Types of fatty acids and their functions

2021-10-11 2021-10-11

edible oil oil and fats

Fatty acids that make fats that are essential for physical health. Oleic acid and α-linolenic acid are famous, but in reality there are many more.

What is fatty acids
Types of fatty acids and their functions
1.Saturated fatty acids
2.Unsaturated fatty acids
3.Trans fats

What is fatty acids

First of all, "fatty acids" are the main components of "lipids". Fats and fatty acids play an important role in the body and are essential for human health.

【Function of fatty acids】

Consists of human cell membranes, hormones, nuclear membranes, etc.
Protection from organs and external stimuli as subcutaneous fat (barrier function)
Energy source of activity
Promotion of absorption of vitamins A, D, E and K

Types of fatty acids and their functions

Fatty acids can be broadly divided into three categories: "saturated fatty acids," "unsaturated fatty acids," and "trans fatty acids."

1. Saturated fatty acids

Basically solid fat at room temperature
Easy to use as energy and can be made in the body
Overdose can easily cause heart disease and arteriosclerosis
Included in meat, dairy products (milk, butter), egg yolk, chocolate, coconut, palm oil, etc.

Short chain fatty acids

【Acetic acid】
It has a bactericidal action that keeps the intestines moderately acidic and activates good bacteria to exterminate bad bacteria, and a bacteriostatic action that suppresses growth.

【Propionic acid】【Butyric acid】
It maintains a healthy intestinal mucosa and increase the intestinal barrier function.

Medium chain fatty acids

【Lauric acid】
It has anti-oxidant, anti-bacterial and anti-inflammatory effects and enhances immunity. It leads to prevention of Alzheimer's dementia.

【Caprylic acid】【Capric acid (Decanoic acid)】
It has antibacterial activity and does not accumulate as fat. ※ It is attracting attention as MCT oil.

※You can read more about MCT oil in this article.↓

Long chain fatty acids

【Palmitic acid】
It activates the power of cells and promotes the absorption of fat-soluble vitamins.

【Myristic acid】
It secretes hormones and protects cell membranes.

【Stearic acid】
Promotes lowering of LDL cholesterol and raising of HDL cholesterol.

2. Unsaturated fatty acids

Monounsaturated fatty acids

Oil that is basically liquid at room temperature
Compared to saturated fatty acids, it is less to be used as energy
Can be synthesized in the body
Highly contained in olive oil, rapeseed oil, avocado, cod liver oil, etc.

【Oleic acid】- Omega 9
Balances blood cholesterol and smoothes blood. Improve bowel movements.

【Palmitoleic acid】- Omega 7
Prevents hyperglycemia and diabetes, strengthens blood vessels. Promotes skin regeneration.

Polyunsaturated fatty acids

Oil that is basically liquid at room temperature
Essential fatty acids that can't be synthesized by the body
Highly contained in blue-backed fish, vegetable oils (corn, soybeans, etc.), walnuts, flaxseed, etc.

【Linoleic acid】- Omega 6
It temporarily lowers blood cholesterol, but taking too much increases the risk of allergies and cancer.

【γ-linolenic acid】- Omega 6
Lowers blood pressure and blood sugar levels and prevents blood clots. Balance female hormones. Effective for improving atopic dermatitis.

【Arachidonic acid】- Omega 6
It makes your head clear and improves dementia. Improves immune function. Taking too much increases the risk of allergies and cancer.

【Punicic acid】- Omega 5
It has anti-oxidant and anti-inflammatory effects and enhances immunity. Effective for anti-aging, which prevents aging and improves memory.

【α-linolenic acid】- Omega 3
Anti-allergic effect, triglyceride suppression, blood clot prevention, lowering blood pressure. Cancer, hypertension prevention.

【DHA（Docosahexaenoic acid）】- Omega 3
Anti-inflammatory effect, smoothing blood. Activates the brain and improves memory.

【EPA（Eicosapentaenoic acid）】- Omega 3
Smooths blood, improves blood sugar level, prevents blood clots, and prevents arteriosclerosis. Anti-inflammatory effect.

3. Trans fats

There are two types of trans fatty acids, naturally derived and artificial.

Artificial products are produced by hydrogenation when processing vegetable oil into solids.
Artificial products are produced by extracting vegetable oil and treating it at high temperature during processing.
Artificial objects have health disadvantages, but no benefits
In artificial substances, it is contained in margarine, shortening, processed fats and oils, etc.
Naturally found in cattle and sheep

You can read more about trans fats in this article.↓