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Fat L7-8 - Coggle Diagram

- - - - FA’s can differ from one another in 2 ways
        
        Chain length
        
        Degree of saturation
        
        Chain Length Categories
        Short-chain FA (SCFA): fewer than 6 carbons. Example: butyric acid.
        Medium-chain FA (MCFA): 6–12 carbons. Examples: caprylic (C8:0), capric (C10:0), lauric acid (C12:0).
        Long-chain FA (LCFA): 12–22 carbons. Example: palmitic acid (C16:0).
        Very long-chain FA: more than 22 carbons.
        SCFAs are more water-soluble and absorbed faster. They’re usually liquid at room temperature.
        LCFAs are less soluble and typically solid at room temperature.
        
        Medium-chain fatty acids (MCFAs) like caprylic (C8:0), capric (C10:0), and lauric (C12:0) are found in coconut and palm kernel oils. MCFAs are absorbed directly into the portal vein, do not require bile or chylomicrons, and are rapidly oxidized in the liver for energy. They are used in medical nutrition for fat malabsorption and liver disorders.
        
        Saturation affects structure and function. Saturated fatty acids (SFAs) have no double bonds, making them straight and solid at room temperature. Unsaturated fatty acids contain one (monounsaturated, MUFA) or multiple (polyunsaturated, PUFA) double bonds, which introduce kinks and lower melting points.
        Sources of SFAs include butter, lard, fatty meats, coconut oil, and processed baked goods. High SFA intake increases LDL and risk of cardiovascular disease and stroke. However, medium-chain SFAs may behave differently metabolically.
        
        Saturated fatty acids (SFAs) have no double bonds and are solid at room temp.
        
        Monounsaturated (MUFAs) have 1 double bond.
        
        Polyunsaturated (PUFAs) have 2 or more double bonds.
        
        Health Effects of Saturated Fat
        SFAs are found in:
        
        Fatty meats (bacon, sausage, processed meats)
        
        Butter, lard, cream, cheese
        
        Coconut oil, palm oil
        
        Baked goods (pastries, cookies)
        Excess SFA intake increases LDL cholesterol, raising risk for heart disease and stroke.
        However, not all SFAs are equal — medium-chain saturated fats may be metabolized differently.
        
        Coconut oil is about 90% saturated fat, with 59–62% MCFAs. While it has antimicrobial components, it raises LDL. A 2015 Cochrane review found that reducing SFA intake lowers CVD events by 17%. Health authorities recommend replacing coconut oil with unsaturated oils like olive or rapeseed oil.
        Trans fats are artificially hydrogenated unsaturated fats that become solid and shelf-stable. They raise LDL, lower HDL, increase inflammation, and were banned in the EU in 2021. Common sources were margarine, baked goods, and fried foods.
        
        MUFAs, such as oleic acid (omega-9), are found in olive oil, avocados, and nuts. They lower LDL and may increase HDL. They are also high in vitamin E.
        PUFAs, including linoleic acid (omega-6) and alpha-linolenic acid (omega-3), are found in sunflower oil, flaxseed, walnuts, and oily fish. They support heart health and reduce inflammation. Excess omega-6 may reduce HDL, so a balance with omega-3 is important.
- - - - Cardiovascular Benefits
        EPA and DHA:
        
        Lower blood pressure,
        
        Prevent thrombus (blood clot) formation (anti-thrombotic),
        
        Reduce triglycerides and LDL cholesterol,
        
        Stabilize heart rhythm (anti-arrhythmic),
        
        Decrease vascular inflammation and atherosclerotic lesions.
      - Cell Membrane Function
        Every cell membrane contains fats as phospholipids. The type of fat we eat affects membrane composition. Diets high in saturated fats and cholesterol make membranes more rigid, reducing receptor function, such as insulin receptors—linked to chronic diseases like diabetes. In contrast, PUFA and MUFA improve membrane fluidity and cell signaling.
      - Prostaglandins & Inflammation
        EFAs are converted into prostaglandins (PGs) and leukotrienes:
        Omega-6 FAs → Series 1 & 2 PGs (especially PG2) → Pro-inflammatory, promote platelet aggregation, raise CVD risk.
        Omega-3 (EPA) → Series 3 PGs → Anti-inflammatory, reduce cytokines, prevent platelet stickiness, improve blood flow.
        NSAIDs like aspirin act by inhibiting eicosanoid synthesis.
      - Fertility
        DHA and EPA support egg quality and increase fertilization success. DHA is crucial for egg cell structure. In men, omega-3 supplementation improves sperm motility and increases DHA concentration in seminal plasma.