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.
- Poly Unsaturated 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. In contrast, the predominant high-protein, high-fat diet inhibits the formation of important fats and instead increases the storage of storage fat. During pregnancy, an increased 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 fetuś and placental tissue, increased formation of red blood cells – within pregnancy, for which increased essential fatty acids are required.Monounsaturated fatty acids are particularly important for maintaining the elasticity of cell membranes, as its mobility influences the function of the integrated proteins. In addition to oleic acid, the group of monounsaturated fatty acids includes laurolein, palmitoleic and gadoleic acids, among others.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 acid are needed to build and maintain cell membranes. Only a regular and abundant supply of linoleic and linolenic acid keeps the cell membranes supple and prevents them from losing elasticity.If, on the other hand, high amounts of saturated fats from animal foods are consumed, they are stored in the cell membranes instead of the polyunsaturated fatty acids, causing the membranes to become less supple, less reactive and less functional. Saturated fats increase the tendency to inflammation as well as the stickiness of blood platelets 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.An excessive 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 occurrence of lipid peroxidations and causes disorders of arachidonic acid metabolismuś.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 inflammatory mediators. 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 and blood pressure-lowering effect, as well as promoting blood coagulation.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 lower 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 vital to both the mother and the growing fetus.Eicosanoids are involved in:
- Cell growth and regeneration
- Regulation of blood lipids (cholesterol), blood pressure, platelets (blood thrombocytes) and blood clotting
- Regulation of lipoprotein metabolism
- Influencing the heart rate and pain sensation.
- 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. Pregnant women should therefore pay attention to a high intake of omega-3 fatty acids in order to block the development of inflammatory mediators, which in high concentrations have a harmful effect on the organism of the fetus as well as the mother. Omega-3 compounds in sufficient quantities protect against arthritis, allergies, atherosclerosis (hardening of the arteries) – due to their anti-inflammatory and anti-thrombotic effect -, high blood pressure, cardiac arrhythmia, eczema and premenstrual syndrome with symptoms such as fatigue, lack of concentration, marked change in appetite, headache, joint or muscle pain. Omega-6 compounds in high amounts, on the other hand, aggravate the symptoms of allergies, arthritis and atherosclerosis, among others. Omega-3 fatty acids also reduce the stickiness of platelets and dilate blood vessels. 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 pregnancy. 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. Note!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, purslane, 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)
- Hyperlipoproteinemia (lipid metabolism disorder)
- Kidney disease
- Reduced functionality of the red blood cells
- Skin changes – flaky, cracked, thickened skin.
- Decreased liver function
- Increased symptoms of arthritis, allergies, atherosclerosis, 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 learning ability
- Hyperactivity
- Neurological disorders – poor concentration and performance.
- Increased tendency to inflammation
- Sticking of the platelets (blood platelets)
- Narrowing of the blood vessels
- Impaired vision
- Disturbed wound healing
- Disturbed blood clotting
