A fat (or fatty acid) is classified as saturated or unsaturated based on its molecular structure and by length based on the number of bonds they contain between the carbons in their chains. Every fatty acid contains a sequence of carbon and hydrogen atoms. Besides fats being one of the three major macronutrients that give us energy, they also help in the absorption of fat-soluble vitamins A, D, E, and K, regulate inflammation and immunity, maintain cellular health, including skin and hair cells, increase satiation, making you full and less hungry and are essential in the production of important hormones.
Saturated fat is solid at room temperature, which is why it is also known as "solid fat”. They don’t have any double bonds between the carbons in their chains. They are “saturated” with hydrogen. Unsaturated fat is liquid at room temperature. Monounsaturated fat and polyunsaturated fat are types of unsaturated fat. For the sake of brevity, I will limiting myself to writing about the much maligned Saturated Fats in this article. Most fat sources have two or more types of fatty acids, except for Coconut oil which is 80-90% saturated fat. Animal fat, mostly touted as unhealthy are good sources of monounsaturated fats (the supposedly "healthy" fats!) and omega 3 polyunsaturated fats. For example, lard and duck fat have more monounsaturated than saturated fats. Grass fed beef are high in Omega 3s.
There are eleven Saturated fatty acids and they are a mix of short chain, medium chain, long and very long chain fatty acids. Each performs various functions in the human body. Some like Behenic and Lignoceric acids are not suitable for consumption though.
Functions of Butyric acid:
Butyric acid is a short chain fatty acid produced when the good bacteria in the gut breaks down dietary fibre. It provides the colon cells with about 70% of their total energy needs. It also supports the immune system functions of the colon wall and protects against certain diseases of the digestive tract.
Sources: butter, goat’s milk, sauerkraut and parmesan cheese
Functions of Caproic acid:
Caproic acid is a medium-chain fatty acid and in the human body, serves as a metabolite (a substance necessary for metabolism). As a MCT, Caproic acid is shown to protect the liver from steatosis and can actually reverse alcoholic liver injury and non-alcoholic fatty liver disease (NAFLD) with the addition of vitamin E. Due to their shorter chain length, they are more rapidly broken down and absorbed into the body, making them a quick energy source that is less likely to be stored as fat.
Sources: butter, coconut milk, goat’s milk, swiss cheese
Functions of Caprylic acid:
Caprylic acid is a medium-chain fatty acid with antibacterial, antifungal, and anti-inflammatory properties. It is helpful in the treatment of irritable bowel syndrome (IBS), skin infections, acne, hypertension, hyperlipidemia and epilepsy. Being an MCT (medium chain triglyceride) it aids in weight loss and athletic performance.
Sources: feta cheese, palm oil, coconut oil, sheep’s milk
Functions of Capric acid:
Capric acid is a 10-carbon medium chain fatty acid and is very effective in the treatment of epilepsy and is known for its anti-convulsant effects. As an MCT, capric acid may lead to greater energy expenditure and assist fat and weight loss. It's used to treat yeast infections, skin conditions, digestive disorders, and high cholesterol.
Sources: Coconut milk, feta cheese, goat’s milk, sheep’s milk
Functions of Lauric acid:
Lauric acid is a medium-chain fatty acid and is known to reduce oxidative stress, high blood pressure and increase high density lipoprotein (HDL). It also promotes the production of ketones, thus being very beneficial for those on a low-carb or ketogenic diet. Monolaurin in Lauric acid has antimicrobial properties, in that it fights viruses, bacteria and fungi. Studies show that it helps prevent the growth of cancer cells of the breast and colon.
Sources: coconut oil, palm kernel oil, human breast milk, cow’s milk
Functions of Myristic acid:
Myristic acid, a long-chain fatty acid known to accumulate fat in the body. The body uses it to stabilize different proteins, including proteins used in the immune system. Myristic acid raises the level of large low density lipoprotein (LDL) particles, but also has a positive effect on HDL. Myristic acid is common in facial cleansers because of its ability to wash away oils. It also helps keep skin hydrated and youthful in appearance.
Sources: coconut flesh, cheddar cheese, nutmeg, butter
Functions of Palmitic acid:
Palmitic acid is a long chain fatty acid that the body can use as fuel to generate the energy necessary to perform their biological functions. It is also a building block for compounds called sphingolipids, which are abundant in membranes that surround the brain and nerve cells. Palmitic acid gets incorporated into phospholipids that function as structural building blocks of cell membranes. They surround cells and contain its contents.
Sources: palm kernel oil, salmon, egg yolks, beef
Functions of Stearic acid:
Stearic acid is a long chain fatty acid mostly found in animal fat. Studies have shown that stearic acid is associated with lowered LDL cholesterol in comparison with other saturated fatty acids. Increasing levels of stearic acid is associated with reduced blood pressure, improved heart function, and reduced cancer risk. Dietary stearic acid leads to a reduction of abdominal fat and 25% total body fat (TBF) with a 4% increase in lean body mass.
Sources: mutton tallow, lard, ground beef, cocoa butter
Functions of Arachidic acid:
Arachidic acid is a long chain saturated fatty acid and is formed from the hydrogenation of arachidonic acid. It is found in small amounts in peanut and other nut oils. It promotes serum low-density lipoproteins (LDL) resulting in high blood cholesterol levels. Due to its surfactant-like properties, this acid is used in the manufacture of cosmetics, soaps and food packaging.
Sources: macadamia nuts, peanut oil, sesame oil, cocoa butter
Functions of Behenic* acid (not suitable for consumption):
Behenic acid is a very long chain fatty acid that is poorly absorbed in the human body. Despite its low bioavailability, it is a cholesterol-raising fatty acid. It is soluble on the skin’s surface and mainly used as an ingredient for skincare products. It offers a soothing relief for sensitive and dry skin, maintains integrity of the skin barrier by enhancing hydration and promoting moisture retention.
Sources: peanut butter, sunflower oil, macadamia nuts, margarine
Functions of Lignoceric* acid (not suitable for consumption):
Lignoceric acid is a very long chain fatty acid that is a minor constituent of many plant fats. It is found especially in wood tar (beech wood, rotten oak wood), but also in peanut oil. In animals, it is present in sphingomyelin. It works well as a surfactant and emulsifier in its industrial application. In mammals, lignoceric acid is synthesized during development of the brain and present in cerebrosides (animal muscle and nerve cell membranes).
Sources: peanuts, macadamia nuts, sunflower seeds, wood-tar
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