We often hear about the good and bad fats (unsaturated fat versus saturated fat). Whilst fat has taken a bit of a beating as something to avoid, we need to consume foods that supply sufficient fatty acids from both types for our bodies to function well.
Fatty acids make up a significant component of lipids. They are saturated or unsaturated and are classified as either triglycerides, cholesteryl esters, or phospholipids. Unsaturated fats break down further into monounsaturated and polyunsaturated fats. Consumption of saturated and trans fatty acids should be minimised. Instead, look for foods that contain unsaturated fatty acids such as linoleic acid (LA – an omega-6 fatty acid) and alpha-linolenic acid (ALA – an omega-3 fatty acid). The liver uses fatty acids to break down food into energy. They are also used as signals and provide the building blocks of cell structure within our bodies.
Fatty acids look like chains and can be short, medium, or long chain lengths. They are chemical molecules comprised of carbon atoms that form the spine of the molecule. Hydrogen and oxygen atoms fill available slots within the molecule. Saturated fats have one slot available. Unsaturated fats have one or more slots available.
Fatty acids are essential to our health. They are a key component of our biological makeup, forming part of our cell membranes. They influence the production of hormones, such as sex hormones and cortisol. They provide twice as much energy as protein or carbohydrates. In addition, certain fatty acids contribute to key areas of health. They contain anti-inflammatory properties and promote better immunity against illness. Short-chain fatty acids in the colon improve the body’s ability to absorb micronutrients from food. They also activate satiety hormones (creating a feeling of fullness following food intake).
Omega-3 fatty acids aid our cognitive processes and brain health and help regulate our mood. The benefits of omega-3 fatty acids for heart health are well-documented, lowering blood pressure and triglyceride levels. This in turn decreases the risk of heart disease developing. Our diet needs sufficient intake of ALA fatty acids, which support tissue long chain omega 3 levels. In addition, studies show that omega-3 fatty acids can help to lower the risk of developing cancer and dementia and provide an anti-ageing effect.
A balanced nutritious diet is important to ensure optimal intakes of saturated, monounsaturated, and polyunsaturated fats. Eating healthy fats alongside fruits and vegetables can help the body absorb fat-soluble vitamins A, D, E, and K. Because our bodies cannot produce sufficient omega-3 fatty acids, we need to eat foods that contain this type of fat. Omega-3 fatty acids can be found in planted-based foods (ALA) and seafood such as salmon and mackerel. Chai seeds and flaxseed also provide nutritional sources of omega-3.
There are conflicting results from clinical trials on the benefits of taking fatty acid supplements, especially from omega-3. Ideally, you should be getting the right balance of fatty acids from a healthy diet. However, talk to your healthcare for advice on whether supplements may be beneficial for you. Supplements may be appropriate at different life stages when you may need extra support, or when certain foods are not readily available.
