
Unsaturated Fatty Acids
Fats are among the macronutrients. In an omnivore diet, unsaturated fatty acids are among the critical nutrients. Too few unsaturated fatty acids are consumed. Omega-3 fatty acids are unsaturated fatty acids and are also critical nutrients. In this post you will learn the most important facts about unsaturated fatty acids.
Classification
Fatty acids are classified according to their length and degree of saturation. Saturation indicates how many double bonds are present in the carbon chain. Thus, monounsaturated fatty acids have only one double bond while polyunsaturated fatty acids have several double bonds. Saturated fatty acids do not have any double bonds, i.e. each carbon atom is connected to a maximum of hydrogen atoms (saturated).
Length
Short-chain fatty acids are easily digestible, volatile and have an intense odour. They can serve as a source of energy when needed and are found in animal products such as milk, butter, etc. They are also produced in the large intestine by the bacterial breakdown of dietary fibres.
Medium-chain fatty acids are absorbed through the intestinal mucosa and enter the blood directly. They serve as a rapid energy substrate and are found, for example, in coconut fat.
Long-chain fatty acids are mostly unsaturated fatty acids. They take longer to digest and are transported via the lymphatic system. They are not suitable for rapid energy supply, but for storage. Long-chain fatty acids are found in vegetable oils, so these should be consumed in moderation.
Saturation level
Saturated fatty acids lead to a firm consistency in their products (e.g. coconut fat, palm fat, butter). They are associated with health risks. By altering the fat profile, they lead to arteriosclerosis and cardiovascular disease. In addition, the body can produce them itself.
Monounsaturated fatty acids are involved in building the cell membrane and give it the necessary flexibility. They are thought to be able to lower LDL cholesterol and the body can also produce them itself. A well-known example is oleic acid, which is found in olive, rapeseed and peanut oil.
Polyunsaturated fatty acids are essential fatty acids, which means that the body cannot produce them itself. They have an influence on inflammatory processes and blood flow properties, are building material for cell membranes and ensure their flexibility. They have a liquid consistency and are found in vegetable oils. Omega-3 and omega-6 fatty acids also belong to the group of polyunsaturated fatty acids.
Omega-3 fatty acids have anti-rheumatic, vasodilatory, anti-inflammatory and anti-coagulant effects. In contrast, omega-6 fatty acids have inflammatory, clotting and vasoconstrictor effects. You can find out more about omega-3 and omega-6 here. Although omega-3 is found in fish, it is advisable to choose a healthier source because fish are highly contaminated with heavy metals.
Occurrence and supply
Monounsaturated and polyunsaturated fatty acids are found in vegetable oils and their raw materials. Omnivores are far from consuming too little fat in general, but they take in considerably more saturated fatty acids through animal foods such as milk, butter, cream, cheese and meat. If they were to use more vegetable oils, such as olive oil, in their cooking, this would already have a visible impact on their health. This is also the reason why olive oil has a good reputation. However, it would be of considerable advantage if the total fat intake were reduced. Which can only be achieved by replacing animal products with whole plant foods. This is because vegans have a different fatty acid pattern than people with an omnivore diet, they do not consume cholesterol and little arachidonic acid, and they are within the recommendations for saturated fatty acids. This is not the case with omnivores.

