Fatty acids by Anni DahmsNils Lind
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First, we heard about beneficial Omega-3 fatty acids, then came Omega-6, the next number was Omega-9, and the latest one that is widely talked about is Omega-7. The numbers refer to the last position of the double bond in the molecule. The placement of the bonds affects how these fatty acids are absorbed and used in our body. We have also started to embrace saturated fats like butter and coconut oil, which have been banned as unhealthy for many years.
With this article, I venture into the jungle of fats. I describe it as a jungle because experts often change their opinions on fats. However, there is one certain thing about fats, and that is that we all need them, and they need to be of good quality. We talk about fats like never before. Some people do everything to avoid them, while others do everything they can to acquire sufficient knowledge and eat enough good fats.
If you want to maintain good health, have good energy, avoid wrinkles as much as possible in a natural way, support your brain, which is 60% fat, it is essential that you ensure that you get enough good fats. Fat is essential to life, and we need fat to stay healthy. Fat helps to transport the fat-soluble vitamins A-D-K-E around the body. Healthy fats are necessary for a good immune system. Each of our trillions of cells is surrounded by a membrane consisting of fat and cannot function satisfactorily without good quality fat.
Essential fatty acids
Essential fatty acids refer to fats that are vital to us and our daily life and well-being. We cannot produce them in our bodies but must have them supplied from outside because the body cannot do without them. Omega-3 and 6 are examples of these.
A lack of essential fatty acids can contribute to a range of disorders such as cardiovascular diseases, skin problems, poor wound healing, arthritis and mental imbalance..
From birth, we are accustomed to fats. Breast milk contains a large amount of cholesterol, and more than 50% of the calories in breast milk come from the fat in the milk. So we have received plenty of fat with breast milk.
It is essential that children who are growing receive sufficient good fats, both with regard to the development of their brains but also for their growth and psyche in general. If you have children, you should be aware that they need more fats than adults, provided that they are of good quality.
Classification of fats
There are three different types of fats.
Comes mainly from meat, coconut oil, dairy products, etc. Saturated fats are solid at cool temperatures. They are quite heat-stable and can tolerate higher temperatures than other fats.
It is mainly the saturated fats that transport our fat-soluble vitamins A-D-K-E around the body where they are needed, and they are also necessary for the absorption of calcium and its entry into our bones.
Saturated fat is found in butter, whipped cream, fatty cheeses, and the fat on steak. Coconut oil and palm oil are also saturated fats. In recent years, coconut oil has become known for its many beneficial effects.
Butter and coconut oil are the oils that best tolerate heating. So if you’re frying your food, use these oils.
Saturated fat has been the most vilified fat for many years and has been considered to contribute to heart disease.
Recently, saturated fat has made a comeback and become more popular again. For all oils, the quality of the fats must be of the highest standard. This is the same for coconut oil, which comes in many varieties, but your coconut oil should be an organic virgin oil. In my opinion, it is important that the saturated fat we consume is organic, as toxins often accumulate in fats. So, if you love the fat on your steak, make sure it is organic.
Is more stable to heat, light, and oxygen. We know olive oil as a monounsaturated fatty acid, and it is therefore not as fragile as those with high levels of polyunsaturated fatty acids. I safely heat olive oil when I need a cooking oil. Olive oil has a balancing effect on cholesterol. Other monounsaturated fats include rapeseed oil, sesame oil, peanut oil, egg yolk, cashew nuts and macadamia nuts.
Includes the essential fatty acids Omega-3 and 6, which are considered a very important part of the fat group. They play a crucial role in building and function of cells. They are fragile to heat, light, and air and should never be heated. They can be used for dressing, poured over vegetables or added to your porridge.
Is mainly found in fatty fish, where those who do not eat fish or those who do not eat a lot of fish prefer to get it in capsule form. Another form of Omega-3 oil is Krill, which consists of oil from Krill – a tiny, shrimp-like marine animal. Krill also contains astaxanthin, which is an important antioxidant.
For vegans, we have an Omega-3 oil extracted from the algae Schizochytrium sp. from seaweed.
It is well known that a lack of Omega-3 can increase the risk of heart disease. Omega-3 helps to prevent stroke, atherosclerosis, blood clots and inhibit cancer cells. Omega-3 generally has a calming effect. Research on Omega-3 is ongoing, and studies on Alzheimer’s, ADHD, among others, have been positive.
Flaxseed oil, walnut oil, hempseed oil, seaweed, Chia seeds, pumpkin seeds are also good sources of Omega-3 oil. Be aware that flaxseed oil can be overdosed. One tablespoon daily is usually a good dosage. Overdosing is considered to be more than three tablespoons over an extended period.
Is found in borage oil, also called starflower oil. Omega-6 contains the fatty acid GLA. It is good for people with low immunity, skin problems, sadness, and low energy. Note that if you have asthma, GLA can overstimulate. You can also find Omega-6 in nuts, almonds, sesame seeds, sunflower seeds, rapeseed oil, and soybean oil. It can be a good idea to consume Omega-3 and 6 together with Omega-7 for optimal effect.
Is mainly obtained from sea buckthorn. It is fantastic for our mucous membranes. So if you have dry mucous membranes, it is recommended that you take a supplement of Omega-7. Omega-7 is also anti-inflammatory and is considered good for keeping the pancreas healthy, and thus also has a good effect on type 2 diabetes. Experiments have been conducted on rats where Omega-7 is believed to contribute to weight loss and it was found that the rats’ livers generally became healthier. However, as far as I know, no experiments have been conducted on humans yet. Other foods containing Omega-7 include macadamia nuts and sesame seeds.
Can lower total cholesterol levels, promote the body’s development of antioxidants, and help reduce the development of heart disease. You can get Omega-9 from olive and rapeseed oil, avocado, sunflower oil, walnuts, and almonds.
Is a type of fat found in all of our cells. It consists of both saturated and unsaturated fatty acids, as well as copper, magnesium, choline, inositol, and calcium. Lecithin has a calming effect and is essential for the brain and nervous system. It also helps prevent kidney and gallstone formation. Lecithin is found in egg yolk, olives, grains, seeds, and soybeans.
Trans Fatty Acids
Many people get almost half of their calories from fat, but of the wrong kind that breaks down instead of building up the body. We consume too many unhealthy fats, cheap oils, and margarine. In the past, we also consumed a lot of trans fatty acids, which are considered very unhealthy and contribute to people developing blood clots in the heart and other cardiovascular diseases.
Trans fatty acids are vegetable fats that have undergone many chemical processes to give the food that the fat is put in a longer shelf life. The price, however, is that it is the most unhealthy type of fat for our health.
It is important to buy high-quality oils or oil supplements. If you buy oil in a bottle, the bottles should be dark. Always buy organic virgin oils.