Compiled & reviewed by
 Dr.Sanjana V.B .Bhms.Dbrm.Cdn

 LIPIDS [fats]

     Lipids are a family of molecules composed of carbon, hydrogen, and oxygen, but unlike carbohydrates, they are insoluble in water. Lipids are found predominantly in butter, oils, meats, dairy products, nuts and seeds, and in many processed foods. 

 The three main types of lipids are triglycerides, phospholipids, and sterols.

 The main job of lipids is to provide or store energy. In addition to energy storage, lipids serve as major components of cell membranes, surround and protect organs, provide insulation to aid in temperature regulation, and regulate many other functions in the body.

Excessive intake of lipids are injurious to health especially of your heart and brain as it may lead to arterial blood clots and degenerative changes.

Fats provide the body with energy and help it carry out a range of functions. Just like carbohydrates all lipids or fats are not good for health. It is better to consume healthy fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats. 

Healthy fats are necessary for following functions of our body . Essential fatty acids are healthy fats. They help in:

·     Cell growth & building up 

·     Blood clotting

·     Muscular function 

·     Balance blood sugar

·     Brain functioning

·     Mineral and vitamin absorption

·     Hormone production 

·     Immune function

   Sources of healthy fat:

·       Nuts

·       Fish, Such as Salmon and Tuna

·       Vegetable Oils

·       Seeds

Essential fatty acids [EFA]

Essential fatty acids are lipids that are not synthesized by the body and hence must be obtained from the diet. These fatty acids are involved in many biological processes of the body. The term essential fatty acids (EFA) refers to those polyunsaturated fatty acids (PUFA) that must be provided by foods because these cannot be synthesized in the body  but are necessary for health.

There are two families of EFA, omega-3 and omega-6 . These are good fats for body in moderate amounts.

Omega 3 fatty acids:

α-Linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA) are omega 3 fatty acids.

Sources:

Green leafy vegetables, both fresh and saltwater fish, fish oil and red brown algae. Cod liver oils are rich source of omega 3 fatty acids.

Fish such as sardine, tuna, salmon, mackerel, oysters and shrimp are excellent sources of omega 3 fatty acids.

For vegans, omega 3 fatty acids can be obtained from chia seeds, seaweed , algae, hemp seeds, flax seeds ,walnuts, wheat gems, soya bean oil, kidney beans etc.

Omega-3 fatty acids, especially those derived from marine sources, may be a useful tool for the primary and secondary prevention of cardiovascular diseases, heart attacks, strokes and arterial blood clots in any part of the body. 

DHA is required in high concentrations for neuronal functioning and visual acuity.The depletion of DHA levels to sub-optimal concentrations in the brain due to insufficient dietary intake of omega 3 fatty acids has been found to result in cognitive deficits (impaired memory, understanding and learning abilities].

Omega 3 fatty acid deficiency is associated with depression, bipolar disorders, learning disabilities and attention deficit hyperactivity disorder [ADHD].

Omega 6 fatty acids:

·       Linoleic acid [LA]

·       Gamma-linolenic acid

·       Dihomo-gamma-linolenic acid

·       Arachidonic acid  are important omega 6 fatty acids

Sources:

 It is found in meat, eggs and dairy products. It is abundant in safflower, sunflower and corn; present in medium quantities in soybean, sesame and almonds and in small quantities in canola, peanut and olive oils.

Lenoleic acid[ LA] is abundant in the diets of most people. Its intake has been doubled during the past 100 years due to increased use of corn and safflower oils. 

Diets too high in LA [omega 6 fatty acid] and too low in Omega-3 fatty acids may lead to chronic inflammation, hypertension and blood clotting tendency that in turn may increase the risk of heart attack and stroke.

It is recommended that always maintain a balance of both omega3 and omega 6 fatty acids in your diet to avoid unnecessary occurrence of chronic inflammation.

Western diet is rich in omega 6 fatty acids but deficient in omega 3 fatty acids. Hence supplementation of omega 3 fatty acids or deliberate dietary inclusion of omega 3 fatty acids is recommended.

Research evidences points out that consumption of omega3 fatty acid rich foods lower the incidence of dementia or memory loss. Recent studies show that omega 3 fatty acids are very much useful in treating bipolar diseases, depression, ADHD and psychosis

For extra reading

Omega 3 fatty acids help hyperactivity, Autism & depression    

Read more

REFERENCES

o  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190204/#:~:text=The%20term%20essential%20fatty%20acids,6%20(%CF%89%2D6).

o   https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/essential-fatty-acid

o   https://www.sciencedirect.com/science/article/pii/B978012378612800250X

o   https://www.sciencedirect.com/science/article/pii/B9780123749277000042