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Fatty Acids 101

Fatty acids are necessary for the body to function properly. Without good fats in our diet we are at extreme risk for numerous diseases and disorders. Low fat diets can put us at risk for significant increases in body inflammation. They can also put us at risk for early onset of dementia. Our brain is an organ that must be bathed in fat at all times. Our brain, as an organ, contains the highest amount of cholesterol of any organ in the body. This is by design. Fats in the brain work much like oil does in an engine. Take away the oil in an engine and the engine seizes up. Take away good fats in the brain and our brain gradually “seizes” up!

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 The Fat You Want: Fatty Acids Explained

If you heard a medical professional talk about fat being good for you, you’d probably wonder what he or she was talking about. After all, you’ve always heard that fat, both in your diet and elsewhere, is bad, right? Years of ads have advised you to avoid fats in your diet for heart health and many studies have linked high fat diets to a variety of health problems. The fact of the matter is that there are some fats, particularly fatty acids, that are extremely beneficial to your health. Fatty acids are the name for lipid-carboxylic acid chains found in both vegetable oils and animal fat. There are dozens of known fatty acids, but you're probably most familiar with omega-3, 6 and 9 - types of fatty acids.

 The Lowdown on Essential Fatty Acids

There are two types of fatty acids that are classified as essential. One is called linoleic acid, and it’s an Omega-6 fatty acid (more what that means in a moment). The other is called linolenic acid, and it’s an Omega-3 fatty acid. In nutrition, an “essential” nutrient is one that we need to obtain through food. This is true of the essential amino acids; there are nine of those. And it’s true of linoleic and linolenic acid, too. Our cells can create other types of fatty acids, but we can only get these two from our diets. Fatty acid, by the way, is a way of describing the molecular structure of these types of fats. The numbers 3, 6, or 9 describes how many carbon molecules there are between one end of the fatty acid chain and two carbons that are joined by a double bond.

Articles of Interest

Do You Really Need to Put Fatty Acids on Your Face?

If you thought choosing between the hundreds of different facial oils on the market were overwhelming, just wait until you start thinking about the fatty acids that comprise them. These acids are found in fats and oils but are also a key component of the stratum corneum, the outer protective layer of your skin. So the idea that adding more fatty acids to your skin could help improve the look and function of that layer makes sense.

Essential Fatty Acids

Although humans and other mammals can synthesize saturated fatty acids and some monounsaturated fatty acids from carbon groups in carbohydrates and proteins, they lack the delta (Δ) 12 and Δ15 desaturase enzymes necessary to insert a cis double bond at the n-6 or the n-3 position of a fatty acid. Consequently, omega-6 and omega-3 fatty acids are essential nutrients.

Essential fatty acids as functional components of foods- a review

During the recent decades, awareness towards the role of essential fatty acids in human health and disease prevention has been unremittingly increasing among people. Fish, fish oils and some vegetable oils are rich sources of essential fatty acids. Many studies have positively correlated essential fatty acids with reduction of cardiovascular morbidity and mortality, infant development, cancer prevention, optimal brain and vision functioning, arthritis, hypertension, diabetes mellitus and neurological/neuropsychiatric disorders.

Essential Fatty Acids: what they are, why we need them & how to incorporate more into your diet

EFAs and their derivative molecules, such as docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and gamma-linolenic acid (GLA) are some of the most researched molecules in nutrition. The world of fats can however be confusing, with so many different types (apologies in advance for all the acronyms!) and conflicting information.

Everything you need to know about fatty acids

A fatty acid is a long chain of hydrocarbon compounds. Your body needs fatty acids every day. This is because it uses these fatty acids as building blocks for cells, hormones and bile, to absorb vitamins from food, to protect you from the cold and to convert into energy. You find fatty acids in food. Fatty acids in food are always a mixture of saturated and unsaturated fatty acids. But then again, your body does not need an excess of fatty acids.

Everything You Need to Know About Omega-3s and Omega-6s

When it comes to the omegas, omega-3s get all the glory—and they do play a number of important roles in our health. The two omega-3s you've probably heard of: EPA and DHA, both of which are found in fatty fish, like salmon, tuna, and sardines. One you may not hear as much about (because our body can't utilize it as efficiently): ALA, which is found in plant foods, like flax seeds, chia seeds, and walnuts.

Fatty Acid Molecules: A Role in Cell Signaling

Plenty of news articles and advertisements all promote the beneficial effects of omega-3 and omega-6 fatty acids. We know that fats provide caloric energy in our diet, but why should the particular kind of fat we eat make any difference? Specific fatty acids are the starting material for many vital signal molecules in plants and animals. Mammals cannot synthesize these fatty acid precursor molecules on their own, so a failure to obtain these fats from the diet can have major negative consequences

Fatty Acids

Dealing with the content of your plate or peeling labels on grocery store shelves is not easy. For years, fats — especially fatty acids — have been seen as the big black sheep of nutrition. However, it’s important to be transparent about them, as not all fatty acids are harmful. In fact, some play essential roles in supporting your heart, brain, and overall health. Many questions are outstanding. Although little attention is drawn to people on "essential” fatty acids for their functions in the cellular activity, other oils called "trans" just bang records and display 0% fat.

Functional Roles of Fatty Acids and Their Effects on Human Health

A variety of fatty acids exists in the diet of humans, in the bloodstream of humans, and in cells and tissues of humans. Fatty acids are energy sources and membrane constituents. They have biological activities that act to influence cell and tissue metabolism, function, and responsiveness to hormonal and other signals. The biological activities may be grouped as regulation of membrane structure and function; regulation of intracellular signaling pathways, transcription factor activity, and gene expression; and regulation of the production of bioactive lipid mediators. Through these effects, fatty acids influence health, well-being, and disease risk.

Is Saturated Fat Actually Good for You?

For decades, nutrition experts and health officials have warned against eating too much saturated fat. Red meat, full-fat dairy products, fried foods and other big sources of the nutrient can raise your cholesterol, they have said, and with it the risk of cardiovascular disease. But Robert F. Kennedy Jr. and other federal health officials, along with some proponents of the Make America Healthy Again movement, have taken a different stance — suggesting that the fats have been unfairly demonized and that the evidence to prove that they are harmful is insufficient.

Omega-3s are great for your health—but supplements may not be

Fish oil can reduce inflammation and lower cardiovascular disease risk. Yet a growing body of research suggests that supplements may not offer those same benefits.

The truth about fats: the good, the bad, and the in-between

Avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats

Understanding the 4 Types of Fatty Acids: What You Should Know

Fatty acids are the individual molecules found in natural dietary fats. When you eat dietary fats (such as butter, olive oil, or coconut oil), you're consuming a mixture of several different types of fatty acids, each with different properties.. Fatty acids exist in two main forms: triglycerides and free fatty acids.

Why being able to distinguish between a good and a bad fat matters so much

“Good” fatty acids include unsaturated omega 3 fatty acids. They are considered good because they help reduce the risks of cardiovascular diseases and cognitive decline. These are found in foods such as olive and flax seed oil, walnuts, seafood and fatty fish, such as salmon and tuna. Saturated and trans fatty acids are considered bad. They have been clinically linked to increases in cholesterol levels and they increase the risk of several chronic diseases, such as type 2 diabetes, strokes, heart diseases and cancer. They emanate from increased dietary proportions of foods prepared using partially hydrogenated vegetable oil, dairy foods, fatty and processed meat cuts, and lard. The consumption of these foods is increasing significantly among resource-poor individuals, and fast-food and ready-to-eat-food consumers.

Resources

Fatty Acid Forum

Extensive resource for Fatty Acids.