Nutrition - Saturated/Unsaturated Fats

Saturated fats have distinct properties, these are given by the chains of carbon atoms that are full or saturated with hydrogen.

There are 2 different sources that saturated fat comes from: Animal (meat, dairy, poultry and eggs) and non-animal (coconut oil and palm oil).

Different functions of saturated fat are as follows: It enhances the immune system as well as liver function and it also protects against alcohol detoxification. Another function is the provision of the energy and structural integrity to the cells as well as the ability of coconut oil that acts as an antiviral agent and an antimicrobal.

Some hydrogen atoms are not in the chain of carbons meaning they are unsaturated. The fatty acid can bend at each double bond, these double bonds are formed between 1 or more carbon atoms.

There are 2 different types of unsaturated fat: monounsaturated and polyunsaturated. Monounsaturated has a single double bond and a single bend in the molecule whilst polyunsaturated has several double bonds and several bends in the molecule.

Regarding monounsaturated fatty acids, it's been shown that diets high in monounsaturated fats lower plasma triglycerides aswell as LDL cholesterol. This is thought to reduce Coronary Heart Disease. Also, when necessary,  the body's tissues can synthesise monounsaturated fatty acids from saturated fatty acids.

Monounsaturated fatty acids come from sources such as peanut oil, rapeseed oil, nuts, seeds, lard, olives/oil, avocados and beef dripping.

Again, there is no hydrogen in polyunsaturated fatty acids. There are essential fatty acids which come from omega 3 fatty acids and omega 6 fatty acids. The body is unable to synthesise these hence being an essential part of the diet.

Omega 3 fatty acids come from flax oil, pasture reared eggs, walnuts and oily fish (particularly beneficial due to the fact it shows lower blood triglyceride levels as well as cholesterol levels, and can also reduce the tendency of blood to clot, in some cases can raise HDL cholesterol, all of these are thought to lower the risk of CHD) whereas omega 6 fatty acids come from sunflower oil/seeds, sesame seeds, pumpkin seeds and safflower oil. For both omega 3 and 6 fatty acids, all of the oils need to stay unprocessed and cold pressed.


Just a few more points to cover then it's onto the micronutrients (minerals and vitamins). :)