Palmitic acid is a naturally occurring saturated fatty acid made up of carbon, hydrogen and oxygen. It is found in fats, waxes, body lipids, and several plant oils. The most prolific is palm oil, palm kernel oil and coconut oil and it has antioxidant and anti-atherosclerotic properties.
Palmitic and linoleic acid (omega-7 fatty acids)
It has been declared that excessive palmitic acid consumption may have a negative effect on health and that, as a saturated fat, it can raise the levels of low-density cholesterol in the bloodstream. However, it does not raise cholesterol if it is combined with linoleic acid (omega-6 fatty acids).
When palmitic acid is combined with trans-fatty acids and not linoleic acid, LDL cholesterol levels rise and HDL cholesterol decrease. This is significant because linoleic acid, a polyunsaturated fatty acid, is always found with palmitic acid in olive, palm and coconut oils. In other words, palmitic acid is virtually never consumed apart from other healthier fats, so its negative impact on health might have been over-estimated previously.
However, when the body notices that sugar is elevated, it is a sign that there is more palmitic acid present than is needed. Sugar that is not being burned accumulates in the blood. Insulin will be released to take that sugar and store it as glycogen. However, the body stores very little glycogen at any one time. All the glycogen stored in the liver and muscles will not last an individual through one active day. Once the glycogen stores are full, that sugar is stored as saturated fat, 98 percent of which is palmitic acid.
Excessive palmitic acid levels
Excess palmitic acid is toxic to skeletal muscle cells, impairing glucose uptake and increasing insulin resistance. It also induces inflammation and disrupts insulin signalling which can lead to diabetes.
The salt form of palmitic acid is called palmitate, which is an oral form of vitamin A that is added to fat free and low-fat milk to add back some of the vitamins that are removed from the milk along with the fat during skimming. There are concerns that this may have adverse effects on cardiovascular health.
Palmitic acid and palmitoleic acid
The body converts some palmitic acid to palmitoleic acid also known as omega-7 fatty acids but only a small amount. Over consumption of palmitic acid can cause arterial stiffness, trigger abnormal platelet clumping and raise LDL cholesterol levels resulting in heart attacks and strokes.
Natural sources of palmitic acid in alphabetical order
- Amaranth
- Beef (alfalfa and grass fed)
- Black seeds
- Carrots
- Coconut and coconut oil
- Green vegetables
- Corn silk
- Curry leaf
- Liver
- Macadamia nuts
- Milk (full cream)
- Olive oil
- Palm and palm kernel oil
- Poultry and game birds
- Rabbit (wild)
- Sea buckthorn
- Venison
Related subjects
- A-Z of nutrients
- Blood and vein disorders
- Diabetes
- Heart disorders
- Omega-7 fatty acids (palmitoleic acid)
- Strokes
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