Fats and Lipids Overview

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Questions and Answers

How do free fatty acids contribute to energy requirements during exercise?

Free fatty acids travel through the bloodstream bound to albumin and are used by the body as an energy source during exercise. Especially after about 1 hour of exercise, the body increasingly relies on fats for calories.

Explain the relationship between saturated fatty acids (SFAs) and heart disease.

Saturated fatty acids (SFAs) increase LDL levels in the blood, which is known as the "bad" cholesterol. High LDL levels are linked to an increased risk of heart disease. It is recommended to limit SFA intake to 10% or less of daily energy intake.

Describe the role of high-density lipoprotein (HDL) in maintaining cardiovascular health.

HDL, often referred to as "good" cholesterol, plays a critical role in cardiovascular health. HDL acts like a scavenger, removing cholesterol from the bloodstream and transporting it back to the liver for processing. This process helps to reduce the buildup of cholesterol in the arteries, which can contribute to heart disease.

Why are trans fats considered particularly harmful to heart health?

<p>Trans fats, often found in processed foods like margarine and fried foods, have detrimental effects on heart health. Trans fats increase LDL levels (bad cholesterol) while reducing HDL levels (good cholesterol), contributing to an increased risk of heart disease. Additionally, trans fats have been linked to higher blood clot risk and insulin resistance.</p> Signup and view all the answers

What is the recommended daily intake of total fat, and how should it be distributed between saturated, monounsaturated, and polyunsaturated fats?

<p>The recommended daily intake of total fat is no more than 35% of total energy intake. It is suggested to aim for a 1:1.5:1 ratio for saturated, monounsaturated, and polyunsaturated fats, respectively.</p> Signup and view all the answers

List three health problems associated with excessive fat intake.

<p>Excessive fat intake can lead to several health issues, including heart disease, obesity, and type 2 diabetes. Excess fat can also contribute to certain types of cancer.</p> Signup and view all the answers

Explain why fats are essential nutrients despite their potential negative effects with excessive intake.

<p>Fats play crucial roles in maintaining many bodily functions, including the absorption of vitamins, the production of hormones, and the insulation of organs. They provide a concentrated source of energy for the body. However, excessive fat intake can lead to negative consequences like increased risk of heart disease and obesity.</p> Signup and view all the answers

What are some dietary strategies for reducing the risk of heart disease related to fat intake?

<p>To reduce the risk of heart disease, limit the intake of total fat (no more than 35% of calories), saturated fats (no more than 10% of calories), and trans fats (no more than 1% of calories). Focus on increasing intake of healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and fatty fish.</p> Signup and view all the answers

What are two important functions of essential fatty acids in the human body?

<p>They maintain growth and support liver and kidney functions.</p> Signup and view all the answers

Identify a role of fats in relation to skin health.

<p>Fats mainly contribute to the inflammation of the skin.</p> Signup and view all the answers

How do omega-3 fatty acids contribute to nervous functions?

<p>Omega-3 fatty acids are important for supporting visual functions and nervous system activities.</p> Signup and view all the answers

What consequence does a deficiency of essential fatty acids have on skin pigmentation?

<p>It can lead to either darkening or lightening of the skin in certain areas.</p> Signup and view all the answers

Explain the impact of essential fatty acids on immune functions.

<p>Essential fatty acids help maintain blood pressure and immune functions.</p> Signup and view all the answers

What is one function of monounsaturated fatty acids (MUFA) related to heart health?

<p>They reduce bad cholesterol (LDL).</p> Signup and view all the answers

How do polyunsaturated fatty acids (PUFA) contribute to regulating bodily functions?

<p>They regulate inflammation, immunity, pain, and sleep.</p> Signup and view all the answers

What is one role of cholesterol in the body?

<p>Cholesterol acts as a building block for vitamin D and steroid hormones.</p> Signup and view all the answers

What is the primary function of lipoproteins in fat digestion?

<p>They absorb fat from diets and transport triglycerides from the liver to other tissues.</p> Signup and view all the answers

During fat digestion, what are triglycerides broken down into?

<p>Triglycerides are broken down into glycerol, monoglycerides, and fatty acids.</p> Signup and view all the answers

What do chylomicrons do in the transportation of fats?

<p>Chylomicrons transport fats in the bloodstream and release fatty acids to cells.</p> Signup and view all the answers

What is the significance of high-density lipoproteins (HDL) in cholesterol transport?

<p>HDL carries cholesterol back to the liver for processing, helping to remove excess cholesterol.</p> Signup and view all the answers

How do polyunsaturated fatty acids (PUFA) help prevent insulin resistance?

<p>PUFAs help prevent insulin resistance and diabetes.</p> Signup and view all the answers

What are the building blocks of fats?

<p>Fatty acids are the building blocks of fats.</p> Signup and view all the answers

What is the primary storage form of fats in the human body?

<p>Triglycerides are the primary storage form of fats in the human body.</p> Signup and view all the answers

How many calories does one gram of fat provide?

<p>One gram of fat provides 9 kcal.</p> Signup and view all the answers

What distinguishes monounsaturated fatty acids (MUFA) from polyunsaturated fatty acids (PUFA)?

<p>MUFA contains one double bond, while PUFA contains more than one double bond.</p> Signup and view all the answers

What type of fatty acids are Butyric and Caprylic acids, and where can they be found?

<p>Butyric and Caprylic acids are short-chain fatty acids found in coconut oil, palm oil, and goat milk.</p> Signup and view all the answers

Explain the role of phospholipids in the body.

<p>Phospholipids are significant dietary lipids that contribute to the structure of cell membranes.</p> Signup and view all the answers

What are the differences between cis and trans fatty acids?

<p>Cis fatty acids have hydrogen atoms on the same side of the double bond, while trans fatty acids have them on opposite sides.</p> Signup and view all the answers

What are the two main types of lipoproteins and their functions?

<p>HDL (High-Density Lipoprotein) is known as good cholesterol, while LDL (Low-Density Lipoprotein) is known as bad cholesterol.</p> Signup and view all the answers

Define essential fatty acids and give an example.

<p>Essential fatty acids cannot be synthesized by the body and must be obtained through diet; an example is omega-3 fatty acids.</p> Signup and view all the answers

What role does cholesterol play in the body?

<p>Cholesterol is important in the structure of cell membranes and is a precursor for sex and adrenal hormones.</p> Signup and view all the answers

Flashcards

What are essential fatty acids (EFAs)?

Essential fatty acids (EFAs) are fats that our bodies need but cannot produce. They play vital roles in various bodily functions, such as growth, skin health, and inflammation regulation.

What's a key function of Omega-3 fatty acids?

Omega-3 fatty acids are crucial for visual and nervous system function, and they are found in sources like fish oil and flaxseed.

What can a lack of EFAs do to your skin?

Deficiency of EFAs can lead to disrupted skin pigmentation, excess oil production, and increased skin permeability, making it more susceptible to irritation and infections.

How do EFAs support our overall health?

EFAs help regulate blood pressure and support immune function, strengthening the body's defense system.

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What is one protective function of fat in our bodies?

Fats can act as a cushion to protect our organs, preventing damage from bumps and falls.

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Fatty Acids

Building blocks of fats, composed of carbon, hydrogen, and oxygen, featuring a methyl group and an acid group.

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Triacylglycerols (Triglycerides)

The main dietary lipids stored in the body, formed by combining glycerol with three fatty acids (saturated or unsaturated).

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Monounsaturated Fatty Acids (MUFA)

Fats with one double bond in the fatty acid chain. Found in olive oil, canola oil, sunflower oil, and nuts like cashews, almonds, and hazelnuts.

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Polyunsaturated Fatty Acids (PUFA)

Fats with more than one double bond in the fatty acid chain. Include essential fatty acids. Found in corn and sunflower oils.

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Cis Fatty Acids

Two hydrogen atoms bonded to the double bond are on the SAME side of the carbon chain. This is the natural form of MUFA and PUFA.

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Trans Fatty Acids

Two hydrogen atoms bonded to the double bond are on OPPOSITE sides of the carbon chain. Often created artificially in processed foods.

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Phospholipids

Fats that contain phosphoric acid as a monoester or diester. Found in plant and animal sources. The body can synthesize them.

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Sterols

A group of lipids that include cholesterol. Less than 2% of body fat. Essential for cell membranes, mitochondria, lysosomes, and the endoplasmic reticulum.

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Lipoproteins

Particles made of proteins and lipids that carry cholesterol through the bloodstream to cells.

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Essential Fatty Acids

Fats the body cannot synthesize on its own. Must be obtained from the diet to meet physiological needs.

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How do fatty acids travel in the blood?

Fatty acids circulate in the bloodstream bound to albumin, a protein that acts like a carrier.

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How do fatty acids contribute to exercise?

During moderate exercise, about half of the energy comes from fat. This reliance on fat increases over time.

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How can excess fat affect weight?

Excess fat deposits in adipose tissue contribute to weight gain and can lead to health complications.

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What is LDL and its impact on health?

High LDL levels increase the risk of heart disease. LDL is often referred to as "bad cholesterol."

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What is HDL and its role?

HDL, sometimes called "good cholesterol", helps remove cholesterol from the bloodstream, reducing heart disease risk.

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What are saturated fatty acids (SFAs) and why are they important?

Saturated fatty acids (SFAs) raise LDL levels, increasing the risk of heart disease. Aim for less than 10% of your daily calories from SFAs.

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What are trans fats and why are they harmful?

Trans fats raise LDL and lower HDL, increasing your chance of heart disease and other health problems. Limit intake to 1% of your daily calories.

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What percentage of your diet should be from fat?

A healthy diet should include no more than 35% of calories from fat. This helps you manage weight and lower the risk of heart disease.

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What are the functions of MUFAs?

Monounsaturated fatty acids (MUFAs) have one double bond in their structure, playing important roles in lowering bad cholesterol (LDL), decreasing heart disease risk, reducing inflammation, supporting cell development, and contributing to vitamin E intake.

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What are the functions of PUFAs?

Polyunsaturated fatty acids (PUFAs) have two or more double bonds, serving as precursors for important messengers like eicosanoids and docosanoids. These messengers regulate inflammation, immunity, pain, and sleep. PUFAs also help prevent insulin resistance, lower LDL, and stabilize heart rhythms.

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What are the functions of cholesterol?

Cholesterol, a type of fat, is a vital component in building vitamin D, steroid hormones, and repairing body tissues.

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What are the functions of lipoproteins?

Lipoproteins are responsible for absorbing dietary fats and transporting various fats, including triglycerides and cholesterol, throughout the body. They play a crucial role in removing excess cholesterol from tissues.

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Describe the initial steps of fat digestion.

The digestion of dietary fats involves breaking down triglycerides into smaller components: glycerol, monoglycerides, and fatty acids. These components then form micelles and are absorbed into the villi, where they are repackaged and transported as lipoproteins.

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Explain the transportation of fats in the bloodstream.

Chylomicrons, the first type of lipoprotein formed, transport dietary fats from the intestines to cells and the liver. In the liver, fats are reorganized into VLDL (Very Low-Density Lipoproteins) and released into circulation. VLDL subsequently releases lipids, becoming LDL (Low-Density Lipoproteins). HDL (High-Density Lipoproteins) are produced in the liver and intestines and transport cholesterol and fats back to the liver for processing.

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What are the roles of LDL and HDL in heart health?

LDL, often called 'bad cholesterol,' is associated with heart disease, while HDL, known as 'good cholesterol,' removes excess cholesterol from the body, preventing heart disease.

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Summarize the importance of fats in the body.

Fats play a critical role in various bodily functions, including transporting nutrients, providing energy, building cell membranes, and producing hormones.

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Study Notes

Fats

  • Lipids provide essential fatty acids and fat-soluble vitamins to the diet.
  • Fatty acids, triglycerides, phospholipids, and sterols are components of fats.
  • Atwater factor: 1 gram of fat provides 9 kcal.

Classification of Fats

  • Simple lipids: Esters of fatty acids and glycerol (fats).
  • Compound lipids: Esters of fatty acids and alcohol containing other groups. Examples include waxes, which are esters of long-chain fatty acids and long-chain alcohols
  • Derived lipids: Composed of hydrocarbon rings and a long hydrocarbon side chain.

Components in Fats in Human Body

  • Fatty acids: Building blocks of fats.
  • Triacylglycerols (Triglycerides): Make up 90% of fats in the human body.

Main Dietary Lipids

  • Esters of fatty acids (saturated and unsaturated) with glycerol
  • Phospholipids
  • Glycolipids
  • Cholesterol

Fatty Acids (FA)

  • Made up of C, H, and O.
  • Consists of a methyl group and an acid group.
  • Examples: Butyric acid, Palmitic acid.

Short-Chain Fatty Acids (SCFA)

  • Contain about 5 carbon atoms.
  • Shorter chain length increases water solubility.
  • Easily broken down during digestion.
  • Examples: Butyric and caprylic acids (found in coconut oil, palm oil, goat milk).

Medium-Chain Fatty Acids (MCFA)

  • Contain 6 to 12 carbon atoms in a chain.
  • Examples: Lauric and capric acids (found in coconut oil and breast milk).

Long-Chain Fatty Acids (LCFA)

  • Contain 13 to 21 carbon atoms.
  • Examples: Palmitic, stearic, oleic acids (found in animal oil, fish oil, vegetable oil, nuts).

Very Long Chain Fatty Acids (VLCFA)

  • Contain more than 22 carbon atoms.
  • Examples: Docosahexaenoic acid (DHA).

Triglycerides

  • 90% of fats in the human body.
  • Stored in the body.
  • Derived from glycerol and three fatty acids.

MUFA (Monounsaturated Fatty Acids) & PUFA (Polyunsaturated Fatty Acids)

  • MUFA: One double bond in the fatty acid chain.
  • PUFA: More than one double bond in the fatty acid chain.

Cis and Trans Fatty Acids

  • Cis fatty acids: Two hydrogen atoms are on the same side of the double bond.
  • Trans fatty acids: Two hydrogen atoms are on opposite sides of the double bond.

Phospholipids

  • 2% of dietary lipids.
  • Found in food plants and animal origins.
  • Body can synthesize them.
  • Soluble in water and fat.

Sterols

  • Less than 2% of the body's lipids.
  • Cholesterol is a type of sterol.
  • Body can synthesize sterols.
  • Precursors of sex and adrenal hormones.

Lipoproteins

  • Particles made of proteins and fats (lipids).

Essential and Non-Essential Fatty Acids

  • Essential fatty acids (EFAs): Those that the body cannot synthesize and must be obtained from the diet.
  • Non-essential fatty acids: Those the body can synthesize.

Food Sources of w3 FA

  • Fish (Tuna, salmon, mackerel, herring)
  • Sea foods
  • Vegetable oils
  • Nuts (especially walnuts)
  • Flax seeds oil
  • Leafy vegetables

Food Sources of w6 FA

  • Seed oil
  • Avocado
  • Soya
  • Corn
  • Sunflower oil
  • Meat
  • Fish
  • Eggs

Functions of Total Fats

  • Energy source
  • Transports cholesterol
  • Steroid hormones (e.g., estrogen, testosterone)
  • Insulation material
  • Source of fat-soluble vitamins
  • Act as a cushion

Functions of Essential Fatty Acids

  • Maintain growth, liver, and kidney functions.
  • Omega-9: a structural molecule in skin.
  • Omega-3: visual functions and nervous functions.

Functions of Monounsaturated Fatty Acids (MUFA)

  • Reduce bad cholesterol (LDL).
  • Reduce the risk of heart cancer and stroke.
  • Anti-inflammatory effect.
  • Cell development.
  • Provide vitamin E

Functions of Polyunsaturated Fatty Acids (PUFA)

  • Act as precursors for messengers (eicosanoids, docosanoids).
  • Regulate inflammation, immunity, pain, and sleep.
  • Prevent insulin resistance and diabetes.
  • Reduce LDL.
  • Stabilize heart rhythms.

###Functions of Cholesterol

  • Building block of vitamin D and steroid hormones.
  • Repair body tissues.

Functions of Lipoproteins

  • Absorb fat from diets.
  • Transport triglycerides.
  • Remove excess cholesterol from tissues.

Digestion and Absorption of Fats

  • Fats are broken down to glycerol, monoglycerides, and fatty acids by pancreatic lipase in the small intestine.
  • Micelles are formed, and fats migrate into villi.
  • Triglycerides are synthesized into chylomicrons.
  • Chylomicrons enter the lymphatic system and then the bloodstream.

Transportation of Fats

  • Chylomicrons transport fats in the bloodstream.
  • Some free fatty acids (FFAs) are used for energy.
  • Remaining fats are transported to the liver for processing.
  • VLDL, LDL, and HDL are involved in transporting fats.
  • HDL (High-Density Lipoprotein): Removes excess cholesterol (good fat).
  • LDL (Low-Density Lipoprotein): Bad cholesterol.

Free Fatty Acids in the Body

  • Travel through the bloodstream bound to albumin.
  • Contribute to energy requirements during exercise.

Health Effects of Total Fats

  • Heart disease
  • Cancer (animal fats).
  • Obesity (excess fat deposits in adipose tissues).

Health Effects of Different Fats

  • LDL (Low-Density Lipoprotein): Increases risk of heart disease (bad fat).
  • HDL (High-Density Lipoprotein): Scavenges cholesterol (good fat).
  • SFA (Saturated Fatty Acids): Increase LDL levels, cause heart disease (should be <10% of energy).
  • Triglycerides: High levels increase risk of stroke and heart disease.
  • Trans Fats: Increases LDL, reduces HDL, increases blood clotting risk, and causes insulin resistance.
  • Diabetes: Increased insulin resistance.
  • Fats Deficiency: Affects visual and brain function.

Dietary Recommendations

  • Fats intake should not exceed 35% of total energy.
  • Saturated fat intake should not exceed 10% of total energy.
  • Recommended ratios of SFAs (saturated fatty acids): MUFAs (monounsaturated fatty acids): PUFAs (polyunsaturated fatty acids) are 1:1.5:1.
  • Combinations of cooking oils are important.

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