- The lipids/fats: The dietary and/or body fats are: 1. Saturated fats/fatty acids, with at least one double bond within their fatty acid chain (SFA), e.g. butter, dalda, vanaspati. 2. Unsaturated fats ( USFA ), e.g. the so called omega fats/fatty acids, among them: mono-unsaturated fatty acids (MUFA) with a single carbon-carbon double bond in carboxylic chain and poly-unsaturated fatty acids (PUFA) with multiple bonds. 3. SFA and USFA may be in Cis or Trans ( fat ) or Conjugated states e.g. CLA (conjugated linoleic acid) and 4. Cholesterol (hormones' precursor) and tri/di/mono glycerides besides phospholipids and lipoproteins.
- The OMEGA FATS: 1. Omega-3 FA is a PUFA. 2. Omega-6 is PUFA. Omega-9 is MUFA.
What Edible Oil to choose?
One method of extracting vegetable oils from nuts, grains, beans, seeds or olives
is by use of a hydraulic press. This is an ancient method and yields the best quality oil. The only two materials that will yield enough oil without heating them first are sesame seeds and olives. Therefore, sesame oil and olive oil ( OO ) virgin from a hydraulic press are the only oils which could truly be called "cold pressed", i.e. not subjected to ( high ) heating.
Refining the oils, would alter its healthy cis fat state to TRANS FAT (bad for health ) state.
The MUSTARD OIL ( staple ) as available in Northern India is also among good edibles.
The Canola Oil is from rapeseed akin to mustard seed. Much remains to be seen of its cis/TRANS fat states.
I PREFER OLIVES and their MUFAs without salt? Slow heat or raw OO.
In its cooking don't resort to undue heat or even reheating.
Further Corn, Safflower, Sunflower oils too high a content of omega-6 ( an EFA ) and also of
Omega-9 ( a MUFA ) with little or no omega-3. A health hazard! Take care.
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A fatty acid ( an organic acid ) is
a carboxylic acid R-COOH. Acetic acid i.e. Vinegar ( a weak fatty acid i.e. pH
not that low) is CH-COOH. Here CH = R has carbon in methyle form and COOH
refers to carboxyl group/chain. The omega-3 fat ( an USFA ) has a double bond 3
carbons away from the methyle carbon- a position designated with W - a Greek (
last ) letter pronounced as omega. ( God is alpha and omega of the universe ).
Vegetable oils ( overt/visiblefats ) e.g. Mustard oil, Fish oil
and/or other fats (may) consist mainly of various tri-glycerides made up of a
glycerol and have SFA, MUFA andPUFA. Butter, milk and meat may have fats in
conjugated state as well. Milk, meat and certain fruits and vegetables (may)
have fat unseen (invisible). Egg yellow has mostly SFA. Omega-3 eggs are also
being made available.
One method of extracting vegetable oils from nuts, grains, beans, seeds or olives
is by use of a hydraulic press. This is an ancient method and yields the best quality oil. The only two materials that will yield enough oil without heating them first are sesame seeds and olives. Therefore, sesame oil and olive oil ( OO ) virgin from a hydraulic press are the only oils which could truly be called "cold pressed", i.e. not subjected to ( high ) heating.
Refining the oils, would alter its healthy cis fat state to TRANS FAT (bad for health ) state.
The MUSTARD OIL ( staple ) as available in Northern India is also among good edibles.
The Canola Oil is from rapeseed akin to mustard seed. Much remains to be seen of its cis/TRANS fat states.
I PREFER OLIVES and their MUFAs without salt? Slow heat or raw OO.
In its cooking don't resort to undue heat or even reheating.
Further Corn, Safflower, Sunflower oils too high a content of omega-6 ( an EFA ) and also of
Omega-9 ( a MUFA ) with little or no omega-3. A health hazard! Take care.
Sent from my iPad
www.malnutrition.webnode.com
www.meganutrition.yolasite.com
Linoleic Acid (LA) and
alpha-Linolenic Acid( LNA) - the primary omega FAs - are omega (w)-6 and omega
(w)-3 fats respectively and called Essential Fatty Acids
(EFA).
Essential in the diet as the body cannot produce them from other nutrients
namely, starch (sugars), proteins or other fatty
acids.
EPA, DHA. (
derivatives of w-3 FA ) are polyunsaturated fatty acids(PUFAs). Polyunsaturated
because two or more of the carbon (C) atoms in the C chain of the fatty acid(FA)
are unsaturated, that is to say, have double bonds. So also AA- a derivative of
w-6 FA.
PUFA, MUFA ( omega-9 fats ) and SFA namely, butyric acid(C4:0) of butterfat, capric acid(C10:0) of coconut oil, and stearic acid (18:0) of animal fat etc. are not EFA. Omega-3 and -6 fats are present in cell membranes, brain and body tissues. DHA - a FA derived from LNA in the body is present in cerebral cortex, testes, sperms and retina and also supplied via placenta and milk. DHA levels are high in human milk compared to cattle milk. Whereas EPA (another LNA derivative) levels are low, compared to cattle milk. Such levels are but indications of human infants' needs for proper growth and development particularly in the realm of psycho-social and mental health. ALA is a fore-runner of EPA and DHA in the body (through elongation and desaturation). LA in the body produces Arachidonic Acid (AA). EPA, DHA and AA and their metabolites (eicosonoides) regulate the metabolism of various tissues and organs in the body.
Excessive intake of omega-6 fats in the diet (which compete with omega-3 fats in the body) leads to elevation of serum VLDL-C ( very low density lipoprotein-cholesterol )- artery clogging, and decrease in (good-for-health) serum HDL-C (high density lipoprotein- Cholesterol. BOTH Omega-6 fats and Omega-3 fats are incorporated in the body cell membranes. So also Omega-9 fats which mostly come into play in the deficiency of Omega-3 fats.
Omega-3 fats are resilient to the flow of various chemicals/hormones e.g. insulin, in and out of the cells whereas Omega-6 fats may block them. Omega-3 fats promote healthy heart rate/rhythm and are blood thinners, anti-inflammatory and anti-tumor. Whereas the biological effect of omega-6 fats is by interaction with omega-3 fats in the body. Omega-6 fats respond to infection/allergens (pro inflammatory- pain, swelling and autoimmune responses) and increase resistance to INSULIN in the body specially when consumed in excess.
Deficiency of omega-3 fats results in aberrant body/brain form or function and leaves the other fats in the body unopposed. Right balance or ratio of these two omega- fats enable the body to optimally combat inflammation, regulate blood pressure and sugar, prevent irregular heartbeats and promote healthy blood flow. These fats are unsaturated in their natural form being in a healthy (cis ) state, as against the saturated fats which are in either trans (bad for health ) form or conjugated i.e. cis and trans fats joined together e.g. Conjugated linoleic Acid (CLA) as in milk/meat (good for health). Over-heating/cooking may alter the cis or conjugated states to TRANS-FAT. The unsaturated fats in cis states may become trans fat when hydrogenated e.g. Dalda, Vanaspati , which are commercial products. Refining of oils for dietary consumption has the same effect. The trans fats like saturated fats are opposed to Omega-3 fats.
EXCESS DIETARY CONSUMPTION of TRANS FAT, OMEGA-6 FAT and SATURATED FAT, specially at the cost of OMEGA-3 FAT ( The Queen of Dietary Fats) is a serious HEALTH RISK.The dietary content of Essential Fatty Acids (EFA) namely Linoleic acid (Omega-6 fat) and Alpha linolenic acid (Omega-3 fat), has become the subject of recent research in Clinical Medicine and Public Health Nutrition.
Omega-6 fats are present mainly in safflower, sunflower, corn, til, and groundnut oils, meat and in nuts/oilseeds like almond, cashew, groundnut and til. Strangely, these foodstuffs have little or no Omega-3 fats.
Alpha-linolenic acid (LNA or ALA) is the omega-3 which we need in our diet, and which we can make DHA and EPA from. Gamma-linolenic acid (GLA) has the very same spelling linoLENic, not linoleic) but is an omega-6 like linoleic, despite the name. It and dihomogamma-linolenic are found in certain plant oils also (evening primrose, borage, etc) and have mildly anti-inflammatory properties, as do the omega-3 FFAs.
An ASPIRIN (75/81 mg) a day in the prevention and treatment of cardiovascular disorders, enhances conversion of EPA and DHA to resolvins and neuroprotectins, akin to lipoxins, which in turn reduce cellular inflammation/toxicity and prevent tissue damage due to the over-effect of inflammation/toxic onslaught.
EFAs are concerned with structural integrity of mitochondrial membrane. Gatekeeper of body cells, they control flow of nutrients (and water!), through the cell wall. They increase energy, performance, stamina and strengthen immune and nervous systems, improve digestion, support healthy child development and brain function. Omega represented by a sign <w>, the last letter in Greek alphabet, in the nomenclature of a fatty acid, is to pinpoint the position, in figures, of the unique/foremost carbon atom with double (unsaturated) bond in the carbon chain of the fatty acid from its last numbered carbon atom i.e.,(w). They are also designated as n-3, n-6 or n-9 to correspond to omega position. LNA is C18:3w. This fatty acid has 18 carbon atoms in the carbon chain and 3 carbons with double bonds, the first or such unique carbon atom being third from the omega end.
Transfats compete with cisfats in the body to displace them and often distort their reputation. SFAs mostly are transfats. However milk Linoleic acid is in a conjugated state i.e., cis and transfat carbons bound together in their chains (CLA) and is beneficial. Arachidonic Acid (AA), a C20:4w6, is a derivative of LA and also the precursor of gamma linolenic acid(GLA)C18:3w6 in the body. EPA (C20:5w-3) and DHA (C22:6w-3) are derivatives of LNA in the body. Omega -3,-6,and -9 fats compete for same enzymes (elongases and desaturases). These enzymes have a high affinity for LNA and least for omega-9 fats. The fatty acids in the diet and blood are mostly in the form of triglyceride (TG),i.e.,3 fatty acids attached to one molecule of glycerol (energy providers) . AA, EPA and DHA are long chain(LC)PUFAs. Omega-3 fats,(and MUFAs!) consumed in the diet,lower VLDL(bad!) cholesterol and triglycerides in the blood reduce stickiness of blood and at the same time increase HDL (good) cholesterol. Whereas omega-6 fats, SAFA and otherwise transfats have an opposite role in this regard. Excess consumption of such fats increases resistance to insulin and leads to artery clogging. Food energy in the body, specially in excess of our needs and TRANS FAT results in nutrient (fat) deposition/storage in the body (specially around the waist), and/or somehow or other in the production of free radicals-Reactive Oxidant Species (ROS)-toxic to the body cells.This energy metabolism (each 1gm. of fat, alcohol, carbohydrate and protein yielding 9,7,4 and 4 kcal. respectively),resulting in the accumulation of such toxic materials, may be responsible for the sluggish responses and early aging. Hence the necessity to provide the Antioxidants e.g. ACE vitamins, zinc, selenium, carotenoides or flavonoides in the diet, which are ROS scavengers
PUFA, MUFA ( omega-9 fats ) and SFA namely, butyric acid(C4:0) of butterfat, capric acid(C10:0) of coconut oil, and stearic acid (18:0) of animal fat etc. are not EFA. Omega-3 and -6 fats are present in cell membranes, brain and body tissues. DHA - a FA derived from LNA in the body is present in cerebral cortex, testes, sperms and retina and also supplied via placenta and milk. DHA levels are high in human milk compared to cattle milk. Whereas EPA (another LNA derivative) levels are low, compared to cattle milk. Such levels are but indications of human infants' needs for proper growth and development particularly in the realm of psycho-social and mental health. ALA is a fore-runner of EPA and DHA in the body (through elongation and desaturation). LA in the body produces Arachidonic Acid (AA). EPA, DHA and AA and their metabolites (eicosonoides) regulate the metabolism of various tissues and organs in the body.
Excessive intake of omega-6 fats in the diet (which compete with omega-3 fats in the body) leads to elevation of serum VLDL-C ( very low density lipoprotein-cholesterol )- artery clogging, and decrease in (good-for-health) serum HDL-C (high density lipoprotein- Cholesterol. BOTH Omega-6 fats and Omega-3 fats are incorporated in the body cell membranes. So also Omega-9 fats which mostly come into play in the deficiency of Omega-3 fats.
Omega-3 fats are resilient to the flow of various chemicals/hormones e.g. insulin, in and out of the cells whereas Omega-6 fats may block them. Omega-3 fats promote healthy heart rate/rhythm and are blood thinners, anti-inflammatory and anti-tumor. Whereas the biological effect of omega-6 fats is by interaction with omega-3 fats in the body. Omega-6 fats respond to infection/allergens (pro inflammatory- pain, swelling and autoimmune responses) and increase resistance to INSULIN in the body specially when consumed in excess.
Deficiency of omega-3 fats results in aberrant body/brain form or function and leaves the other fats in the body unopposed. Right balance or ratio of these two omega- fats enable the body to optimally combat inflammation, regulate blood pressure and sugar, prevent irregular heartbeats and promote healthy blood flow. These fats are unsaturated in their natural form being in a healthy (cis ) state, as against the saturated fats which are in either trans (bad for health ) form or conjugated i.e. cis and trans fats joined together e.g. Conjugated linoleic Acid (CLA) as in milk/meat (good for health). Over-heating/cooking may alter the cis or conjugated states to TRANS-FAT. The unsaturated fats in cis states may become trans fat when hydrogenated e.g. Dalda, Vanaspati , which are commercial products. Refining of oils for dietary consumption has the same effect. The trans fats like saturated fats are opposed to Omega-3 fats.
EXCESS DIETARY CONSUMPTION of TRANS FAT, OMEGA-6 FAT and SATURATED FAT, specially at the cost of OMEGA-3 FAT ( The Queen of Dietary Fats) is a serious HEALTH RISK.The dietary content of Essential Fatty Acids (EFA) namely Linoleic acid (Omega-6 fat) and Alpha linolenic acid (Omega-3 fat), has become the subject of recent research in Clinical Medicine and Public Health Nutrition.
Omega-6 fats are present mainly in safflower, sunflower, corn, til, and groundnut oils, meat and in nuts/oilseeds like almond, cashew, groundnut and til. Strangely, these foodstuffs have little or no Omega-3 fats.
Alpha-linolenic acid (LNA or ALA) is the omega-3 which we need in our diet, and which we can make DHA and EPA from. Gamma-linolenic acid (GLA) has the very same spelling linoLENic, not linoleic) but is an omega-6 like linoleic, despite the name. It and dihomogamma-linolenic are found in certain plant oils also (evening primrose, borage, etc) and have mildly anti-inflammatory properties, as do the omega-3 FFAs.
An ASPIRIN (75/81 mg) a day in the prevention and treatment of cardiovascular disorders, enhances conversion of EPA and DHA to resolvins and neuroprotectins, akin to lipoxins, which in turn reduce cellular inflammation/toxicity and prevent tissue damage due to the over-effect of inflammation/toxic onslaught.
EFAs are concerned with structural integrity of mitochondrial membrane. Gatekeeper of body cells, they control flow of nutrients (and water!), through the cell wall. They increase energy, performance, stamina and strengthen immune and nervous systems, improve digestion, support healthy child development and brain function. Omega represented by a sign <w>, the last letter in Greek alphabet, in the nomenclature of a fatty acid, is to pinpoint the position, in figures, of the unique/foremost carbon atom with double (unsaturated) bond in the carbon chain of the fatty acid from its last numbered carbon atom i.e.,(w). They are also designated as n-3, n-6 or n-9 to correspond to omega position. LNA is C18:3w. This fatty acid has 18 carbon atoms in the carbon chain and 3 carbons with double bonds, the first or such unique carbon atom being third from the omega end.
TRANSFAT and CISFAT:
In natural form the carbon chain of fatty acid is helically twisted in between;
with the result that all hydrogen atoms are attached to the double bond(s) are
on the same side i.e. in cis configuration- a healthy state.Their isomers (as in hydrogenated oils e.g. dalda etc.)
will have hydrogen atoms on either side
of the chain,i.e., trans configuration ( their
dietary consumption harmful to health). LA is C18:2w-6 i.e.,18 carbon (two C
atoms unsaturated) polyunsaturated omega-6 fatty acid. Oleic Acid (OA) of olive oil, is C19:1 w-9- a MUFA -19 carbon,one of them
unsaturated at omega-9 position-an omega-9 fat. Its isomer Elaidic Acid
(C19:1w-9) present in most hydrogenated oils, has transfat
configuration with its carbon chain straight and not kinked.
CONJUGATED FAT : Fats with double bonds may be present in a conjugated form with SFA e.g.conjugated LA (w-6 FA) along with SFA, known as CLA and are beneficial for health.
Tri-glycerides ( their precursors being mono and di- ) and cholesterols circulating in our bloodstream are both essential for life itself. Too much is too bad for health.
CONJUGATED FAT : Fats with double bonds may be present in a conjugated form with SFA e.g.conjugated LA (w-6 FA) along with SFA, known as CLA and are beneficial for health.
Tri-glycerides ( their precursors being mono and di- ) and cholesterols circulating in our bloodstream are both essential for life itself. Too much is too bad for health.
Transfats compete with cisfats in the body to displace them and often distort their reputation. SFAs mostly are transfats. However milk Linoleic acid is in a conjugated state i.e., cis and transfat carbons bound together in their chains (CLA) and is beneficial. Arachidonic Acid (AA), a C20:4w6, is a derivative of LA and also the precursor of gamma linolenic acid(GLA)C18:3w6 in the body. EPA (C20:5w-3) and DHA (C22:6w-3) are derivatives of LNA in the body. Omega -3,-6,and -9 fats compete for same enzymes (elongases and desaturases). These enzymes have a high affinity for LNA and least for omega-9 fats. The fatty acids in the diet and blood are mostly in the form of triglyceride (TG),i.e.,3 fatty acids attached to one molecule of glycerol (energy providers) . AA, EPA and DHA are long chain(LC)PUFAs. Omega-3 fats,(and MUFAs!) consumed in the diet,lower VLDL(bad!) cholesterol and triglycerides in the blood reduce stickiness of blood and at the same time increase HDL (good) cholesterol. Whereas omega-6 fats, SAFA and otherwise transfats have an opposite role in this regard. Excess consumption of such fats increases resistance to insulin and leads to artery clogging. Food energy in the body, specially in excess of our needs and TRANS FAT results in nutrient (fat) deposition/storage in the body (specially around the waist), and/or somehow or other in the production of free radicals-Reactive Oxidant Species (ROS)-toxic to the body cells.This energy metabolism (each 1gm. of fat, alcohol, carbohydrate and protein yielding 9,7,4 and 4 kcal. respectively),resulting in the accumulation of such toxic materials, may be responsible for the sluggish responses and early aging. Hence the necessity to provide the Antioxidants e.g. ACE vitamins, zinc, selenium, carotenoides or flavonoides in the diet, which are ROS scavengers
