Tahina-sesame, Nutrition, Food

Fat or fatty acid what is it?

There are two types of lipoproteins that carry to and from cells.

low-density lipoprotein, LDL. (LDL cholesterol is called “bad” cholesterol) Saturated.

High-density lipoprotein, HDL. (HDL cholesterol is called “Good” cholesterol) Monounsaturated or Polyunsaturated.

Trans-unsaturated fatty acids, (Trans-fat) Dangerous for the body.


Fatty Acids Molecule

Fatty Acids Molecule

Fatty acids molecule

Fatty acids molecule consist of a long chain of carbon atoms starts with a carboxylic acid and continue with a long aliphatic chain, which is either saturated or unsaturated. When the carbon atoms in the aliphatic chain have a mono bond (no double bonds) then called saturated, and when carbon atoms have double bond then called monounsaturated fatty acids and when carbon atoms have two or more double bonds then called polyunsaturated fatty acids. There are also Phospholipids which is a lipid that found in cell membranes as phospholipid bilayers.


Trans-unsaturated fatty acids

Trans-fat occurs by hydrogenation of the unsaturated fat, there convert some of the double bonds into trans double bonds by an isomerization reaction. Consumption of food has trans fats can lead to an increase in the risk of coronary artery disease. Trans-fat need a long time to be cleaned from the body. Fat can be solid or liquid for example, saturated fatty acid can be solid in room temperature, while unsaturated fatty acid and trans-fat can be liquid.


Food rich in monounsaturated fatty acids

Great sources of monounsaturated fats found in extra virgin olive oil, sesame seed, almonds, cashew nuts, pecans and avocados. Cooking with oils from monounsaturated fats is not recommended.

Food rich in polyunsaturated fatty acids

Polyunsaturated fats found in walnuts, pumpkinseed, nuts, pine nuts, sunflower seeds, watermelon seeds, flax seeds or flax oil, rapeseed oil, soybean oil, corn oil, and fish, such as salmon, mackerel, herring, albacore tuna, trout, and coffee.

Saturated and Unsaturated Fatty Acids

Food rich in saturated fatty acids

Saturated fatty acids found in butter, meat, palm oil, and full-fat and low-fat dairy products, such as whole milk, low-fat milk, cheese, and cream.


Food rich in Phospholipid

Natural phospholipid derivatives found in egg yolk and can be extracted from soybeans, rapeseed, sunflower, bovine and fish eggs.


Food rich in Trans- fat  

Trans- fat found in small amounts in Butter, beef, and dairy products.


Saturated fatty acids and trans-fat is dangerous for our health because they stick in the veins and cause high pressure, these types of fat should be replaced with polyunsaturated fatty acids and monounsaturated fatty acids, because this type of fat can increase the good cholesterol (HDL) and reduces the bad (LDL) cholesterol. This can in turn reduce the risk of vascular diseases. 


The intake of the total amount of fat should be between 25-40% of the total energy intake (TEI). 10-20% of total fat intake should be monounsaturated fatty acids and 5-10% should be polyunsaturated fatty acids. According to Johansson that polyunsaturated fatty acids should not rise above 10 E% because there is a theoretical risk that free radicals increase and the risk of cancer is also present. In addition, the intake of saturated fatty acids should be less than 10% of the total fat intake. Trans fat intake should be below 0%. The body has a good ability to absorb fat from the intestine and it is about at least 95% of the total fat.

Omega 3 Fatty acids

The benefit of omega 3 

Omega-3 fatty acids are very important for reducing the inflammation in the body and for memory function, Omega 3 is essential fatty acids and cannot be produced or synthesized by the body that’s’ why must be included in the diet. Omega-3 found in fish such as sardine and salmon, many studies suggest that must be a balance between Omega-3 and omega-6 fatty acids which found in polyunsaturated fatty acid (PUFA), omega-6 help brain function, maintain bone health, and some other function.


The amount of fatty acid in the diet

A diet containing less than 20% fat, in general, may cause a deficiency in the absorption of some fat-soluble vitamins. Healthy diets should be containing at least 25% of healthy fatty acids because that can reduce LDL and increase triglyceride concentrations in the blood, plus that insulin resistance can occur. Also, people who eat unlimited amounts of fat will become overweight. Fat intake of more than 50 % of the total energy intake can body store it.

Health, nutrition facts, What is Fat and which is the best source

Sea Food Salmon


Why we need to eat fatty acid

Fatty acids are a good source of energy for our bodies, every gram fat includes 9 calories.

Fatty acids help the body to absorb the fat-soluble vitamins A, D, E, K.

Phospholipid (fat) include in cell membranes.

Fatty acids have many functions in the cells in general.

Fatty acids include in our hormone, without fatty acids our bodies can’t make hormones.


Quick Advice

The unsaturated fatty acid can easily be becoming rancid because the double bond can be easily attacked by the oxygen in the air that’s why all seeds have shells, and oils should be saved away from the air.

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