2.2 Fats
3 min read•june 18, 2024
Dietary play crucial roles in our bodies, from providing to supporting cell function. They're essential for absorbing vitamins and producing hormones. But not all fats are created equal – some can harm our health, while others offer benefits.
Understanding different types of fats is key to making smart food choices. Saturated and can raise , increasing risk. On the flip side, unsaturated fats like those in olive oil and fish can promote heart health when consumed in moderation.
Functions and Types of Dietary Fats
Roles of fats in nutrition
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- Provide energy most energy-dense macronutrient (9 kcal/g) serve as efficient form of energy storage in the body
- Essential for absorption of (A, D, E, and K) require dietary fat for proper absorption and utilization
- Crucial component of cell membranes and maintain cell membrane structure and function
- Precursors for hormone synthesis steroid hormones (estrogen, testosterone) derived from cholesterol (, ) derived from
- Provide insulation and protection subcutaneous fat insulates the body and maintains body temperature visceral fat cushions and protects internal organs
- Essential fatty acids support health () and () fatty acids are essential must be obtained through diet play crucial roles in brain development, inflammation, and cardiovascular health
Effects of dietary fat types
- primarily found in animal products (meat, dairy) and tropical (coconut oil) raise total and cholesterol levels increasing risk of cardiovascular disease should be limited to <10% of total daily
- Trans fats primarily found in partially , fried foods, and processed snacks raise LDL cholesterol and lower cholesterol increasing risk of cardiovascular disease should be avoided as much as possible
- found in olive oil, avocados, nuts, and seeds may help lower LDL cholesterol and reduce risk of cardiovascular disease should replace saturated and trans fats in the diet
- include omega-3 and
- (EPA, ) found in fatty fish, flaxseed, and walnuts may reduce inflammation and risk of cardiovascular disease
- Omega-6 fatty acids found in vegetable oils, nuts, and seeds excessive intake may contribute to inflammation if not balanced with omega-3 intake
- Should replace saturated and trans fats in the diet
Essential Fatty Acids and Fat-Soluble Vitamins
- Essential fatty acids (omega-3 and omega-6) cannot be synthesized by the body and must be obtained through diet
- Play crucial roles in brain function, growth, and development
- (A, D, E, and K) require dietary fat for absorption and transport
- Essential for various bodily functions, including vision, bone health, and blood clotting
Addressing Fat Intake Challenges
Strategies for fat intake challenges
- Education and awareness provide accessible nutrition education on the types and roles of dietary fats teach simple, practical strategies for making healthier fat choices
- Improve access to healthy food options collaborate with community organizations to establish farmers' markets or community gardens in underserved areas advocate for policies that incentivize retailers to offer affordable, healthy food options
- Address socioeconomic barriers support programs that provide financial assistance for purchasing nutritious foods (SNAP, WIC) encourage the development of affordable, nutrient-dense food products
- Culturally sensitive approaches develop nutrition interventions that respect and incorporate cultural food preferences and traditions engage community members and leaders in the planning and implementation of nutrition programs
- Collaborate with healthcare providers encourage routine screening for nutrition-related health risks provide referrals to registered dietitians or nutrition support services when appropriate
- Target high-risk groups develop targeted interventions for populations at higher risk of fat-related health issues (individuals with low income, pregnant women, elderly) tailor nutrition messages and strategies to the specific needs and challenges of each group
Key Terms to Review (51)
American Heart Association: The American Heart Association (AHA) is a non-profit organization dedicated to fighting heart disease and stroke. It offers resources, guidelines, and advocacy to improve cardiovascular health and reduce the number of deaths caused by these conditions.
Animal-based foods: Animal-based foods are derived from animals and include meat, dairy products, eggs, and fish. They are a significant source of protein, fats, and other essential nutrients.
Calories: Calories are a unit of measurement that indicates the amount of energy provided by food and beverages. They are essential for fueling the body's metabolic processes and physical activities.
Cholecystokinin: Cholecystokinin (CCK) is a hormone released by the small intestine in response to the presence of fats and proteins. It stimulates the gallbladder to release bile and the pancreas to secrete digestive enzymes, aiding in digestion.
Cholesterol: Cholesterol is a waxy, fat-like substance found in all cells of the body. It is essential for producing hormones, vitamin D, and substances that help digest foods.
Cholesterol: Cholesterol is a waxy, fat-like substance found in the body that plays a crucial role in various physiological processes. It is an essential component of cell membranes, aids in the production of hormones, and is involved in the digestion and absorption of fat-soluble vitamins. Cholesterol is closely connected to the topic of Fats, as it is a type of lipid that can have both beneficial and detrimental effects on health depending on its levels and distribution in the body.
Cooking techniques: Cooking techniques are methods or procedures used to prepare food by applying heat in various ways, affecting the nutritional content of the ingredients. They play a critical role in maintaining or altering the levels of macronutrients and micronutrients in meals.
DHA: DHA, or docosahexaenoic acid, is a long-chain omega-3 fatty acid that is essential for proper brain, eye, and nervous system development and function. It is a critical component of the phospholipids that make up cell membranes, particularly in the brain, retina, and heart.
Eicosanoids: Eicosanoids are a class of lipid-derived signaling molecules that play crucial roles in various physiological and pathological processes within the body. They are synthesized from the 20-carbon fatty acid, arachidonic acid, and include prostaglandins, leukotrienes, and thromboxanes.
Energy: Energy is the capacity to do work and is essential for all bodily functions. In nutrition, it is primarily derived from macronutrients like carbohydrates, fats, and proteins.
EPA (Eicosapentaenoic Acid): EPA, or eicosapentaenoic acid, is a type of omega-3 fatty acid that is essential for human health. It is primarily found in fatty fish and fish oil supplements and plays a crucial role in various physiological processes, including the neurologic, cardiovascular, and musculoskeletal systems.
Essential Fatty Acids: Essential fatty acids (EFAs) are a group of polyunsaturated fatty acids that are necessary for human health, but cannot be synthesized by the body. They must be obtained through the diet and play crucial roles in various physiological processes, including maintaining healthy skin, supporting joint function, and regulating inflammation.
Fat-soluble vitamins: Fat-soluble vitamins are vitamins that dissolve in fats and oils and can be stored in the body's fatty tissue. They include vitamins A, D, E, and K.
Fat-Soluble Vitamins: Fat-soluble vitamins are a group of essential nutrients that are stored in the body\'s fatty tissues and liver. These vitamins require fat for absorption and transportation, and they play crucial roles in various physiological processes related to fats, vitamins, and treatments.
Fats: Fats are a type of macronutrient essential for energy storage, cell structure, and hormone production. They can be classified into saturated, unsaturated, and trans fats based on their chemical structure and health effects.
HDL: HDL, or high-density lipoprotein, is a type of cholesterol that is often referred to as the 'good' cholesterol. It plays a crucial role in the context of fats and cardiovascular wellness by helping to transport excess cholesterol from the body's tissues back to the liver for excretion or reuse.
Heart disease: Heart disease encompasses a range of conditions affecting the heart, including coronary artery disease, heart attacks, and other cardiovascular issues. It is influenced by various factors such as diet, lifestyle, and genetics.
High-density lipoprotein: High-density lipoprotein (HDL) is a type of lipoprotein that carries cholesterol from the bloodstream to the liver for excretion or reuse. It is often referred to as 'good' cholesterol because higher levels are associated with a lower risk of cardiovascular disease.
Hydrogenated oils: Hydrogenated oils are oils that have undergone a chemical process to make them more solid at room temperature. This process increases their shelf life and stability but creates trans fats, which are harmful to health.
Immune system: The immune system is the body's defense mechanism against infections, diseases, and foreign substances. It involves various organs, cells, and proteins working together to identify and neutralize harmful pathogens.
LDL: LDL, or low-density lipoprotein, is a type of cholesterol that is often referred to as the 'bad' cholesterol. It is responsible for transporting cholesterol from the liver to the body's cells, where it can be used for various functions or stored for future use. However, when there is an excess of LDL in the bloodstream, it can contribute to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke.
Leukotrienes: Leukotrienes are a class of inflammatory lipid mediators derived from arachidonic acid that play a crucial role in the body's immune and inflammatory responses. They are produced by various cells, including leukocytes, and contribute to the development of conditions like asthma, allergies, and cardiovascular diseases.
Lingual lipase: Lingual lipase is an enzyme secreted by the salivary glands that initiates the digestion of dietary fats in the mouth. It plays a crucial role in breaking down triglycerides into free fatty acids and diglycerides.
Linoleic Acid: Linoleic acid is an essential omega-6 polyunsaturated fatty acid that plays a crucial role in human health and nutrition. As a key component of the 2.2 Fats topic, linoleic acid is involved in various physiological processes and has significant implications for overall well-being.
Lipids: Lipids are a diverse group of naturally occurring organic compounds that are insoluble in water but soluble in organic solvents. They play crucial roles in the body, serving as a major source of energy, structural components of cell membranes, and as signaling molecules in various physiological processes.
Low-density lipoprotein: Low-density lipoprotein (LDL) is a type of cholesterol often referred to as 'bad cholesterol.' It transports cholesterol to the cells, but high levels can lead to plaque buildup in arteries and increase the risk of heart disease.
Macronutrients: Macronutrients are nutrients required in large amounts that provide the energy necessary for bodily functions and overall health. They include carbohydrates, proteins, and fats.
Metabolism: Metabolism is the set of life-sustaining chemical reactions in organisms that convert food into energy, build and repair tissues, and manage waste. It encompasses catabolic pathways that break down molecules to produce energy, and anabolic pathways that utilize this energy to construct components of cells such as proteins and nucleic acids.
Monounsaturated fats: Monounsaturated fats are a type of dietary fat found in various food sources, primarily plant-based oils. They are considered beneficial for heart health when consumed in moderation and can help improve cholesterol levels.
Monounsaturated Fats: Monounsaturated fats are a type of dietary fat that contain one double bond in the fatty acid chain. They are considered a healthier alternative to saturated fats and can help improve cardiovascular wellness and reduce the risk of long-term cardiovascular illnesses when consumed in moderation as part of a balanced diet.
Oils: Oils are fats that are liquid at room temperature, derived from plants or animals. They play a crucial role in nutrition by providing essential fatty acids and aiding in the absorption of fat-soluble vitamins.
Omega-3: Omega-3 fatty acids are essential polyunsaturated fats necessary for various bodily functions, including heart and brain health. They cannot be synthesized by the body and must be obtained through diet or supplements.
Omega-3 Fatty Acids: Omega-3 fatty acids are a type of polyunsaturated fatty acid that are essential for human health. They play a crucial role in various bodily functions, including the maintenance of the neurological, endocrine, cardiovascular, and pulmonary systems. Omega-3s are considered 'essential' because the body cannot produce them on its own, and they must be obtained through diet or supplementation.
Omega-6: Omega-6 fatty acids are a type of polyunsaturated fat found in various foods. They play a crucial role in brain function, skin and hair growth, bone health, and metabolism.
Omega-6 Fatty Acids: Omega-6 fatty acids are a type of polyunsaturated fatty acid (PUFA) that are essential for human health. They play crucial roles in various physiological processes, including cardiovascular function, immune response, and skin health.
Phospholipids: Phospholipids are a class of lipids that are essential components of cell membranes. They are amphipathic molecules, meaning they have both hydrophilic (water-loving) and hydrophobic (water-fearing) regions, allowing them to form the characteristic bilayer structure of cell membranes.
Polyunsaturated fats: Polyunsaturated fats are a type of dietary fat found in plant and animal foods. They contain more than one double bond in their chemical structure, which influences their physical properties and health impacts.
Polyunsaturated Fats: Polyunsaturated fats are a type of dietary fat that contain multiple double bonds in their carbon chain. These fats are considered 'healthy' fats and play a crucial role in maintaining cardiovascular wellness and managing long-term cardiovascular illnesses.
Prostaglandins: Prostaglandins are a group of lipid compounds that are derived from fatty acids and have a wide range of physiological effects in the body. They are involved in various processes related to fats, including inflammation, blood clotting, and the regulation of various bodily functions.
Satiety: Satiety is the feeling of fullness and satisfaction after eating, which prevents further consumption. It plays a crucial role in regulating food intake and maintaining energy balance.
Saturated Fat: Saturated fat is a type of fat that is solid at room temperature and is typically found in animal-based foods and some tropical oils. It is characterized by the presence of single bonds between the carbon atoms in its fatty acid chains, resulting in a straight, rigid structure.
Saturated fats: Saturated fats are a type of dietary fat that are typically solid at room temperature. They are found primarily in animal products and some plant oils.
Trans Fat: Trans fats, also known as trans fatty acids, are a type of unsaturated fat that is created through an industrial process called hydrogenation. This process adds hydrogen to liquid vegetable oils to make them more solid and stable, resulting in the formation of trans fats. Trans fats are commonly found in processed and fried foods, as they improve texture, flavor, and shelf life.
Trans fats: Trans fats are a type of unsaturated fat that have been hydrogenated to be solid at room temperature. They are commonly found in processed foods and have been linked to negative health effects, particularly cardiovascular disease.
Triglycerides: Triglycerides are a type of fat (lipid) found in your blood. They serve as a major form of energy storage in the body.
Triglycerides: Triglycerides are a type of fat found in the blood that the body uses for energy. They are the main storage form of fat in the body and play a crucial role in cardiovascular health, as well as in the overall metabolism and energy balance.
U.S. Dietary Guidelines for Americans for 2020–2025: The U.S. Dietary Guidelines for Americans 2020–2025 provide science-based advice on what to eat and drink to promote health, reduce the risk of chronic disease, and meet nutrient needs. These guidelines are updated every five years by the Departments of Agriculture (USDA) and Health and Human Services (HHS).
Vitamin D: Vitamin D is a fat-soluble vitamin essential for the regulation of calcium and phosphorus in the body, crucial for maintaining bone health. It can be obtained from sunlight exposure, dietary sources, and supplements.
Weight gain: Weight gain is the increase in body weight, which can occur through an increase in muscle mass, fat deposits, or excess fluids. It is influenced by various factors including diet, physical activity, and medical conditions.
Western diet: The Western diet is a dietary pattern characterized by high intake of red and processed meats, sugary desserts, high-fat foods, refined grains, and high-sugar drinks. It is often low in fruits, vegetables, whole grains, and lean proteins.
α-linolenic acid: α-linolenic acid (ALA) is an essential omega-3 fatty acid that is important for various physiological functions in the body. As a polyunsaturated fatty acid, ALA plays a crucial role in the context of fats and their metabolism.