FATS, OILS and FATTY ACIDS

November 18, 2021from admin

Fats and oils are neutral compounds made up of:

trihydric alcohol glycerin
plus 3 fatty acid molecules

This combination is also called [missing name] because of the three FS molecules. “Triglycerides”These are broken down into glycerol (which then enters the bloodstream) and fatty acids by special enzymes called lipases.

Fats and oils have the same chemical structure. However, oils contain shorter fatty acids and, unlike fats, are therefore liquid at room temperature.

Cis and trans fatty acids

Natural fatty acids are mostly present in the so-called "cis" form, d.hThe carbon chains lie on one side of the double bond (three-dimensionally), which gives the membrane structures greater elasticity. In contrast, the hydrogenated, so-called "trans" fatty acids i.d.R. artificially created (s.uThis makes the fatty acids two-dimensional and more rigid, no longer liquid and spreadable. However, this reduces the elasticity of the membrane structures.

Trans fats increase "bad" LDL cholesterol and lower "good" HDL cholesterol, thus increasing the risk of thrombosis. Their incorporation into cell walls leads to a rigid cell membrane and impairs organ function.

Typical foods that may contain trans fats include: margarine, mayonnaise, biscuits, savory snacks, cakes, chocolate filling, sweets and convenience foods.

"Artificial trans fats are considered a risk factor for cardiovascular disease. Consuming these substances increases the level of LDL cholesterol in the blood. They cannot generally be considered safe," the Food and Drug Administration (FDA) stated.

(Source: Die Ärzte-Zeitung online, 11.11.2013)

Saturated and unsaturated fatty acids

The fatty acids are classified into

saturated fatty acids
monounsaturated fatty acids
polyunsaturated fatty acids (e.g. Omega 3, 6, 9 fatty acids)

Saturation is defined by the number of C=C double bonds. Saturated fatty acids have no double bonds, monounsaturated fatty acids have one, and polyunsaturated fatty acids have several double bonds.

Among the most well-known saturated fatty acids to count

Lauric acid --> laurel oil, palm oil, animal fats
Myristic acid --&coconut oil, palm oil, animal fats
Palmitic acid --&palm oil, cottonseed oil, animal and vegetable fats, beeswax
Stearic acid --&animal and vegetable fats

Both unsaturated fatty acids The position of the double bond is important for the biochemical effect. In classification, the position of the first double bond from the methyl end (CH3) is determined and then gives the compound its name. D.h... if the first double bond is located, for example, at the third place If, viewed from the methyl end, it is located, then it is called "Omega" 3“-Fatty acids.

The two main representatives of polyunsaturated fatty acids are the Omega 3- and the Omega 6 fatty acidsBoth fatty acids are “essential”, d.h. must be supplied through food, whereas monounsaturated and unsaturated fatty acids are not essential and can be synthesized by the body.

Omega 3 fatty acids

Alpha-linolenic acid (ALA)
V.a. contained in linseed oil, soybean oil, rapeseed oil and margarine
Eicosapentaenoic acid (EPA)
V.a.contained in sea fish (salmon, mackerel, herring, sardines, tuna) and algae
Docosahexaenoic acid (DHA)
V.a. contained in sea fish and algae

Omega 6 fatty acids

Linoleic acid

Contains in thistle, sunflower, soybean, corn and wheat germ oil, as well as vegetable and diet margarine.
(+) important for skin structure/skin barrier
(-) lowers the “good” cholesterol HDL
(-) can lead to LDL oxidation
Gamma-linolenic acid
It is synthesized from linoleic acid in plant leaves, for example, therefore basically has the same effect profile.
v.a. contained in hemp oil, evening primrose oil, borage oil
Arachidonic acid
Comes v.a. in meat (also in small amounts in milk)
(-) their metabolism produces breakdown products that promote inflammation.

Unsaturated fatty acids are precursors for eicosanoids ("tissue hormones"), which have important regulatory functions: in addition to cell division and platelet aggregation (blood clotting), they are v.ainvolved in inflammatory processes.

Important Eicosanoids are

Prostaglandins
Prostacyclin
Thromboxane
Leukotrienes

Arachidonic acid (the “bad” omega-6 fatty acid) is metabolized into

Prostaglandins 2 series
Thromboxane
Leukotrienes 4 series,
... all of which contribute to acute inflammation!

The Omega 3 fatty acid EPA In contrast, it is metabolized in

Prostaglandins 3 series
Leukotriene 5 series
E-Resolvin (E1 inhibits the migration of inflammatory cells into the inflamed tissue as well as the formation of the messenger substance interleukin 12),
...which contribute to the active resolution of inflammation!

DHA is also metabolized into anti-inflammatory lipid mediators., v.a. in protectins and D-resolvins: Resolvin D2 causes endothelial cells to produce nitric oxide, thereby preventing leukocytes from adhering to the cells and thus from migrating into the inflamed tissue.

Despite strong similarities in molecular structure, the biological functions of Omega 3 and Omega 6 fatty acids are very different:

Omega 3 fatty acids…

… only provide the “good” eicosanoids and inhibit the formation of “bad” eicosanoids from arachidonic acid
… works

anti-inflammatory
antirheumatic
cardioprotective
promote the mental development of the embryo

Omega 6 fatty acids…

… can contain both anti-inflammatory (linoleic and linolenic acid) and pro-inflammatory (arachidonic acid/s.o.) and even form carcinogenic eicosanoids, whereas Omega 3 only forms the "good", anti-inflammatory eicosanoids (+/-)
WARNING: When large amounts of "good" omega-6 fatty acids (linoleic/linolenic acid) are present, increased amounts of pro-inflammatory arachidonic acid can be produced! Therefore, the ratio of omega-6 to omega-3 is important. In addition, the body needs the enzymes Delta-6 and Delta-5 desaturase to convert plant-based ALA into EPA/DHA.These two enzymes are also needed to convert the omega-6 fatty acid linoleic acid into other omega-6 fatty acids. Therefore, by reducing the proportion of omega-6 fatty acids in the diet, the body has more enzymes available to convert ALA into EPA/DHA.
In the Stone Age, the ratio of Omega 6 to Omega 3 was at 4:1. Due to livestock farming, fattening, and agriculture, the ratio has worsened to the detriment of omega-3 fatty acids and is now around 20:1 in Western societies (the German Nutrition Society (DGE) recommends a ratio of 5:1)!

… promote hemoglobin production (hemoglobin is responsible for transporting oxygen and CO2 in the blood) (+)
… have an important function during the division of the cell nucleus (mitosis) by ensuring the stability of the chromosomes in the cell nucleus (+)
… are important components of the double membrane of all cells and cell organelles
… accelerate the breakdown of lactate (lactate is a metabolic product of glycolysis; it is produced by the reduction of pyruvate to lactate; excess lactate makes legs feel heavy and muscles tired, for example, because they are over-acidified) (+)

Possible consequences of a fatty acid deficiency

Omega 3 (essential)

Rheumatoid inflammation
Retarded embryonic development
Sensory disturbances (MS!)
Learning and vision impairments
Growth disorders
Dry skin

Omega 6 (essential)

Eczema
Hair loss
Susceptibility to infection
Delayed wound healing
Growth disorders

The European Food Safety Authority (EFSA) recommends a daily intake of 250 mg of EPA and/or DHA (as of March 2010).

DHA and EPA should always be taken with the meal highest in fat.

In recent years, further studies have shown that a dose of &<2 g EPA/DHA per day is required for the prevention and treatment of common diseases:

2.2 g for good memory performance and to prevent Alzheimer's disease (study by Charité, published in the Journal of Alzheimer Disease 02/2016)
4 g to achieve a high anti-inflammatory effect (Yates, Calder et al. 2014)
2.7 g against rheumatism and for the gradual reduction of non-steroidal anti-inflammatory drugs (NSAIDs) (Lee YH1, Bae SC, Sng GG., 2012)
3-4 g for non-alcoholic fatty liver disease (Byrne, et. al. 2014/Stephen, et. al. 2015)

It is a widespread misconception that alpha-linolenic acid (ALA) can be converted by the body into EPA and DHA, and that vegetarians and vegans can therefore meet their EPA and DHA requirements simply by consuming, for example, flaxseed oil. Only a fraction of ALA, approximately 5%, can be converted into EPA and ~0.5% into DHA. Therefore, it is not possible to ensure an adequate supply of the biochemically important DHA and EPA fatty acids without consuming fish or algae oil!

Health Claims

The scientifically proven effects of a dietary supplement are referred to as "health claims".These are as follows for DHA and EPA:

EPA and DHA contribute to normal heart function
EPA and DHA contribute to the maintenance of normal blood pressure.
EPA and DHA contribute to the maintenance of normal triglyceride levels in the blood.
DHA contributes to the maintenance of normal brain function
DHA contributes to the maintenance of normal vision.
DHA contributes to the development of vision in young children.
Maternal intake of docosahexaenoic acid (DHA) during pregnancy and breastfeeding contributes to the normal development of the brain of the fetus and breastfed child.
Maternal intake of docosahexaenoic acid (DHA) during pregnancy and breastfeeding contributes to the normal development of the eyes of the fetus and the breastfed child.

Conclusion

In conclusion, it should be noted that

the The EPA and DHA content of an Omega 3 supplement is crucial for its health-promoting effects. is.
The highest levels of Omega 3 come from high-quality fish oil. 500 mg EPA and 250 mg DHA per 1000 mg fish oil (Omega 3, 50/25 EPA/DHA) .
Algae oil especially in EPA, which is crucial for reducing inflammation, for example. significantly lower values comes.