Fatty acids
Fats are macronutrients and therefore one of the cornerstones of nutrition. It is important to distinguish between different types of fats. Not all fats are healthy or unhealthy across the board. You can find out more about this in this guide.
Why do we need fats?
Fat is often associated with something unhealthy in everyday life, yet it is a vital macronutrient without which our bodies could not function. Fat not only provides energy, but also helps us absorb important vitamins such as A, D, E, and K, supports hormone production, stabilizes cell walls, and is an indispensable building block for our brain. However, it is crucial which fats we consume, because not all fats are the same.
How can you distinguish between different types of fat?
Saturated fatty acids
A basic distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are usually solid at room temperature, such as butter or coconut oil. They provide the body with energy and stability, but in excessive amounts they can put strain on the heart and blood vessels.
Unsaturated fatty acids
Unsaturated fatty acids, on the other hand, are usually liquid, such as rapeseed oil. They have a positive effect on the heart, brain, and inflammatory processes. Unsaturated fatty acids are divided into monounsaturated fatty acids, such as those found in olive oil, and polyunsaturated fatty acids, which include the well-known omega-3 and omega-6 fatty acids.
Omega-3 and omega-6 fatty acids
Omega-3 and omega-6 fatty acids are essential, which means that the body cannot produce them itself and we must obtain them from food. Omega-3 has anti-inflammatory properties, supports the heart, brain, and eyes, and has a general protective effect on many bodily functions. Omega-6, on the other hand, is important for growth, skin, and immune function, but can promote inflammation in excessive amounts. The problem is that today’s diet is often unbalanced: we consume too much omega-6 and too little omega-3. While a ratio of 4:1 or, better still, 2:1 would be ideal, in reality it is often 10:1 or more.
Omega-3 is found primarily in fatty sea fish such as salmon, mackerel, and herring, but also in plant sources such as flaxseed, chia seeds, and walnuts. The two active forms of omega-3 are particularly important: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are long-chain fatty acids that act directly in the body. EPA primarily reduces inflammation and protects the heart and blood vessels, while DHA supports brain and eye function. Plant sources usually contain ALA (alpha-linolenic acid), which the body must first convert into EPA and DHA, a process that is very limited. This is why direct sources of EPA and DHA are particularly valuable.
Supplementation of omega-3 and omega-6 fatty acids
Those who do not want to or cannot eat fish have the option of taking omega-3 supplements. Algae oil capsules are particularly popular as they are a purely plant-based and sustainable alternative that directly supply EPA and DHA. This makes them suitable for vegans. Omega-3 supplements are beneficial for children and during pregnancy, as the need for these nutrients is particularly high during these stages of life and they directly support brain and eye development. In general, dietary supplements are not a substitute for a balanced diet, but they can help to fill nutritional gaps, especially for nutrients such as omega-3, which are often not consumed in sufficient quantities through diet alone.
Depending on the source, around 250 to 500 milligrams of EPA and DHA per day are recommended. A lack of omega-3 can manifest itself in symptoms such as fatigue, concentration problems, dry skin, or mood swings. Omega-6, on the other hand, is mainly found in sunflower, corn, and soybean oil, as well as in fatty meat. It is not harmful in principle, but consuming too much of it over a long period of time can lead to headaches, high blood pressure, or an increased tendency to inflammation.
Trans fats
While the key with omega-3 and omega-6 is to strike the right balance, there is one group of fats that is fundamentally problematic: trans fats, which can be very harmful to our health. They are mainly produced through the industrial hydrogenation of vegetable oils and are found in many processed foods such as crisps, cookies, frozen pizza, margarine, and fried foods. Trans fats increase the risk of cardiovascular disease, promote inflammation, and worsen blood lipid levels. They can be identified on the ingredient list by terms such as “hydrogenated” or “partially hydrogenated vegetable oil.” If you want to be on the safe side, choose virgin, cold-pressed oils such as olive oil, rapeseed oil, or flaxseed oil, which do not contain trans fats.
Conclusion
Ultimately, it is clear that fat is essential for our bodies, but its quality is important. While omega-3 fatty acids act as a protective shield and prevent inflammation and age-related diseases, too much omega-6 and, above all, trans fats can be harmful to our health. The right balance of fats is crucial for a long and healthy life, i.e., for longevity. Those who consciously choose high-quality fats, regularly incorporate omega-3 and avoid harmful trans fats lay an important foundation for vitality and health into old age.
