Classification of fatty acids:
- Saturated fatty acids (SAFA, SFA = Saturated Fatty Acids) – for example, arachidic acid and palmitic acid, found mainly in animal fats.
- Monounsaturated fatty acids (MUFA = Mono Unsaturated Fatty Acids) – for example, oleic acid, occur mainly in vegetable oils, such as olive, canola and peanut oil.
- Polyunsaturated fatty acids (PUFA = Poly Unsaturated Fatty Acids) – omega-3 compounds such as alpha-linolenic acid, EPA as well as DHA, and omega -6 compounds such as linoleic acid, gamma-linolenic acid, dihomo-gamma-linolenic acid and arachidonic acid, occur mainly in vegetable oils such as corn oil and soybean oil, as well as in cold–water marine fish.
The body is able to synthesize fatty acids with the exception of linoleic and linolenic acid. However, the self-synthesis depends on the diet. When the diet is rich in carbohydrates and low in saturated fatty acids, energy-consuming fatty acid synthesis is increased. The predominant protein- and fat-rich diet, on the other hand, inhibits the formation of important fats and instead increases the storage of storage fat. During lactation, an adequate intake of monounsaturated as well as polyunsaturated fatty acids is of considerable importance. The reason for this is the rapid cell growth – growth of the fetus and placental tissue, increased formation of red blood cells – within pregnancy, for which increased essential fatty acids are needed. Monounsaturated fatty acids are particularly important for maintaining the elasticity of cell membranes, as its mobility affects the function of integrated proteins. In addition to oleic acid, the group of monounsaturated fatty acids includes lauroleic, palmitoleic and gadoleic acids. Polyunsaturated fatty acids are essential and thus cannot be synthesized by the human body. They must be supplied in the diet, and pregnant women should ensure a sufficient intake to prevent a deficiency. Linoleic and linolenic acids are needed to build and maintain cell membranes. Only a regular and rich supply of linoleic and linolenic acid keeps cell membranes supple and prevents them from losing elasticity. If, on the other hand, high amounts of saturated fats from animal foods are consumed, these are stored in the cell membranes instead of the polyunsaturated fatty acids, causing the membranes to lose suppleness, reactivity and function. Saturated fats increase the tendency to inflammation as well as the stickiness of platelets (thrombocytes) and constrict blood vessels. Furthermore, linoleic and linolenic acids can be converted to eicosanoids. Eicosanoids are called local hormones or tissue hormones and are an important group of mediators with different effects. They can have a favorable or unfavorable effect – as mediators of inflammation. Their respective effect in the body depends on the ratio of omega-3 to -6 fatty acids. Too high an intake of omega-6 fatty acids promotes the formation of unfavorable eicosanoids, which act as inflammatory mediators and thus promote inflammation and vasoconstriction. In addition, excessive intake of linoleic acid increases the incidence of lipid peroxidation and causes disturbances in arachidonic acid metabolism. Vitamins A, C and E are able to inhibit the conversion of omega-6 fatty acids, such as gamma-linolenic acid and arachidonic acid, into the mediators of inflammation. Adequate intake of these antioxidants reduces the concentration of pro-inflammatory eicosanoids and thus the tendency to vasoconstriction. Omega-3 fatty acids decrease the conversion of linoleic acid to arachidonic acid, thereby inhibiting the formation of the inflammatory mediators and increasing the conversion to beneficial eicosanoids. In this way, omega-3 fatty acids have an anti-inflammatory, blood lipid-lowering, blood pressure-lowering and blood-clotting effect. A favorable ratio of omega-3 to omega-6 fatty acids – 5:1 – through sufficient consumption of fish, frequent use of vegetable oils and vegetable food components or substitutions, helps to reduce the concentration of unfavorable eicosanoids. During pregnancy, a daily omega-3 fatty acid intake of 0.5 grams is recommended. Eicosanoids are important components of cell membranes and regulate all cellular functions that are vital for both the mother and the growing fetus. Eicosanoids are involved in:
- Cell growth and regeneration
- Regulation of blood lipids and cholesterol, blood pressure, platelets and blood clotting.
- Regulation of lipoprotein metabolism (fat metabolism).
- Influencing the heart rate and the sensation of pain.
- Responsible for allergic and inflammatory processes
- Maintenance of healthy skin and preservation of mental functions
- To maintain the immune system and reduce inflammation as well as diseases.
If the concentration of beneficial eicosanoids predominates, they positively affect cellular functions. However, if there is an increased formation of inflammatory mediators, the blood pressure, cholesterol as well as blood lipid levels increase with it. The tendency to inflammation increases, the blood platelets threaten to stick together and the blood vessels become severely constricted. Linolenic acid can be converted in the body to the essential omega-3 fatty acids eicosapentaenoic acid – EPA – and docosahexaenoic acid – DHA. However, since these conversion processes are not very efficient and can be hindered by diseases as well as vital substance deficiencies (micronutrients) – for example, deficiencies in vitamin B6, zinc or magnesium – the essential omega-3 fatty acids EPA and DHA must be supplied in sufficient quantities in the diet or in the form of substitutes, especially during lactation. DHA is needed for the formation of structural lipids of the brain. The structural lipids are essential for the growth phases of the child. Deficiency of DHA causes growth disorders as well as skin changes – scaly, cracked, thickened skin. EPA from fish oil results in the replacement of almost all arachidonic acid from membrane phospholipids in all cells. Sufficient intake of EPA thus lowers the concentration of omega-6 compounds and provides protection against thrombosis and inflammation, promotes blood clotting and lowers blood pressure and blood lipid levels. Notice. Omega-3 fatty acid supplements are offered as fish oil, which is rich in EPS and DHS. Since highly unsaturated omega-3 fatty acids are very sensitive to oxidation, additional supplementation with natural tocopherol – vitamin E -, vitamin C, selenium and other antioxidant substances is recommended to protect the fetus from oxidative damage. Essential fatty acids – occurrence in the foods
- Omega-6 compound linoleic acid – vegetable oils, such as cereal germ, safflower, canola, soybean, sesame and sunflower oils.
- Omega-6 compound gamma-linolenic acid – evening primrose and borage oil, oil from the seeds of black currant.
- Omega-3 compound alpha-linolenic acid – soybeans, walnuts, spinach, lentils, wheat germ, flaxseed and the oils produced from them.
Omega-3 fatty acids EPA and DHA – due to the presence in algae, mosses and ferns, these fatty acids enter the food chain in high concentrations in cold–water fish, such as mackerel, herring, salmon and trout, in shellfish, in the meat of wild animals that eat the mosses and ferns. Recommended amount of daily intake of essential fatty acids in pregnancy.
- Linoleic and linolenic acid – 25-30 grams.
- Omega-3 fatty acids EPA and DHA – 500 mg – from fish oil
Consequences of a lack of essential fatty acids:
- Weakened immune system, increased susceptibility to infections.
- Disturbed heart rhythm
- Disturbed vision
- Disturbed wound healing
- Disturbed blood clotting
- Alopecia (hair loss)
- Hypertension (high blood pressure)
- Lipid metabolism disorder (hyperlipoproteinemia)
- Kidney disease
- Reduced functionality of the red blood cells
- Skin changes – flaky, cracked, thickened skin.
- Decreased liver function
- Increased symptoms of arthritis, allergies, atherosclerosis (hardening of the arteries), thrombosis, eczema, premenstrual syndrome – fatigue, poor concentration, marked change in appetite, headache, joint or muscle pain
- Increased risk of cancer
Consequences of essential fatty acid deficiency – effects on the fetus as well as childhood:
- Decreased whole body growth
- Insufficient development of the brain
- Weakened immune system, increased susceptibility to infections.
- Disturbed heart rhythm
- Reduced functionality of the erythrocytes (red blood cells)
- Decreased liver function
- Reduction in the ability to learn
- Hyperactivity
- Neurological disorders – poor concentration and performance.
- Increased tendency to inflammation
- Adhesion of the platelets
- Constriction of blood vessels
- Impaired vision
- Disturbed wound healing
- Disturbed blood clotting
