Fats

Elements?

Carbon, Hydrogen, Oxygen

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Chemistry of Fats

98% = Triglycerides ( one molecule with 3 fatty acids) If its has 2 or 3 different fatty acids = mixed triglycerides

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Types = Saturated

Sources = butter, lard, full fat dairy products, confectionery. Risk factor = raise cholesterol (ldl) major risk for heart disease and stroke

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Fuctions of Fat

concentrated source of energy, important for structure of cell membranes, fat sol vitamins ADEK, slowly digested = keeps hunger at bay, insulation, protection to vital organs

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Recomendations

Total fat = 35% of calorie intake , Sat= 10% of this 35%, omega 3 =0.2% total energy a day, Polyunsaturates should not increase from current level, Monosaturated = 12% trans = 2%

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Types = Unsaturated

Polyunsaturates ,omega 3&6 and Monounsaturated

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Polyunsaturated (omega 3&6)

Small amount for body functioning (cant be synthesized) Some PUFA's harden (hydrogenated) and harmful to the body (used in confectonary and chip pans)

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Omega 3 ( alpha linolenic or n-3)

Sources= oily fish, fish oils, green leafy veg, linseeds. Functions = prevents blood clotting, protective against heart attacks, vital for babies brain and eye development and nervous system in young adults, anti- inflammatory, eases stiff joints

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Omega 6 (linolenic or n-6)

sources= dressings and spreadings. Functions= lowers blood cholesterol HDL and LDL

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Omega 3&6 overall

important for growth, body maintance, fighting disease, cell membranes, make hormone like substances e.g prostaglandins - involved in a number of functions eg. blood clotting, may contribute to treatment of inflammatory conditions e.g. asthma

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Omega 3&6 overall p.t. 2

Can be converted to Gamma linolenic,supplied by oils can help hormonal imbalance

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Risk Factors Omega 3&6 overall

Polunsaturates are unstable and oxidise easily when heated, producing free radicals,which can cause damage in the body (hydrogenation) which can lead to cancer. Proportions of veg oils increased reducing use of butters and other animal products

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Risk Factors Omega 3&6 overall p.t.2

intake of meat has fallen and omega 3 content of meat has falllen as they are fed less grass and more alternatives. Research has omega 3 6:1 to omega 6

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Types = Monounsaturated

sources= olive oil, avocado,sunflower oil, rapeseed oil. Functions = helps lower cholesterol LDL but not HDL which it can increase

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Types = Transfats

Sources= produced when unsat oils are converted to semi solid shortening by hydrogenation. these raise blood cholesterol and found in cakes and biscuits

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Transfats formed when ?

cooking oils are reuses, polyunsats are hardened or may be listed as vegetable fats, hydrogenated fats or partially hydrogenated vegetable oils on labels

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Transfat fuctions

Rise tryglycerides in the blood which can contribute to blood clotting, increases LDL decreases HDL, speeds up aging, brain functioning and nervous system, increases risk of asthma and arthritis, fats keep longer, gov "must be stated on label"

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Why we eat fats?

1. sensory appeal = enhances taste. 2. energy = 9 cals per 1g , concentrated energy, losts of energy in little food= good for people with poor appetites 3. transporting and absorption = VIts. ADEK

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Functions

1. concentrated energy source (oxidizes to release energy) 2. formation of adipose tissue = stored fat in AT has 4 functions , evergy reserve, insulation,protects organs, stores fat sol vits. 3. provision of essential fatty acids (not made in body)

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Functions p.t.2

4. Integral part of every cell membrane = without enough fat you may be ill, 5. carried fat sol vitamins, sensory appeal, slowly digested = no hunger pangs

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Cholesterol

produced in liver and other organs, absorbed from foods we eat, not all is harmful, healthy limits = healthy heart , raised LDL = cvd risk, blood cholestorol = should be 5.2mmol/l, transported n blood wrapped in protein (lipoprotein)

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LDL particles ( low density lipoprotein)

carry 70% BC can cross blood vessel wals and enter tissue = bad cholesterol effected by oxidation, can block arteries and lead to heart attacks and strokes

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HDL particles (high density)

crucial for reverse transport of cholesterol ( reduce bad cholesterol)

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Fat related diseases

CHD/ CVD , obesity, stroke

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How to reduce fat intake

less red meat, more chicken, oily fish once a week , low fat spreads, reduced fat versions, grilling, boiling and microwaving instead of frying

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