Fatty acids are the main compounds in edible oils and fats. Saturated, unsaturated, free, essential... What are the different types of fatty acids? Their role for health? How much to consume per day? What are their dangers?
Definition: What is a fatty acid?
Fatty acids are the main molecules constituting fatty substances or lipids. Fatty acids are mainly a source of energy (1 g of lipids = 9 kcal) and participate in the proper functioning of the body and the various metabolic systems. In addition to having an energetic role, fatty acids will also have a structural, metabolic, anti-inflammatory, and protective role on the cardiovascular and cerebral systems. There are about forty different fatty acids among which we distinguish in particular:
- Essential fatty acids,
- Unsaturated acids
- Saturated fatty acids.
'Their differences are based on molecular specificities: the number of carbon molecules constituting its chain as well as the number and type of unsaturated bonds. Fatty acids are found in liquid (oils) or solid (fats) form', informs Dr. Corinne Chicheportiche-Ayache, a nutritionist doctor. Fatty acids consist mainly of triglycerides. Fatty acids pass through the lymphatic circulation to reach the bloodstream. "They are then stored in cells called adipocytes or fat cells and can be released according to energy needs," says the nutritionist.
What are the differences between the types of fatty acids?
Fatty acids come largely from the diet.
Depending on their type, fatty acids play different and more or less important roles in the body. In particular, they represent a very large source of energy for the cells of the human body. Fatty acids come largely from the diet. "Some fatty acids can also be synthesized naturally by the body, others must be provided by the diet (essential fatty acids)," says Dr. Chicheportiche.
Essential fatty acids
"Essential fatty acids (EFAs) are one of the categories of fatty acids," says Dr. Chicheportiche. Specifically, they are part of the polyunsaturated fatty acids. There are two main types of essential fatty acids:
- omega-3
- omega-6.
Essential fatty acids cannot be synthesized directly by the body. However, they have important roles: they fight against cardiovascular disorders, high blood pressure, and neurodegenerative diseases. "The only solution is, therefore, to adopt a diversified diet in order to secure the intake of essential fatty acids (eg fatty fish and vegetable oils) or by food supplements," explains the nutritionist.
Saturated fatty acids
Saturated fatty acids (SAGs) are a category of fatty acids, the constituent molecules of fatty substances. Saturated fatty acids have only simple carbon bonds. They are solid at room temperature (lard, butter for example). They come from the animal kingdom. In reasonable quantities, saturated fatty acids are good for the body. The AFSSA recommendations indicate that they must represent a maximum of 12% of our Total Energy Contributions. "Their excessive consumption, especially for some, such as palmitic acid or stearic acid contributes to the increase of cardiovascular risks. Their reasonable consumption is not contraindicated. They provide a lot of energy," says Dr. Chicheportiche. On the other hand, consumed in excess, saturated fatty acids promote weight gain and increase the risk of cardiovascular disease. Some of the main sources of saturated fatty acids include butter, cold cuts, fatty meats, and cheeses.
Unsaturated fatty acids
Unsaturated fatty acids (AGI) are part of the family of fatty acids, which are the basis for the formation of lipids. Unsaturated fatty acids have one or more carbonic double bonds. We can thus distinguish respectively monounsaturated fatty acids (omega-9) and polyunsaturated fatty acids with omega-6 and omega-3 types. 'Oleic acid is the main source of omega-9. The main contributors of omega-9 are vegetable oils including olive oil, avocados, and oilseeds. They are rather protective for cardiovascular function by reducing bad cholesterol (HDL-cholesterol), increasing good cholesterol (HDL-c) and insulin sensitivity, informs the nutritionist. Polyunsaturated fatty acids have many important functions in the body. As important constituents of cell membranes, they participate in the synthesis of many compounds involved in inflammation, cell aggregation, cellular immunity.' The main dietary sources of unsaturated fatty acids are vegetable oils, various seeds, oilseeds, fatty fish and seafood, eggs, and soybeans.
Trans fatty acids
'Trans fatty acids form a category of unsaturated fatty acids (AGI), whose carbonic double bond is in 'trans' configuration. In other words, the hydrogen atoms are not on the same side of the molecule," the doctor informs. This configuration exists in nature (natural trans fatty acids) but it is more often the result of an industrial process aimed at increasing the life expectancy of vegetable oils (synthetic trans fatty acids). Trans fatty acids are present in many preparations in the food industry: ready meals, sweets, breakfast cereals, aperitif cakes, biscuits, industrial pastries, spreads, etc. In small quantities, they are not dangerous for the body. In too large quantities, however, they increase the risk of cardiovascular disease. Their consumption must be reduced.
Free fatty acids
Free fatty acids are a form of reserve, in the blood, of the body's fats. 'A photo of the free fatty acids at time T can be taken with a sample. Their dosage is mainly reserved for research and is not carried out routinely," says Dr. Chicheportiche.
What is the role of fatty acids?
Fatty acids are mainly a source of energy (1 g of lipids = 9 kcal) and participate in the proper functioning of the body and the various metabolic systems. In addition to having an energetic role, fatty acids will also have a structural, metabolic, anti-inflammatory, and protective role in the cardiovascular and cerebral systems.
List of foods that contain fatty acids?
Saturated fatty acids:
- Milk and cheese
- Butter, cream
- Peanut, palm, coconut oils,
- Meat, poultry
- Ready meals
- Cold cuts
Trans fatty acids:
- Pastries
- Spreads
- Cookies
Omega-9 fatty acids
- Olive oil
- Hazelnut oil
- Hazelnuts
- Olives
- Almonds
- Goose fat
- Lawyer
- Cocoa
Omega-6 fatty acids:
- Sunflower seeds
- Sunflower oil
- Corn oil
- Soybean oil
- Meat
- Eggs
Omega-3 fatty acids:
- Nox, walnut oils
- Rapeseed oil
- Camelina oil
- Flaxseed
EPA and DHA:
- Oily fish
How much to consume per day?
What are the dangers?
- saturated fatty acids 12% of the AET (total energy intake);
- trans-fatty acids less than 1% of the AET;
- omega-9 fatty acids 15 to 20% of the AET;
- omega-6 fatty acids 4% of AET;
- Omega-31% of AET.
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