Edible oils and fats Characteristics and functions of three fatty acids
Saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids are the three types of fats with different properties and effects.
1. Saturated fatty acids (SFA).
Refers to fatty acids that do not contain unsaturated double bonds, which are one of the basic components of lipids. Generally, the more common ones are caprylic acid, capric acid, lauric acid, myristic acid, palmitic acid, stearic acid, arachidic acid, etc. Saturated fatty acids are mainly found in animal fats and some vegetable oils, such as a few plants such as coconut oil, cocoa butter, palm oil, etc. While saturated fatty acids can provide the body with energy, excessive intake can increase the risk of cardiovascular disease. Therefore, saturated fatty acids should be consumed in moderation and vegetable oils and meat foods that are low in saturated fat.
2. Monounsaturated fatty acids (MUFA).
Refers to fatty acids that contain 1 double bond. It usually refers to oleic acid, which is expressed as 18:lδ9. Myristic oleic acid C14:1, cis-9 is mainly found in butter, sheep fat and fish oil; Palmitoleic acid (C16:1, cis-9) is abundant in many fish oils, such as up to 15% in Menhaden oil, and a small amount in palm oil, cottonseed oil, butter and lard; Oleic acid (C18:1, cis-9) is the most prevalent fatty acid, which is found in almost all vegetable oils and animal fats, among which safflower oil, olive oil, palm oil, canola oil, peanut oil, tea seed oil, almond oil and fish oil are the most abundant. Monounsaturated fatty acids have the effect of lowering cholesterol and preventing cardiovascular diseases, and moderate intake is beneficial to health.
3. Polyunsaturated fatty acids (PUFAs).
Refers to a straight-chain fatty acid containing two or more double bonds and a carbon chain length of 18 22 carbon atoms. Polyunsaturated fatty acids are usually divided into two types, -3 and -6, and in the polyunsaturated fatty acid molecule, the double bond at the farthest end of the carboxyl group on the penultimate carbon atom is called -3;On the sixth carbon atom, it is called -6. It is synthesized from aquatic phytoplankton in cold regions and helps to reduce cardiovascular and cerebrovascular diseases. Among them, -3 is a necessity for the human body like vitamins and minerals, and insufficient can easily lead to disorders of important organs such as the heart and brain. -3 The two most important unsaturated fatty acids for the human body are DHA and EPA. Polyunsaturated fatty acids have a variety of important physiological functions in the human body, such as regulating blood lipids, anti-inflammatory, anti-atherosclerosis, etc. However, different PUFAs contribute differently to health. Therefore, we should pay attention to the balanced intake of polyunsaturated fatty acids in the diet, and appropriately increase foods rich in -3 fatty acids, such as deep-sea fish, flaxseed oil, etc.
These three types of fatty acids have different properties and roles and perform different functions in the human body. Therefore, maintaining a moderate intake and a balanced mix in the daily diet can help maintain human health.