Fatty acids

Photo by Louis Hansel on Unsplash

 What fats should we eat?

​We need to consume fat to live, even if we can produce some of it ourselves from other nutrients, some fats are essential, but what are the fatty acids we should favor? 

What are the most common fatty acids? You may have heard about the benefits of omega-3 fatty acids and the negative effects of saturated and trans fats. I'm giving you some information to help you find your way around.
Fats perform vital functions in our body, they are a source of energy and are also used to make cell membranes. Fats also participate in the production of hormones, in the transport and absorption of certain vitamins (A, D, E, E, K), in thermoregulation (they provide body insulation), in immunity (they protect cells)... 
Fatty acids are the basic units of lipids (fats). They are classified into three families: saturated, unsaturated and trans.

Saturated fatty acids: to be consumed in moderation

They come from animals (butter, cheese, animal fat) or plants (coconut oil, palm oil). They are solid at room temperature, can turn rancid and can tolerate the temperature of the cooking process well. 

Unsaturated fatty acids: ​"good" fats

We separate them into 2 categories:
 
Monounsaturated fatty acids: 

• Omega 9, the most well known is oleic acid. It is present naturally in the food and in particular in olive oil which is composed of 75% mono-unsaturated fatty acid (olive oil also contains 8% omega 6, an essential fatty acid). They are not "essential" because they can be produced by our organism. Stored as triglycerides, they are used as an energy source.
   It can be found in:
   - olive oil
   - foods containing fat: butter, fresh cream, meat, fish, eggs, cheese....

• The less known, omega 7 (the most abundant is palmitoleic acid). This fatty acid is found in particular in the liver. It facilitates communication between fatty tissues and muscles. This particular function makes Omega 7 the first lipokine identified, i.e. a fatty acid that acts as a hormone between distant tissues to ensure optimal use of energy. It could act as a hormone and could participate in the regulation of carbohydrate metabolism, i.e. sugars. It could have a stimulating effect on satiety.
  It can be found in:
  - sea buckthorn berries

          - macadamia nuts

Polyunsaturated fatty acids
They include omega 3 (alpha linolenic acid) and omega 6 (linoleic acid).
These 2 fatty acids are called "essential" because they cannot be synthesized by the body, i.e. they must be obtained through food.
These fatty acids are of crucial importance for the proper functioning of our cells.

• Omega 3, they are found in three main forms: shorter-chain alpha-linolenic acid (ALA), longer-chain eicosapentaenoic (EPA) and docosa-hexainoic (DHA) acids. Many clinical studies conclude that omega-3 fatty acids reduce the risk of heart disease. They improve kidney function, increase energy levels in humans, and defend the body against external aggression. 

         Where to find them naturally?
           - rapeseed oil
           - hemp oil
           - nut oil and nuts
           - chia seeds
           - linseed oil
           - fish (especially fish from cold seas)
           - lamb's lettuce, purslane, cabbage and lettuce
​

• Omega 6, they have important actions in many functions such as immune defences, or even reproduction. They also have a reputation for helping to maintain the skin's elasticity and flexibility.
   Where to find them naturally?

           - safflower oil
           - sunflower oil
           - grape seed oil
           - corn oil

The 2 kinds of fats are in competition in the body, because they use the same enzymes and vitamins, an excess of omega 6 consumption limits the use of omega 3.
The ratio between omega 6 and omega 3 fatty acids in the diet should be 4 to 5/1, but generally in Western countries, the ratio is on average 10 to 15/1.

​Trans fatty acids: to be banned

​They result from an industrial process (hydrogenation) that modifies the structure of unsaturated fatty acids. They are found in manufactured products such as biscuits and ready meals.
They are solid at room temperature, can withstand high cooking temperatures, stabilize and better preserve food. They are highly appreciated by manufacturers.
However, they are more harmful to health than other types of fat.
To recognize them, simply read the composition label of your product and look for the words "hydrogenated vegetable oil" or "partially hydrogenated".

Sources:
https://draxe.com/omega-9-benefits/
https://www.espacecorps-espritforme.fr/omega-7-acide-gras-dont-on-ne-parle/7106
https://www.globalhealingcenter.com/natural-health/omega-7/
https://www.globalhealingcenter.com/natural-health/benefits-of-omega-3-6-9-fatty-acids