Nutrients

Fatty acids

Fatty acids used to be known as vitamin F but were then re-categorised as fats. Fatty acids are often ignored in a world obsessed with dieting. Fat is every bit as important in the diet as any other nutrients.  Some important nutrients are fat-soluble and need to be consumed alongside fatty foods in order to be absorbed and utilised such as:

Sixty percent of the brain is fat. Foods rich in fatty acids allow the nervous system to function well. The various types of cells in the body, including the cells in the eyes, brain and heart require fat in order to survive and function properly. Fat is also necessary to keep the immune system working and keep a host of diseases away.

What are the different types of fats?

Saturated fats contain a high proportion of fatty acid molecules without double bonds and are considered to be less healthy in the diet than unsaturated fats. These fats are mostly solid at room temperature.

Unsaturated fats contain a high proportion of fatty acid molecules with at least one double bond and are considered to be healthier in the diet than saturated fat.

Trans fats are a type of unsaturated fat with a unique molecular structure. They can be found naturally in small amounts in some animal products but are also created artificially through a process called hydrogenation, often found in processed foods like partially hydrogenated oils. Trans fats are considered the least healthy type of fat and are linked to increased risk of heart disease and other health issues.

Monounsaturated fats contain one double bond in its chemical structure and is liquid at room temperature but can solidify when chilled.

Polyunsaturated fats contain two or more double bonds between carbon atoms in their chemical structure. They are essential nutrients, meaning the body cannot produce them and they must be obtained from the diet. Two major classes are omega-3 and omega-6 fatty acids, which play vital roles in various bodily functions

What are the different types of fatty acids?

Saturated fatty acids

  • Butanoic acid
  • Decanoic acid
  • Dodecanoic acid
  • Hexadecanoic acid
  • Hexanoic acid
  • Myristoleic acid
  • Octadecanoic acid
  • Octanoic acid
  • Tetradecanoic acid

Monounsaturated fatty acids

  • Docosenoic acid
  • Eicosenoic acid
  • Hexadecenoic acid
  • Octadecenoic acid
  • Oleic acid (omega-9 fatty acid)
  • Palmitoleic acid (omega-7 fatty acid)

Polyunsaturated fatty acids

Omega-3 fatty acids (polyunsaturated fatty acids)

  • Linolenic acid (from plant sources)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)
  • Docosapentaenoic acid (DPA)

Omega-6 fatty acids (polyunsaturated fatty acids)

Omega-7 fatty acid (monounsaturated fatty acid)

  • Palmitoleic acid

Omega-9 fatty acid (monounsaturated fatty acid)

Linolenic acid is found in plants and is similar to the omega-3 fatty acids that are in fish oil. The body can change alpha-linolenic acid into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DPA that are found in fish oil).

What are the functions of omega-3 fatty acids in the body?

  • They are structural components of the human brain, cerebral cortex, bone marrow, muscles, skin, sperm, testicles, retina and cell membranes.
  • They are responsible for the formation of healthy cell walls by making them flexible and supple while also improving circulation in the bloodstream.
  • They support mental acuity, a healthy nervous system, immunity, reduction in blood clots, reduction in triglycerides, reduction in LDL cholesterol and a regular heart rhythm.
  • They are particularly helpful with reducing the swelling and pain c caused by arthritis and other joint disorders and allergies like hay fever.
  • They reduce inflammation and help to prevent chronic diseases, such as heart disease and arthritis.
  • Important for brain health and development, as well as normal growth and development children.
  • They support the body’s manufacture of hormone-like substances known as prostaglandins.

What are the functions of prostaglandins?

  • They assist the body with its energy processes
  • They regulate many activities including inflammation, pain and swelling which can help with preventing arthritis and autoimmune diseases.
  • They play a role in controlling the blood pressure, heart, kidneys, the digestive system and body temperature and are related to allergic reactions, blood clotting and making other hormones.

In some cases omega-6, linoleic acid, works in conjunction with the omega-3 linolenic fatty acids to carry out some of the above processes. It can be synthesised from alpha-linolenic acid or obtained directly from food. Although there are a number of omega-3 fatty acids, the primary one responsible for so many biological functions is alpha linolenic acid.

What are the omega-3 fatty acids from animal sources?

Marine mammals (such as whale, seal, and walrus) and the oil derived from cold-water fish (cod-liver, herring, menhaden, and salmon oils) provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are fatty acids that are made from linolenic acid in marine animals.

Like eicosapentaenoic acid (EPA), DHA and DPA are omega-3 fatty acids that are primary structural components of the human brain, cerebral cortex, skin, sperm, testicles and retina. They can be synthesised from alpha-linolenic acid or obtained directly from food.

What is the third key omega-3 fatty acid from fish oil?

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids are among the most documented in nutrition research. However, a third key fatty acid, docosapentaenoic acid (DPA) has recently been shown to play probably the most powerful role in key health outcomes. DPA is an elongated version of EPA and has drawn the attention of scientists because it is present in relatively high levels in the diets of the Greenland Inuit people, a population group with exceptional cardiovascular health.

In addition, there are links between the consumption of fish and cognitive development as well as reducing age-related losses in memory and cognition. These fatty acids can also help those suffering with back, joint and skeletal problems as they reduce inflammation. There are significantly lower amounts of these fatty acids in the cells of patients who attempted suicide, suggesting that omega-3 fatty acids may actually play a role in suicide.

Expecting mothers consuming foods rich in fatty acids during the course of pregnancy reduces the chances of birth defects drastically. Defects related to the brain and spine can be reduced and also the deficiency of vitamin B9 (folate) in the mother’s body can be reduced.

What is the ideal ratio of omega-3 to omega-6 fatty acids?

The body does not have the enzymes to produce linolenic acid (omega-3 fatty acids) and linoleic acid (omega-6 fatty acids) as these are made by plants not animals, but they are required by the human body so must be consumed in the diet and are therefore essential. 

Omega-6 fatty acids are pro-inflammatory, while omega-3 fatty acids have an anti-inflammatory effect. Inflammation is essential for survival as it protects the body from infection and injury, but it can also cause severe damage and contribute to disease when the inflammatory response is inappropriate or excessive. Therefore a balanced ratio of omega-6 to omega-3 is required.

Most experts recommend that the ratio of omega-6 to omega-3 should be 4:1 but the optimal ratio may vary if there is a particular condition or disease present. Today’s diet in the developed world can have a far higher level of omega-6 to omega-3 and may be responsible for the rise in many conditions such as Alzheimer’s disease, heart disease and inflammatory conditions like arthritis.

NOTE: Hemps seeds are one of the few foods to contain the correct ratio. The other way to correct it is to consume more foods that are high in omega-3 fatty acids and lower in omega-6.

What are the sources of omega-3 linolenic acid?

  • Black seeds
  • Borage
  • Chia seeds
  • Collard greens
  • Durum wheat
  • Endive
  • Flaxseeds
  • Hemp seeds
  • Kale
  • Maqui berry
  • Melon
  • Millet
  • Mustard greens/seeds
  • Oats
  • Pepperwort
  • Poppy seeds
  • Pumpkin seeds
  • Rapeseed
  • Raspberries
  • Rye
  • Soya
  • Sumac
  • Swede
  • Walnuts

What are the sources of DHA, DPA and EPA omega-3 fatty acids?

NOTE: Menhaden fish are a prime source of docosapentaenoic acid (DPA) more so than most other oily fish.

NOTE: It is advisable to take a cod-liver or krill oil capsule everyday especially if suffering from any of the disorders listed here. Krill oil contains the powerful antioxidant astaxanthin and, because krill is short-lived and resides at the top of the ocean, it does not get contaminated with mercury like other sea creatures are now.

What is omega-6 linoleic acid good for?

Linoleic acid is a polyunsaturated omega-6 fatty acid that forms the lipid component of all cell membranes in the human body. The word “linoleic” comes from the Greek word linon (flax). Oleic means of, relating to, or derived from oil of olive relating to oleic acid (omega-9) because saturating the omega-6 double bond produces oleic acid. Linoleic acid has anti-inflammatory, acne reductive and moisture retentive properties when applied topically on the skin. Linoleic acid also reduces bone loss associated with osteoporosis, helps to improve psoriasis and eczema and lowers serum cholesterol levels.

Deficiency of linoleic acid can cause hair fall, dry hair and poor wound healing.

An excess of linoleic acid can cause arthritis, attention deficiency disorder, cancer, depression, insomnia and poor sleep patterns, weight gain and obesity.

What are the sources of omega-6 linoleic acid?

  • Pecans
  • Pine nuts
  • Poppy seed oil
  • Poultry
  • Safflower oil
  • Salicornia oil
  • Sesame seeds and oil
  • Soya bean oil
  • Spirulina
  • Sunflower oil
  • Whole grains

What are omega-9 fatty acids good for?

Found in foods like olive oil, omega-9 fatty acids (oleic acid) are good for heart health, as they reduce the risk of heart disease by improving cholesterol levels and reducing inflammation. They can also help with mood, energy levels, and potentially improve insulin sensitivity and reduce the risk of metabolic syndrome.

What are the highest sources of omega-9 fatty acids?

  • Almonds
  • Avocado oil
  • Cashew nuts
  • Macadamia nuts
  • Olive oil
  • Peanut oil
  • Rapeseed oil#
  • Sunflower oil

What are the signs of fatty acids deficiency?

A diet low in essential fatty acids could result in skin problems such as dandruff, eczema, splitting nails and dull brittle hair.  Fatty acids influence the structure of the cells lining the intestinal tract, as well as the villi through which absorption of nutrients takes place. They increase the thickness and surface area of the digestive-absorptive cells that line the inside of the intestine. This results in more effective digestion, better absorption of nutrients, less absorption of allergens and better health.

What are the symptoms of a deficiency of fatty acids?

Essential fatty acid deficiency and omega-6 and omega-3 imbalances have been linked to serious health conditions, such as:

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