Fatty acids are important components of lipids (fats and oils) and play crucial roles in energy storage, cell membrane structure and signaling processes in the body. Fatty acids are long chains of carbon atoms with hydrogen atoms attached along the length of the chain and a carboxyl group (-COOH) at one end.
The two main types of fatty acids are saturated fat and unsaturated fat.
Saturated fatty acids have no double bonds between carbon atoms. They remain solid at room temperature.
mainly found in animal fats (butter) and plant oils (coconut and palm oil).
Unsaturated fatty acids have one or more double bonds in the carbon chain. They are liquid at room temperature. Again divided into
✓ Mono-unsaturated fatty acids - Olive oil, avocado 🥑 and nuts 🥜.
✓ Poly-unsaturated fatty acids - fish, flax seeds and sunflower oil includes essential fatty acids like Omega-3 and Omega -6 which are crucial for health but cannot be synthesized by the human body and must be obtained from the diet.
OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are essential unsaturated fatty acids that play crucial roles in human health.
They are termed "essential" because the body cannot synthesized them. So they must be obtained through the diet.
Omega-3 fatty acids paly a vital role in maintaining the structural and functional integrity of all cells in the body. They contribute to cell membrane fluidity, support cellular interactions and signaling, reduce inflammation and are crucial for brain and eyes health.
Incorporating a variety of Omega-3 fatty acids in the diet helps to achieve numerous health benefits associated with cardiovascular health, brain function, inflammation induced and more.
Types of Omega-3 fatty acids
1. Alpha-linolenic acid (ALA)
Type of Omega-3 fatty acids primary found in plant based food which gets converted into EPA and DHA in the body.
Sources - Flax seeds, Chia seeds, Walnuts, Soyabean oil, Canola oil, Spinach
2. Eicosapentaenoic acid (EPA)
EPA is a long chain Omega-3 fatty acid known for its cardiovascular benefits and anti-inflammatory activity. Mainly found in marine sources like Salmon, Mackerel, Sardines, Shrimp, Oysters, Algae.
3. Docosahexaenoic acid (DHA)
DHA is a long chain Omega 3 fatty acid essential for brain and eye development and function. mainly found in marine sources.
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FATS - The key to balanced nutrition
