Fatty acids are hydrocarbons that are one of the main building blocks of fats. They are stored in the body in the form of adipose tissue and constitute energy and reserve material. The oxidation of fatty acids leads to the production of energy, which is necessary in carrying out life processes.
Breakdown of fatty acids
Fatty acids can be divided into two basic groups - unsaturated fatty acids and saturated fatty acids.
Unsaturated fatty acids
Unsaturated fatty acids are those in which there are from one to six double bonds between carbon atoms in the chain. Acids with one double bond are called monounsaturated, all the others are polyunsaturated. Usually unsaturated fatty acids are colorless liquids. They can be further divided into the following groups:
- omega-3 fatty acids
- omega-6 fatty acids
- omega-7 fatty acids
- omega-9 fatty acids
Saturated fatty acids
Saturated fatty acids do not contain double bonds between the carbon atoms in the molecule. Those with less than ten carbon atoms take the form of liquids, while those with more than ten atoms are solids. Solid, saturated acids are usually white in color and are not soluble in water. The most important acids of the saturated acid group are:
- butter acid
- lauric acid
- palmitic acid
- stearic acid
- arachidic acid
It is worth remembering that excessive intake of saturated fatty acids in the diet can have a negative effect on the body - cause overweight, inflammation and lead to the development of atherosclerosis and hypertension. This mainly applies to saturated fatty acids of animal origin.
Where are the fatty acids found?
Saturated fatty acids
Saturated fatty acids are common in animal products - butyric acid is found in rancid butter, while stearic acid is found in animal fats, including tallow. The source of saturated fatty acid can also be coconuts, which contain lauric acid, peanuts containing arachidic acid, and palm oil rich in palmitic acid.
Unsaturated fatty acids
Unsaturated fatty acids from the omega-3 group are common in fish and algae. Products such as linseed oil and sunflower oil are rich in omega-6 acids, while omega-7 acids can be found in butter and sea buckthorn seeds. Products containing acids from the omega-9 group are mainly fish oil, avocado and olive oil.
The role of fatty acids in weight-loss process
When losing weight, it is recommended to avoid excessive consumption of fats, as their consumption is associated with an increased supply of calories. A diet high in solid animal fats can also lead to obesity and the development of conditions such as diabetes and cardiovascular disease.
Despite this, even during the reduction of adipose tissue, the body cannot stop providing the body with fatty acids, which are necessary for its proper functioning. In a healthy diet, the key is to choose healthy fats that are rich in unsaturated fatty acids. These are mainly vegetable oils, sea fish, various types of nuts, seeds and seeds, as well as avocados. Proper supply of good fats not only will not slow down weight loss, but can support it.
Why is it worth supplementing fatty acids and when to do it?
Fatty acids play an extremely important role in the human body, enabling its proper functioning. They are responsible, among others, for the absorption of vitamins A, D, E and K, building cell membranes or reducing the glycemic load of food and stabilizing internal organs. In a situation where we do not provide the body with a sufficient amount of unsaturated fatty acids with food, it may be necessary to supplement them with the use of certified preparations available on the market.
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