Saturated fatty acids
Saturated fatty acids are the simplest form of fatty acids. They contain a minimum of 2 to a maximum of 28 carbon atoms, which are linked in a straight line via simple bonds. They are described as saturated with hydrogen atoms as they bind the maximum number of hydrogen atoms. Saturated fatty acids react slowly with other chemical substances and primarily provide our body with energy. They are a component of cell membranes and can be used in the mitochondria ("power plants" of the cells) to generate energy. Saturated fatty acids are mainly ingested with food and are contained in all dietary fats. The daily intake should be 10 percent of the total energy intake (calories). Animal fats, e.g. butter, fatty meat and sausage products and lard, contain more saturated fats than vegetable oils. Of the latter, coconut fat contains higher amounts of saturated fats. Saturated fatty acids can also be formed in the body from glucose (glucose) or amino acids. It should be noted that some long-chain saturated fatty acids can contribute to an increase in cholesterol in the body.
Excessive consumption of saturated fatty acids
Frequent consumption of saturated fatty acids can increase the risk of cardiovascular disease. Red blood cells can clump together more, which reduces the transfer of oxygen to the cells. An excess of saturated fatty acids in the phospholipids of cell membranes causes them to become too inflexible to fulfill the normal functions of cell membranes. High levels of saturated fatty acids can contribute to various diseases. This applies, for example, to the increased risk of gallstones, some cancers (ovarian and prostate cancer) and diabetes mellitus (type 2). In the mineral balance, calcium stores can also be depleted and the absorption of magnesium from food can be impaired.
Different types of saturated fatty acids
- Volatile saturated fatty acids
- Short-chain saturated fatty acids
- Medium-chain saturated fatty acids
- Long-chain saturated fatty acids
Volatile saturated fatty acids
With 2 to 4 carbon atoms, these fatty acids are extremely short-chain and evaporate quickly in the air. In the human body, they are used to produce energy. They are formed in the large intestine during the utilization of carbohydrates, especially polysaccharides. Volatile saturated fatty acids include acetic acid, but above all many oily substances in plants, which are responsible for their fragrance, for example. Aromatic oils from plants contain a wide variety of oil combinations. In the food industry, plant aromas are often used to influence and improve the taste of food. In aromatherapy, they are used for therapeutic purposes.
Short-chain saturated fatty acids
This group of fatty acids contains 4 to 6 carbon atoms and becomes liquid at room temperature. Short-chain saturated fatty acids are easily digested and are mainly used for energy production.
Butyric acid
Butyric acid is a component of butter, 100 g contain 2.6 g butyric acid. With four carbon atoms, butyric acid is a short-chain or volatile fatty acid, it is soluble in water and becomes liquid relatively quickly. Butyric acid is produced in the human body and is absorbed in small quantities with food. It stimulates blood circulation in the large intestine, as it is the most important source of energy for the cells of the intestinal walls. It is also important for various intestinal disorders because it promotes intestinal functions. Butyric acid stimulates the formation of mucous membranes, reduces the permeability of the intestinal walls to harmful intruders, is a nutrient for healthy intestinal bacteria and generally promotes the growth of the colon. Butyric acid also helps to support the absorption of calcium and magnesium in the intestine.
Medium-chain saturated fatty acids
This group of fatty acids contains 8 to 12 carbon atoms that are easily digestible. They are mainly used in the body to produce energy. They can be used as a substitute for other types of dietary fats if you are overweight. Medium-chain saturated fatty acids are hardly stored in the body as they are quickly converted into energy and stimulate thermogenesis. Athletes like to consume medium-chain saturated fatty acids to boost their performance.
Caprylic acid
This medium-chain saturated fatty acid has 8 carbon atoms and is partially soluble in water. Caprylic acid is found in butter and coconut oil, for example. To a small extent, it can help to lower cholesterol levels. Caprylic acid can also inhibit the occurrence of harmful intestinal bacteria, e.g. Candida.
Lauric acid
This medium-chain saturated fatty acid has 12 carbon atoms and becomes liquid at 44° Celsius. Lauric acid is found in coconut (in coconut oil and coconut milk) as well as in hawthorn and saw palmetto. It can inhibit harmful bacteria and fungi, including Helicobacter pylori and Aspergillus niger. Some viruses, such as those that cause herpes or colds, can also be inhibited by lauric acid.
Long-chain saturated fatty acids
This group contains 14 to 24 carbon atoms and they tend to stick together. These fatty acids have a solid form at body temperature and are insoluble in water. They include, for example, myristic, palmitic and stearic acids. When consumed frequently, long-chain saturated fatty acids have a whole range of harmful effects. They increase the risk of cardiovascular disease and encourage blood cells to clump together, thus increasing the risk of thrombosis and atherosclerosis as well as heart attacks and strokes. Long-chain saturated fatty acids also increase the risk of diabetes mellitus because these fats make the body less responsive to the blood sugar-lowering effects of insulin. Frequent consumption of long-chain saturated fatty acids promotes obesity because they tend to be stored in fatty tissue instead of being used for energy production. In addition, the frequent consumption of sugar (glucose) can increase the body's own production of long-chain saturated fatty acids.
Myristic acid
This long-chain saturated fatty acid has 14 carbon atoms and melts at 54° Celsius. Myristic acid is found in butter, coconut oil, almond oil and wheat germ oil, among others. If consumed in excess, it can increase the risk of atherosclerosis. Myristic acid helps to increase total cholesterol levels and especially those of the so-called harmful LDL cholesterol.
Palmitic acid
This long-chain saturated fatty acid has 16 carbon atoms and melts at 63° Celsius. Palmitic acid is found in butter, avocado, coconut, linseed, olive, wheat germ and pumpkin seed oil, among others. It is a component of many important phospholipids, including phosphatidylcholine, phosphatidylinositol and phosphatidylserine. Palmitic acid can be converted into a monounsaturated fatty acid. When consumed in excess, it can increase the risk of heart disease, presumably because it can be converted into a trans fatty acid. Palmitic acid can also increase cholesterol levels, especially harmful LDL cholesterol, more than other saturated fatty acids.
Stearic acid
This long-chain saturated fatty acid contains 18 carbon atoms and melts at 70° Celsius. It is found in butter and many oils, including pumpkin seed, soybean, linseed and olive oil, but is also present in eggs, meat and chocolate. Unlike other long-chain fatty acids, stearic acid is thought to help lower cholesterol levels. Stearic acid can be converted into oleic acid in the body and it is a component of phospholipids.