Nutrition — Fatty Acids

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Summary

  • Introduction.
  • Saturated Fatty Acids.
  • Unsaturated Fatty Acids.
  • MUFA — Omega-9.
  • PUFA — Omega-3.
  • PUFA — Omega-6.
  • Omega-6 to Omega-3 Ratio.
  • Lower Omega-6.
  • Moderately Increase Omega-3.
  • Supplement GLA.
  • Supplement Curcumin.
  • Role in Early Life.

Introduction

  • Fats.
    • One of the five macro-nutrients.
    • Made of glycerol and fatty acids.
  • Component of cell membrane.
    • Every membrane made up of unique suite of fatty acids.
    • Depending on the type of tissue and function required.
  • Fatty acids are the main point of interest.
    • Saturated fatty acids (SFA).
    • Mono-unsaturated fatty acids (MUFA).
    • Poly-unsaturated fatty acids (PUFA).

Saturated Fatty Acids.

  • Single bond fatty acids.
  • No double bonds.
    • Every carbon is saturated with a hydrogen.
  • Straight and linear.
    • Double bond = kink in the molecule.
  • Tend to be solid
    • Pack together very well.
  • High melting point.
  • Most animal fats (cream, cheese, butter), some oils (coconut, palm).

Unsaturated Fatty Acids.

  • Have one or more double bonds.
    • The double bonds create a kink in the molecule.
  • Tend to be more liquid.
    • They don’t pack together as well.
  • More unstable.
    • Vulnerable to oxidative damage.
    • Lipid peroxidation.
  • Mono-unsaturated fatty acids.
    • One double bond.
    • Omega-9.
    • Sources: macademia, olives, avocados.
  • Poly-unsaturated:
    • Two or more double bond fatty acids.
    • Omega-3 and omega-6.
    • Sources:
      • Omega-3: nuts, seeds, fish, oysters.
      • Omega-6: walnuts, canola oil, chia, peanuts.

MUFA — Omega-9

  • Most common: oleic acid.
  • Liquid at room temperature.
  • Can be produced by the body.
  • May have a number of beneficial health effects.
    • Could reduce triglycerides and VLDL.
    • May improve insulin sensitivity and decrease inflammation.

PUFA — Omega-3

  • Carbon bond is the third bond.
  • Three types:
    • ALA:
      • Alpha-linoleic acid.
      • Mainly used by the body for energy.
      • Precursor to EPA and DHA.
        • FADS1 and FADS2 genes.
        • Conversion rate is extremely low.
    • EPA
      • Eicosapentaenoic acid.
      • Main function is to produce chemicals called eicosanoids.
        • Help reduce inflammation.
        • Reduce symptoms of depression.
    • DHA:
      • Docosahexaenoic acid.
      • Makes up about 8% of brain weight.
      • Important for normal brain development and function.
  • Sources:
    • ALA: flax and chia seeds.
    • EPA and DHA:
      • Marine sources – fatty fish (salmon, tuna, mackerel, herring), shellfish, and marine algae.
      • Animal sources – grass fed meats.
  • Once eaten, goes to the liver.
  •  Benefits:
    • Improve heart health.
      • Reduce triglycerides, blood pressure and the formation of arterial plaques.
    • Support mental health.
      • Reduce symptoms of depression, schizophrenia and bipolar disorder.
    • Decrease liver fat.
    • Fight inflammation.

PUFA — Omega-6

  • Carbon bond is the sixth bond.
    • All from food.
    • Primarily used for energy.
  • Many types:
    • Linoleic acid (LA).
    • Gamma-linoleic acid (GLA).
    • Arachidonic Acid (ARA).
    • Etc.
  • LA most common.
    • Esssential fatty acid.
    • Once consumed, goes to the liver.
    • Can be converted to ARA.
      • FADS1 and FADS2.
    • Sources: sunflower, cottonseed, corn, etc.
    • Also, processed food: grain-based desserts, salad dressing, potato and corn chips, pizza, french fries
  • ARA:
    • Produces eicosanoids (similar to EPA).
      • Substrate for prostaglandins, which among other things inhibit the aggregation of blood platelets.
    • Eicosanoids produced by ARA are more pro-inflammatory.
    • Pro-inflammatory eicosanoids are important chemicals in the immune system.
    • When too many of are produced, they can increase inflammation and inflammatory disease.

Omega-6 to Omega-3 Ratio

  • PUFA metabolic pathway:
    • Short chain PUFAs form long chain PUFAs:
      • Short chain precursors:
        • LA, GLA, alpha-linolenic acid (ALA), and stearidonic acid (SDA)
      • Long chain (more than 20 carbons):
        • ARA, dihommo-gamma linolenic acid (DGLA), EPA and DHA.
  • Anti-inflammatory vs pro-inflammatory:
    • Omega-6 typically pro-inflammatory.
  • Omega-3 PUFA metabolic pathway:
    • ALA -> SDA -> EPA -> DHA.
  • Omega-6 PUFA metabolic pathway:
    • LA -> GLA -> DGLA -> ARA.
      • DGLA:
        • Predominantly anti-inflammatory effects
      • ARA:
        • Generally enhances inflammation.
      • ARA/DGLA ratio:
        • Critical factor that impacts inflammatory processes.
  • Role of FADS:
    • Same enzymes (FADS1 and FADS2) metabolize both omega-6 and omega-3.
      • Regulate conversion of short chains (ALA, LA) into long chains (ARA/EPA/DHA).
    • Genetic variations in FADS1/FADS2 effect the efficiency of this conversion.
    • Only a limited amount of these enzymes are available.
  • High omega-6:
  • Historically ratio was around 4:1.
    • Now substantially higher due to high intake of processed foods.
  • Higher ratio likely correlates with increase in chronic inflammation.
  • Increasing omega-3 not necessarily best fix.
    • Excessive intake of both omega-3 and omega-6 has risks.
  • The double bonds in the PUFAs are very reactive.
    • Tend to react with oxygen, forming chain reactions of free radicals.
      • Lipid peroxidation.
    • Excess free radicals can cause cell damage.
    • One of the mechanisms behind ageing and the onset of cancer.
  • Having a relatively low, balanced amount of each is best.

Lower Omega-6 [unclear]

  • Avoid processed seed and vegetable oils.
    • Sunflower, corn, soybean and cottonseed oils are high in omega-6.
  • Olive oil relatively low in omega-6.

Moderately Increase Omega-3 [directionally likely correct]

  • Animal sources:
    • Animals are often fed grain-based feeds containing soy and corn.
    • As a result, PUFAs in meat are mostly omega-6.
    • Prefer grass-fed meats.
    • Choose meats from the leaner parts of those animals.
    • Same for eggs.
  • Seafood
    • Fatty fish (salmon, etc.).
  • Supplement
    • Fish oil supplement.
    • Brand: Nordic Naturals.
  • Plants
    • Flax and chia seeds.

Supplement GLA

  • Found in vegetable oils.
    • Is a PUFA, Omega-6.
  • First isolated from the seed oil of evening primrose.
    • Herbal plant was grown by Native Americans to treat swelling in the body.
    • Also found in borage seed oil, and black currant seed oil.
      • Borage oil contains 20% GLA.
      • Evening primrose oil ranges from 8% to 10% GLA.
      • Black-currant oil contains 15-20% GLA.
  • GLA supplements bypass the FADS assisted conversion of LA to GLA.
    • Used in combination with omega-3 fatty acids or supplementation.
    • Omega-3 PUFAs inhibit the conversion of DGLA (good) into ARA (bad).
    • Would theoretically induce a powerful combination of anti-inflammatory metabolites from DGLA, EPA and DHA.
  • Relieves the signs and symptoms of several chronic inflammatory diseases.
    • Including rheumatoid arthritis (RA) and atopic dermatitis.
  • Effectiveness:
    • Clinical trials promising but highly inconsistent.
    • GLA metabolism in humans is extremely complex.
    • All cellular compartments do not metabolize GLA in a uniform manner.

Supplement Curcumin

  • Type of curcuminoid.
  • Typically isolated from the herbaceous turmeric plant (part of ginger family).
  • Potent anti-inflammatory effect.
    • Unclear exactly how curcumin induces its anti-inflammatory response.
  • Protects digestive health.
  • Anti-oxidative agent.
  • Boosts DHA
    • Pair curcumin with fat (coconut oil) and pepper to improve uptake.

Role in Early Life

  • See “The Vital Question“
  • See “A New Clue to How Life Originated“, The Atlantic, 12 August, 2019
  • Protocells thought to have had three components:
    • RNA: information and copying molecules.
    • Proteins: cell workhorses.
    • Fatty acids: cell membranes.
  • Early cell membranes were built from fatty acids:
    • Molecules look like lollipops, with round heads and long tails.
    • The heads enjoy the company of water; the tails despise it.
    • When placed in water, fatty acids self-assemble into hollow spheres.
      • Water-hating tails pointing inward, water-loving heads on the surface.
    • These spheres can enclose RNA and proteins, making protocells.
  • Cell membranes were crucial to the evolution of complex life.
    • Leaky membranes allowed electrons and protons to flow through protocells.
    • Later, more firm membranes with proton pumps allowed cells to evolve and migrate.

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