HELLO FRIENDS - YESTERDAY WAS MEATLESS MONDAY TODAY IS WHAT I CALL TEACHABLE TUESDAY. I TRY TO TEACH, YOU USE THE INFORMATION AND THEN TEACH WHAT YOU TAKE FROM OUR LESSON TO OTHERS. I HAD NO IDEA WHEN I BEGAN RESEARCHING FAT AND FATTY ACIDS WHAT I WAS IN FOR. PHEW!
IT'S TAKEN ME THE BETTER PART OF 2 DAYS TO COMPILE THIS. SOME OF IT IS VERY SCIENTIFIC AND TECHNICAL BUT HOPEFULLY IT IS ALL ACCURATE. IT SHOULD HELP THOSE OF YOU BATTLING HIGH CHOLESTEROL AND CLOGGED ARTERIES TO BETTER UNDERSTAND THE NUTRITION SIDE OF FATTY ACIDS AND WHAT THE HECK YOUR DOCTOR IS TALKING ABOUT WHEN THEY SAY "MONO SATURATED FATS" OR "OMEGA 3 FATS". I HOPE THIS MAKES SENSE TO YOU - THOUGH IT WAS NOT AS FUN TO WRITE AS MY GARDENS TO GROCERIES PIECE I DO THINK IT'S IMPORTANT THAT WE LEARN ABOUT OUR FOOD BEYOND WHATEVER AFFECTS US SPECIFICALLY. I MAY KNOW ABOUT EATING AND BAKING WITHOUT GLUTEN BUT TRULY COULDN'T HAVE DEFINED A FATTY ACID IF YOU'D PAID ME A FEW DAYS AGO.
THE BEST THING WE CAN DO FOR OURSELVES IS LEARN AS MUCH AS WE CAN ABOUT WHAT WE PUT IN AND ON OUR BODIES. LOOK AT A NUTRITION LABEL - MY SAYING IS IF YOU DON'T RECOGNIZE AN INGREDIENT YOUR BODY YOU WON'T EITHER. BUT WHAT ABOUT THE REST OF THE GIBBERISH ON THE SIDE OF A BOX OR CAN. DO WE UNDERSTAND THE BASICS? IF YOU ANSWERED NO THEN YOU'VE COME TO THE RIGHT PLACE SO LET'S GET STARTED WITH TEACHABLE TUESDAY TOPIC: FATTY ACIDS! (DRUMROLL PLEASE...)
Most of us are bombarded with information about fats (much of it conflicting or confusing) and the healthiest way to eat. The terms “saturated fats,” “omega-3 fats,” and “trans fats” are familiar parts of our collective vocabularies. But, what do these terms really mean and how are they significant in terms of eating healthy and in an appropriate way? If you take a little time to read this primer on fats and fatty acids, you will soon become familiar with these essential nutrients, their nomenclature and how they affect your health and well-being.The terms “fats” and “fatty acids” are often used interchangeably in lay literature and by news media. In fact, fatty acids are sub-units of fats. Most of the common fats that we eat and the fat we store in our body are technically called acylglycerols, which are fatty acids (acyl group) linked to an alcohol (glycerol) via an ester bond (connects acid + alcohol by eliminating a water molecule). Acylglycerols (fats) can have:
One fatty acid (acyl) group + glycerol: and are called monoacylglycerol or monoglycerides
Two fatty acid (acyl) groups + glycerol: and are called diacylglycerol or diglycerides
Three fatty acid (acyl) groups + glycerol: and are called triacylglycerol or triglycerides
Monoglycerides and diglycerides are metabolic intermediates and don’t appear in large concentrations in food or in our body. Hence, triglycerides are the major acylglycerol (FAT) in our foods and in our bodies. Although almost all of the fatty acids we eat and which we store in our bodies are triglycerides, fatty acids are also incorporated in all cell membranes as compounds called phospholipids.
Further, when fats are broken down (the ester bond cleaved) and taken out of your fat cells and transported in the bloodstream, they are called free fatty acids. In order for a fatty acid to travel (be soluble) in a liquid (your bloodstream), it must be bound to a protein. Free fatty acids are bound to albumin, the major plasma protein in blood.
Fatty acids fall into one of three major categories:
saturated fatty acids
monounsaturated fatty acids
polyunsaturated fatty acids
Much of the confusion about fatty acids stems from multiple systems of naming these molecules. Fatty acids can have common names, systematic names and numerical names. Most commonly fatty acids are referred to by their common names and numerical names.(http://thepaleodiet.com/fats-and-fatty-acids/)
Saturated fatty acids most frequently occur in higher concentrations in animal foods such as butter, cheese, and fatty meats; however, there are certain exceptions to this rule, and plant-derived fats such as coconut and palm oils are also extremely high in saturated fatty acids. In fatty foods, the most common saturated fatty acids are lauric acid (12:0), myristic acid (14:0), palmitic acid (16:0) and stearic acid (18:0). Excessive consumption of 12:0, 14:0 and 16:0 elevate blood concentrations of total and LDL cholesterol but recent meta analyses (combined large population studies) demonstrate they don’t increase your risk for heart disease. Stearic acid (18:0) is neutral and neither raises nor lowers blood cholesterol.
Monounsaturated fatty acids most frequently occur in higher concentrations in plant foods such as olive oil, most nuts, and avocados. Although marrow from animal bones is infrequently consumed in the U.S., it is also a good source of monounsaturated fats. When contrasted to saturated fatty acids, dietary monounsaturated fatty acids lower blood cholesterol concentrations. Below is a list of the common and numeric names for monounsaturated fatty acids that may occur in foods. The most common monounsaturated fatty acid in both plant and animal foods is oleic acid (18:1)
Polyunsaturated fatty acids contain two or more double bonds along their carbon backbones. Polyunsaturated fatty acids are classified into two biologically important subgroups: omega-6 and omega-3 fatty acids.
There are many health benefits of omega-3 fatty acids. Research shows strong evidence that the omega-3s EPA and DHA can help lower triglycerides and blood pressure. And there are studies showing that omega-3 fatty acids may help with other conditions, including rheumatoid arthritis, depression, and many more.Just what are omega-3 fatty acids exactly? How much do you need? And what do all those abbreviations -- EPA, DHA, and ALA -- really mean? Here's a rundown on omega-3 fatty acids.
Omega-3 Fatty Acids: Basics
Omega-3 fatty acids are considered essential fatty acids. We need them for our bodies to work normally. Because essential fatty acids (ALA, DHA, EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from our diet .
Omega-3s have a number of health benefits. Omega-3s are thought to play an important role in reducing inflammation throughout the body -- in the blood vessels, the joints, and elsewhere. However, omega-3 supplements (EPA/DHA) may cause the blood to thin and cause excess bleeding, particularly in people taking anticoagulant drugs.
There are several types of omega-3 fatty acids. Two crucial ones -- EPA and DHA -- are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA and EPA in the body. Algae oil often provides only DHA.(http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet)
Fatty acids are a class of compounds containing a long hydrocarbon chain and a terminal carboxylate group (-COOH). They have the general structure CH3(CH2)nCOOH. Fatty acids belong to a category of biological molecules called lipids, which are generally water-insoluble but highly soluble in organic solvents.
Fatty acids function as fuel molecules and serve as components of many other classes of lipids, including triglycerides (commonly known as “fats”) and phospholipids, which are important building blocks of biological membranes. Fatty acid derivatives also function as hormones and intracellular messengers.
Fatty acids can be either saturated or unsaturated, a distinction that has important consequences for their chemical properties as well as the properties of other lipids with fatty acid components:
- Saturated fatty acids have no double bonds between the carbon atoms of the fatty acid chain (as the carbons are fully “saturated” with hydrogen atoms)
- Unsaturated fatty acids have one or more double bonds between carbon atoms
Discipline is needed in maintaining proper nutrition relative to the intake of fatty acids. Dietary fats rich in saturated fatty acids, which are common in some dairy products (such as butter), meat, and poultry, correlate with heart disease, stroke, and even some cancers. High levels of saturated fats increase the amount of low-density lipoprotein (LDL), a transport molecule that carries fat and cholesterol from the liver, while lowering the amount of high-density lipoprotein (HDL), which clears cholesterol from the bloodstream.
In contrast, foods with high percentages of monounsaturated and omega-3 and omega-6 fatty acids may work to prevent heart disease by lowering the LDL:HDL ratio. A diet with vegetable oils, fatty fish (such assalmon), and nuts is important in this respect.
The term trans fatty acid refers to unsaturated fatty acids with a particular chemical configuration. Trans fatty acids are popular with manufacturers of processed foods because they are less vulnerable to rancidity and more solid at room temperature than cis fatty acids, which are more commonly found in nature. In essence, changing the chemical structure of the unsaturated fatty acids in plant oils helps manufacturers to simulate some of the properties of saturated fatty acids. However, trans fats reduce the fluidity (and functionality) of cell membranes. Trans fats have been associated with many health problems, but their biochemistry is poorly understood.
Triglyceride is the storage form of fatty acids
Fatty acids are also important components of another type of lipid, triglyceride (commonly known as fat), which consist of three fatty acid chains bonded to a glycerol backbone. A triglyceride is an ester of glycerol; i.e., a molecule formed from a condensation (water-releasing) reaction between the three hydroxyl (-OH) groups of glycerol and the carboxyl groups of the three fatty acid molecules.
Triglycerides play an important role in metabolism as highly concentrated energy stores; when metabolized, they yield more than twice as much energy as carbohydrates and proteins (approximately 9 kcal/g versus 4 kcal/g). Some plant species, such as avocados, olives, and nuts, have substantial amounts of triglycerides in seeds or fruits that serve as energy reserves for the next generation.
Fatty acids function as a fuel source
When they are not attached to other molecules, fatty acids are known as free fatty acids. Free fatty acids are an important source of fuel for many tissues since they can yield relatively large quantities of ATP, the chemical energy currency of the cell. Although many cell types can use either glucose or fatty acids for fuel, heart and skeletal muscle prefer fatty acids.
On the other hand, the brain cannot use fatty acids as a source of fuel. During starvation or periods of low carbohydrate intake, the brain relies instead on glucose or on ketone bodies produced by the liver from fatty acid metabolism.
Fatty acids are also important components of another type of lipid, triglyceride (commonly known as fat), which consist of three fatty acid chains bonded to a glycerol backbone. A triglyceride is an ester of glycerol; i.e., a molecule formed from a condensation (water-releasing) reaction between the three hydroxyl (-OH) groups of glycerol and the carboxyl groups of the three fatty acid molecules.
Triglycerides play an important role in metabolism as highly concentrated energy stores; when metabolized, they yield more than twice as much energy as carbohydrates and proteins (approximately 9 kcal/g versus 4 kcal/g). Some plant species, such as avocados, olives, and nuts, have substantial amounts of triglycerides in seeds or fruits that serve as energy reserves for the next generation.
Fatty acids function as a fuel source
When they are not attached to other molecules, fatty acids are known as free fatty acids. Free fatty acids are an important source of fuel for many tissues since they can yield relatively large quantities of ATP, the chemical energy currency of the cell. Although many cell types can use either glucose or fatty acids for fuel, heart and skeletal muscle prefer fatty acids.
On the other hand, the brain cannot use fatty acids as a source of fuel. During starvation or periods of low carbohydrate intake, the brain relies instead on glucose or on ketone bodies produced by the liver from fatty acid metabolism.
Naturally occurring fats contain varying proportions of saturated and unsaturated fatty acids, which in turn determine their relative energy content and melting point. The following table provides the fatty acid and cholesterol composition of some common dietary fats (Food Standards Agency 1991, Altar 2006).
| Saturated | Monounsaturated | Polyunsaturated | Cholesterol | Vitamin E | |
|---|---|---|---|---|---|
| g/100g | g/100g | g/100g | mg/100g | mg/100g | |
| Animal fats | |||||
| Lard | 40.8 | 43.8 | 9.6 | 93 | 0.00 |
| Butter | 54.0 | 19.8 | 2.6 | 230 | 2.00 |
| Vegetable fats | |||||
| Coconut oil | 85.2 | 6.6 | 1.7 | 0 | .66 |
| Palm oil | 45.3 | 41.6 | 8.3 | 0 | 33.12 |
| Cottonseed oil | 25.5 | 21.3 | 48.1 | 0 | 42.77 |
| Wheat germ oil | 18.8 | 15.9 | 60.7 | 0 | 136.65 |
| Soya oil | 14.5 | 23.2 | 56.5 | 0 | 16.29 |
| Olive oil | 14.0 | 69.7 | 11.2 | 0 | 5.10 |
| Corn oil | 12.7 | 24.7 | 57.8 | 0 | 17.24 |
| Sunflower oil | 11.9 | 20.2 | 63.0 | 0 | 49.0 |
| Safflower oil | 10.2 | 12.6 | 72.1 | 0 | 40.68 |
| Rapeseed oil | 5.3 | 64.3 | 24.8 | 0 | 22.21 |
Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have nodouble bonds between the individual carbon atoms of the fatty acid chain. That is, the chain of carbon atoms is fully "saturated" with hydrogen atoms. There are many kinds of naturally occurring saturated fatty acids, which differ mainly in number of carbon atoms, from 3 carbons (propionic acid) to 36 (hexatriacontanoic acid).
Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter, and ghee; suet, tallow, lard, and fattymeats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods.
The omega-3 and omega-6 fatty acids help prevent cardiovascular disease by lowering cholesterol. They're essential for the proper functioning of your brain, nerves and cells throughout body. They also help regulate the inflammatory response. Two of the essential fatty acids must come from your diet; your body uses them to make three more. The essential omega-3 is alpha-linolenic acid, or ALA. You also need to consume the omega-6 called linoleic acid, or LA. Women need 1.1 grams of omega-3 and 12 grams of omega-6 daily. Men should get 1.6 grams of omega-3 and 17 grams of omega-6 daily.
Two of the omega-3 fatty acids -- eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA -- come from oily fish. Even though they can be synthesized from ALA, your body may not produce an adequate amount, according to the Linus Pauling Institute. The best sources include salmon, sardines, mackerel, tuna and freshwater trout. The American Heart Association recommends eating oily fish twice weekly. If you don’t consume enough fish, you can take fish oil supplements. A recommendation for fish oil has not been established, but patients with coronary heart disease are advised to take 1 gram of combined EPA and DHA daily.
Plant-based oils contain the essential fatty acids ALA and LA. Safflower, sunflower, corn, soybean and sesame oils are good sources of omega-6 fatty acids. One tablespoon of these oils contains 6 to 10 grams of omega-6, which is 50 to 83 percent of women’s and 35 to 58 percent of men’s recommended daily intake. A 1-tablespoon serving of walnut oil and canola oil has more than 1 gram of omega-3. Flaxseed oil is an even better source, with more than 7 grams of ALA per tablespoon.
The omega-3 and omega-6 fatty acids help prevent cardiovascular disease by lowering cholesterol. They're essential for the proper functioning of your brain, nerves and cells throughout body. They also help regulate the inflammatory response. Two of the essential fatty acids must come from your diet; your body uses them to make three more. The essential omega-3 is alpha-linolenic acid, or ALA. You also need to consume the omega-6 called linoleic acid, or LA. Women need 1.1 grams of omega-3 and 12 grams of omega-6 daily. Men should get 1.6 grams of omega-3 and 17 grams of omega-6 daily.
Two of the omega-3 fatty acids -- eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA -- come from oily fish. Even though they can be synthesized from ALA, your body may not produce an adequate amount, according to the Linus Pauling Institute. The best sources include salmon, sardines, mackerel, tuna and freshwater trout. The American Heart Association recommends eating oily fish twice weekly. If you don’t consume enough fish, you can take fish oil supplements. A recommendation for fish oil has not been established, but patients with coronary heart disease are advised to take 1 gram of combined EPA and DHA daily.
Plant-based oils contain the essential fatty acids ALA and LA. Safflower, sunflower, corn, soybean and sesame oils are good sources of omega-6 fatty acids. One tablespoon of these oils contains 6 to 10 grams of omega-6, which is 50 to 83 percent of women’s and 35 to 58 percent of men’s recommended daily intake. A 1-tablespoon serving of walnut oil and canola oil has more than 1 gram of omega-3. Flaxseed oil is an even better source, with more than 7 grams of ALA per tablespoon.
Like vegetable oils, the types of essential fatty acids you get from nuts and seeds are ALA and LA. Sunflower seeds, pine nuts, pecans and Brazil nuts have 6 to 10 grams of omega-6 in a 1-ounce serving. Two good sources of omega-3 fatty acids are walnuts and flaxseeds. Both sources contain at least 100 percent of your recommended daily intake. A 1-ounce serving of walnuts supplies 2.6 grams of ALA, while 1 tablespoon of ground flaxseeds has 1.6 grams.(http://www.livestrong.com/article/251810-list-of-foods-with-essential-fatty-acids/)Fat profiles
While nutrition labels regularly combine them, the saturated fatty acids appear in different proportions among food groups. Lauric and myristic acids are most commonly found in "tropical" oils (e.g., palm kernel, coconut) and dairy products. The saturated fat in meat, eggs, chocolate, and nuts is primarily the triglycerides of palmitic and stearic acids.
| Food | Lauric acid | Myristic acid | Palmitic acid | Stearic acid |
|---|---|---|---|---|
| Coconut oil | 47% | 18% | 9% | 3% |
| Palm oil | 0.1% | 1% | 44% | 5% |
| Butter | 3% | 11% | 29% | 13% |
| Ground beef | 0% | 4% | 26% | 15% |
| Dark chocolate | 0% | 1% | 34% | 43% |
| Salmon | 0% | 1% | 29% | 3% |
| Egg yolks | 0% | 0.3% | 27% | 10% |
| Cashews | 2% | 1% | 10% | 7% |
| Soybean oil | 0% | 0% | 11% | 4% |
Lauric acid (systematically: dodecanoic acid), the saturated fatty acid with a 12-carbon atom chain, thus falling into themedium chain fatty acids, is a white, powdery solid with a faint odor of bay oil or soap.Lauric acid, as a component of triglycerides, comprises about half of the fatty acid content in coconut oil, laurel oil, and in palm kernel oil (not to be confused with palm oil), Otherwise it is relatively uncommon. It is also found in human breast milk (6.2% of total fat), cow's milk (2.9%), and goat's milk (3.1%).Like many other fatty acids, lauric acid is inexpensive, has a long shelf-life, and is non-toxic and safe to handle. It is mainly used for the production of soaps and cosmetics. For these purposes, lauric acid is neutralized with sodium hydroxide to give sodium laurate, which is a soap. Most commonly, sodium laurate is obtained by saponification of various oils, such as coconut oil. These precursors give mixtures of sodium laurate and other soaps.
Palmitic acid, or hexadecanoic acid in IUPAC nomenclature, is the most common fatty acid (saturated) found in animals, plants and microorganisms. Its molecular formula is CH3(CH2)14CO2H. As its name indicates, it is a major component of the oil from palm trees (palm oil, palm kernel, and palm kernel oil), but can also be found in meats, cheeses, butter, and dairy products. Palmitate is a term for the salts and esters of palmitic acid. The palmitate anion is the observed form of palmitic acid at basic pH.
Aluminium salts of palmitic acid and naphthenic acid were combined during World War II to produce napalm. The word "napalm" is derived from the words naphthenic acid and palmitic acid.
Occurrence and production
Palmitic acid mainly occurs as its ester in triglycerides (fats), especially palm oil but also tallow. The cetyl ester of palmitic acid (cetyl palmitate) occurs in spermaceti. It was discovered by Edmond Frémy in 1840, in saponified palm oil.Butter, cheese, milk and meat also contain this fatty acid.
Palmitic acid is prepared by treating fats and oils with water at a high pressure and temperature (above 200 °C), leading to the hydrolysis of triglycerides. The resulting mixture is then distilled.
According to the World Health Organization, evidence is "convincing" that consumption of palmitic acid increases risk of developing cardiovascular diseases, placing it in the same evidence category as trans fatty acids.Retinyl palmitate is an antioxidant and a source of vitamin A added to low fat milk to replace the vitamin content lost through the removal of milk fat. Palmitate is attached to the alcohol form of vitamin A, retinol, to make vitamin A stable in milk.
Rats fed a diet of 20% palmitic acid and 80% carbohydrate for extended periods showed alterations in central nervous system control of insulin secretion, and suppression of the body's natural appetite-suppressing signals from leptin and insulin (the key hormones involved in weight regulation).
Stearic acid is the saturated fatty acid with an 18-carbon chain and has the IUPAC name octadecanoic acid. It is a waxy solid, and its chemical formula is CH3(CH2)16CO2H. Its name comes from the Greek word στέαρ "stéar", which means tallow. The salts and esters of stearic acid are called stearates. Stearic acid is one of the most common saturated fatty acids found in nature following palmitic acid.
Production
It occurs in many animal and vegetable fats and oils, but it is more abundant in animal fat (up to 30%) than vegetable fat (typically <5%). The important exceptions are cocoa butter and shea butter, where the stearic acid content (as a triglyceride) is 28–45%.
WHAT YOU SHOULD DO NOW? TALK TO A NUTRITIONIST, NURSE OR MD ABOUT HAVING BLOOD WORK DONE TO CHECK YOUR CHOLESTEROL AND SEE IF YOU ARE GETTING THE RIGHT AMOUNTS AND KINDS OF FATTY ACIDS IN YOUR DIET!
Stearic acid is prepared by treating these fats and oils with water at a high pressure and temperature (above 200 °C), leading to the hydrolysis of triglycerides. The resulting mixture is then distilled. Commercial stearic acid is often a mixture of stearic and palmitic acids, although purified stearic acid is available.Stearic acid is used for many different household products. It is used as a lubricant, a hardener, and an emulsifier, a chemical that allows oils and water to mix. Many common items contain this acid, including soaps, cosmetics and lotions, stick deodorants, and candles. In candles, it makes the wax more opaque and less likely to drip. It also hardens them and increases the melting point, so the candle will last much longer.
Fatty acid food is often ignored in a world obsessed with a lean look and diet food. Fat is every bit as important in your diet as are other nutrients. Sixty percent of your brain is fat. Fat and foods rich in fatty acids allow your nervous system to function well. The various types of cells in your body, including the cells in your eyes, brain and your heart require fat in order to survive and function properly. Fat is also necessary to keep your immune system working and keep a host of diseases away from your body.
Symptoms of Fatty Acid Deficiency
Symptoms that you are not getting enough of fatty acids in your food include:
allergies
depression
hyperactivity
high blood pressure
HOPE EVERYONE LEARNED SOMETHING ABOUT FATTY ACIDS - MAYBE INSTEAD OF TEACHABLE TUESDAY I SHOULD CALL IT FAT TUESDAY! LOL EVERYONE HAVE A HAPPY AND HEALTHY DAY. Y'ALL COME BACK NOW YOU HEAR? PEACE, AUDREY
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