Despite a varied and plant-based diet, it can be a good idea to pay attention to the right supply of fats. In this article, you will find out which fats are good for you and which you should avoid in large quantities.
What are fats anyway?
In addition to proteins and carbohydrates, fats are among the so-calledMacronutrientsThe trio is used in large quantities in our metabolism for energy production and other functions. In addition, our organism needs the so-calledMicronutrientssuch as vitamins and minerals – as the name suggests, in much smaller quantities. There are certain fatty acids that are essential for our bodyvitalWe do not need to consume these essential fatty acids in large quantities every day,However, a supply that meets demand is very important.
Which fats are essential for my body?
The essential fats includeAlpha Linolenic Acid (ALA)and the linoleic acidOur body cannot produce these two molecules itself because the enzymes are missing – this is where our diet comes in. We need fatty acids for building our cell walls, among other things.
linoleic acidis anOmega-6 fatty acidand most people consume these in sufficient quantities through vegetable oils such as sunflower oil in their daily diet.
Alpha-linolenic acidis anOmega-3 fatty acid, which is mainly found in vegetable oils, which are not often found on the menu of many people. One exception is the well-knownRapeseed oilIt is used by the food industry in many products. Due to the omega-3 content, it is advisable to consciously choose foods with rapeseed oil over sunflower oil, as this is usually found in large quantities in many products anyway.
Practical tip:For example, it is better to buy hummus based on rapeseed oil rather than sunflower oil. A quick look at the ingredients list will provide clarity about the composition of the food and the fats.
Table: Foods containing alpha-linolenic acid (ALA)
| Food products | mg ALA per 100 grams |
| linseed oil | 54800 mg |
| hemp oil | 20000 mg |
| walnut oil | 12000 mg |
| Rapeseed oil | 7800 mg |
| Wheat germ oil | 7800 mg |
| Sunflower oil | Less than 1%, but rich in linoleic acid |
The sometimesLinseed oil has the highest ALA contentWhether you refine your salad with a little linseed oil or add it to a smoothie alongside fruit: linseed oil is versatile and increases the nutritional quality of your fat intake. Because not all fat is created equal.
How are fats differentiated?
Before we look at the influence of certain fats on our health, we need to understand briefly what fats there are. First of all, they can be divided into two categories:saturated fatty acids and unsaturated fatty acids. There are also other subgroups.
Saturated fatty acids
The saturated fatty acids have a high melting point andare hard at room temperature. Examples arefatty meat, coconut oil or butterEggs also have a high content. Saturated fatty acids have received a bad reputation in nutritional science, which is why many professional associations recommend limiting their intake. Some studies show that a dietary patternwith low intake of saturated fatty acids is associated with a reduced incidence of cardiovascular diseases. FurthermoreExcessive consumption may increase LDL cholesterol in the blood, Also aConnection with inflammation was observed in some studies.
Monounsaturated fatty acids
The monounsaturated fatty acids (Eng.:Monounsaturated Fatsor MUFAs) are mainly found in vegetable oils such as olive oil or rapeseed oil. Nuts and avocados are also very rich in fats. Studies show that, for example,Eating one avocado a day increases the concentration of antioxidants in the blood plasma and the Oxidation of LDL reducedThis effect could also be related to other secondary plant substances.
A 2020 study also showed that replacing saturated fatty acids with monounsaturated fatty acidsimprove hyperinsulinemia (increased concentrations of insulin in the blood)could.
Polyunsaturated fatty acids
Polyunsaturated fatty acids (Eng.:Polyunsaturated Fatsor PUFAs) now include theOmega 3-(ALA, EPA, DHA) andOmega fatty acids 6(linoleic acid). Particularly noteworthy in this category are the twolong-chain Omega fatty acids 3Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)There are now numerous studies that prove a health-promoting effect. Among other things, they contribute toMaintaining normal heart function,of normal blood pressureand annormal triglyceride concentrationin the blood. DHA in particular contributes to the maintenance of normalBrain function and visionat.
In the food chain, these long-chain omega-3 fatty acidsprimarily from Algae educatedand then consumed by fish, which causes the fatty acids to accumulate in the fish. Accordingly, you can get an Omega-3-rich Algae oil ensure your DHA and EPA intake without eating fish. You can measure your nutritional status regarding long-chain omega-3 fatty acids using the Omega-3 Index.
Omega-3 index
To determine the Omega-3 index, the individual concentration of EPA and DHA in the red blood cells is measured and their percentage of total fatty acids is calculated.The value should ideally be > 8%.Values below 4% are associated with an increased risk of cardiovascular disease. You can easily have your Omega-3 index measured by a doctor you trust. If your value is very low, it may be useful, after consultation,adjust your diet or take a dietary supplement with DHA and EPAto take.
The longevity doctor Peter Attia even aims for an Omega-3 index of 12%. Other famous personalities from the field of longevity also rely on Omega-3 fatty acids. From the multi-millionaireBryan johnson, about the Harvard researcherDavid Sinclairto bestselling author Mark Hyman.
A dietary supplement is common becauseVery few people have enough foods with high DHA and EPA content on their menu. This primarily includes fish. However, due to the possible heavy metal contamination of fish and personal taste, many people avoid it. Therefore, a dietary supplement should be considered to supply the body with these important fatty acids.
Conclusion
A healthy and balanced oneNutritionis the basic building block for the supply of essential nutrients. In addition to vitamins and minerals, you should also ensure that you have enough fatty acids to meet your needs.Alpha-linolenic acid,linoleic acidand the long-chain omega-3 fatty acidsdocosahexaenoic acid(DHA) andeicosapentaenoic acid(EPA). The Omega-3 Index can also provide information about the supply of these long-chain Omega-3 fatty acids.
Sources
Literature:
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