Fat calories are mostly stored in triglycerides. Fat does
not just serve as an energy provider but fulfils other bodily
functions - cholesterol and phospholipids are components
of cell membranes and sheaths surrounding nerve cells, and
cholesterol is also vital for the production of hormones
(sex and adrenal hormones) as well as bile acids.
What are fatty acids?
Fatty acids are chains of carbon atoms linked by chemical
bonds, with a methyl group at one end and a carboxyl group
at the other. A methyl group is a cluster of carbon and
hydrogen atoms, while a carboxyl group consists of carbon
and hydrogen plus oxygen atoms. The chains come in different
lengths, with short chain fatty acids having less than six
carbons and long ones having 12 or more There are either
single or double chemical bonds keeping the chain together
– single bonds have more hydrogen molecules around
them. These bonds determine whether a fatty acid is saturated
or unsaturated.
Fatty acids provide energy to organs including the heart
as well as muscles – they are also building blocks
for cell membranes, and energy storage for the body. Fatty
acids are converted into triglycerides if not used up as
energy – these are molecules comprising three fatty
acids with a glycerol compound ‘backbone’. They
are stored in the body as adipose fat tissue,
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What are saturated fatty acids?
Saturated fatty acids only have single chemical bonds,
and fats containing them are known as saturated fats. These
occur in high quantities in lard, butter, whole milk, cream,
eggs, red meat, chocolate and solid shortenings. Too much
saturated fat in your diet can raise cholesterol in the
blood, as well as increasing the risk of coronary artery
disease.
What are monounsaturated fatty acids?
Where saturated fatty acids have a single bond, monounsaturated
fatty acids have a double bond. Monounsaturated fats are
found in avocados, nuts and oils including olive, peanut
and canola oil. It is believed by scientists that consuming
a lot of monounsaturated fats helps to lower LDL cholesterol
– ‘bad’ cholesterol – and lower
the risk of coronary heart disease. This is especially the
case when these fats are used in place of saturated fats
and refined sugars.
What are polyunsaturated fatty acids?
Polyunsaturated fatty acids are distinguished by the fact
that they have more than one double bond. You can find polyunsaturated
fats in high quantities in vegetable oils, corn, soy and
sunflower.
What are essential fatty acids?
Polyunsaturated fatty acids which the body cannot produce
on its own but that it needs for metabolic function are
known as essential fatty acids. It is necessary to eat foods
containing essential fatty acids to maintain metabolic function.
What are omega-3 fatty acids?
Omega 3 fatty acids are found in many varieties of fish
including salmon, halibut, sardines, albacore, trout, herring,
shrimp, clams, tuna, catfish and cod. They are essential
polyunsaturated fatty acids with a double bond in the third
carbon position from the methyl terminal (chain end) –
this position accounts for the ‘3’ in the description.
You can also obtain Omega 3 from walnuts, flaxseed oil,
canola oil and spinach.
What are omega-6 fatty acids?
As the name would suggest, Omega 6 fatty acids have a double
bond in the sixth carbon position from the methyl group
– they can be found in corn, safflower, sunflower,
soybean and cottonseed oil.
What are the n-3 and n-6 fatty acids?
N3 is another name for Omega 3, while N6 is another name
for Omega 6.
What are trans fatty acids?
Known as trans fats, trans fatty acids solidify liquid
oils having been made through hydrogenation. If you heat
an Omega 6 oil such as corn oil to a high temperature, trans
fats are created. Trans fats increase the shelf life of
oils and can be found in some margarines as well as vegetable
shortenings, commercial pastries, fried foods, crackers,
cookies and other snacks. Trans fats should not be consumed
to excess as they increase ‘bad’ cholesterol
or blood LDL cholesterol, while decreasing HDL or ‘good’
cholesterol and raising the risk of coronary heart disease.
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Click here for Essential Fatty Acids
CONCLUSION
Although it may not seem logical, fats are a necessary
part of a healthy diet – it is important however to
identify which fats are beneficial to health and which are
detrimental to it. A good intake of the correct balance
of omega3 to omega6 essential fatty acids is vital to keep
the body healthy.
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