Do you know your fats?

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Title: Do you know your fats?

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Author: McEvoy

Email: davemcevoy2004@...

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Do you know your fats?

Copyright 2005 McEvoy

What is fat?

There are three classes of nutrients; proteins,

carbohydrates and fat, which is also known as lipid. Fat’s

function is to provide energy for the body, and pound per

pound it contains more energy in the form of calories than

protein and carbohydrate. The three types of fat are

triglycerides, cholesterol and phospholipids.

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.

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.

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.

About the Author:

Dave McEvoy is an award winning personal trainer with over

20 years experience; he also runs a high quality health

supplement website. http://www.mind1st.co.uk