoic acid (EPA) & Docosahexanoic acid (DHA): fish-based omega-3 (from algae)

Alpha-Linolenic acid (ALA)

is found in land-based plant foods, especially nuts, seeds, soybeans, green leafy vegetables, and some refined oils like walnut and flax oil. 

It is an essential Fatty Acid unlike the other two omega-3 fatty acids which are made from ALA in the body.

Foods High in Alpha-Linolenic Acid

Eicosapentaenoic acid (EPA) &

Docosahexaenoic acid (DHA) are the two non-essential omega-3 fatty acids which are only found in animal-based foods; fish and seafood naturally, as well as unnaturally through the eggs of hens which are fed a special omega-3 enriched diet. Cold-water fish is considered to be the best source but they do not actually make it themselves. 

Fish get EPA and DHA from the marine plants they eat or from eating other fish that consume these plants.

Benefits of Omega-3 Fatty Acids

Omega-6 Fatty Acids

Omega-6 Fatty Acids

Omega-6 fatty acids are polyunsaturated fatty acids in which the first double bond is between the 6th and 7th carbon. Only one of them, Linoleic acid (LA) is essential: must be obtained from the diet.

Linoleic acid (LA)

is a polyunsaturated omega-6 fatty acid. It is an essential fatty acid for humans and must be obtained through their diet.

Foods High in Linoleic Acid

Arachidonic Acid (AA)

is not one of the essential fatty acids. However, it does become conditionally essential if a deficiency in linoleic acid exists or if an inability to convert linoleic acid to arachidonic acid occurs. Little or no arachidonic acid is found in common plants.

Gamma Linolenic Acid (GLA)

is a non-essential fatty acid found primarily in seed oils. GLA is obtained from vegetable oils such as evening primrose (Oenothera biennis) oil (EPO), blackcurrant seed oil, borage seed oil, and hemp seed oil. GLA is also found in varying amounts in edible hemp seeds, oats, barley, and spirulina.

Dihomo Gamma Linolenic Acid (DGLA)

is made in the body by the elongation of GLA. It is an extremely uncommon fatty acid, found only in trace amounts in animal products.

Conjugated Linoleic Acid (CLA)

is a non-essential omega-6 polyunsaturated fatty acid made by the modification of Linoleic Acid. CLA are naturally produced by bacteria in ruminants, so they appear in high-fat dairy products, such as cheese and butter, and in lamb and beef, but also in kangaroo  and turkey. It is also present in human breast milk but its concentration depends on the maternal CLA intake. CLA-enriched yogurt, milk chocolate and fruit juices are available.

Omega-3 vs Omega-6 Fatty Acids

Saturated vs. Unsaturated Fats

Trans vs. Saturated vs. Unsaturated Fats

https://youtu.be/nFNREaUJCFY