Fish fatty acids and vegetable fatty acids
Many Dutch people think that they eat healthy by omitting fat. However, that is not wise, because our body simply needs some fats. Nine questions about fatty acids answered.
1. Is fat necessary?
Fats are an indispensable part of the diet. They provide energy and vitamins A, D, E and K. We also get the important fatty acids linoleic acid and alpha-linolenic acid with the fat. These are beneficial for heart and vessels. An important function of fat is also that it gives taste to the food.
2. What happens if I eat too much fat?
Fat (and oil) provides the most calories per gram of all nutrients. A high-fat diet is usually also a high-calorie diet. People who have trouble maintaining their weight are therefore advised not to eat too much fat. Because an eating pattern with a lot of fat can encourage overweight, the nutritional standard has been set at a maximum of 40 energy percent (the share in the number of calories that the food provides).
For someone who is overweight or tends to be overweight, this is a maximum of 35 percent. For an average Dutch man, who moves little, 35 percent of energy comes down to about 100 grams of fat per day. For the woman that is about 80 grams. People who have no trouble maintaining a healthy weight can take about 10 grams of fat more.
3. What types of fatty acids are there?
There are three types of fatty acids in our diet: saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids.
Saturated Fatty Acids
Saturated fatty acids are found in meat, milk and milk products, coconut, cocoa, biscuits, sauces and snacks. Saturated fatty acids are unhealthy fats and the body does not break down these fats or breaks them down poorly. Saturated fat increases the amount of bad cholesterol in the blood and thus increases the risk of cardiovascular disease.
Unsaturated fatty acids
Unsaturated fatty acids are functional fats. They are also called essential fatty acids, because the body cannot make them itself and you have to get them through food. Monounsaturated fatty acids are found in olives, olive oil, peanuts and most nuts. Polyunsaturated fatty acids: found in seeds, sunflower oil, linseed oil, sesame oil, safflower oil, wheat germ oil, walnuts and fatty fish (including sardines, tuna, herring, anchovy, mackerel, salmon).
Unsaturated fatty acids help to increase good cholesterol. They are divided into omega-3 (EPA and DHA), omega-6 (linoleic acid) and omega-9 fatty acids. The best-known omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are mainly known as fish fatty acids. The body also produces omega-3 from ALA. The recommendation of the Health Council for EPA and DHA is 450 mg per day for adults. To meet this recommendation, a portion of fish is necessary twice a week, of which at least once a portion of oily fish.
trans fat
trans fat is an unsaturated fat that is even worse for health than saturated fat. It raises LDL cholesterol levels about as much as saturated fat but poses a higher risk of cardiovascular disease. Trans fat is found in products with partially hydrogenated fat, such as biscuits and pastries. It is created in the factory when soft fat and oil are made ‘harder’.
4. Do you have to watch out for too much omega-6?
Due to our changed diet, the balance of fatty acids has been disrupted. The intake of omega-6 has increased at the expense of the omega-3 fatty acids, while it is important that the two are in balance. Because these fatty acids use the same enzymes for their conversion, an excess of omega-6 inhibits the conversion of omega-3 fatty acids. The optimal dietary ratio of omega-6 and -3 is 4:1. In the Western diet, this ratio is often between 10:1 – 20:1.
5. Which is better, fish oil or linseed oil?
Fish oil is a better source of omega-3 fatty acids than flaxseed oil. The omega-3 fatty acid ALA from linseed oil still has to be converted by the body into EPA in DHA. This conversion is very slow and according to studies, only 2-10 percent of ALA is converted into EPA and DHA.
6. I am vegetarian. How do I get enough fatty acids?
With a few simple rules you can vegetarian get your Omega 3 fatty acids well, without having to eat fish. An adult needs about 3 grams of ALA per day. Vegetable sources are linseed oil, rapeseed oil, walnuts (oil) and soybean oil. DHA is only found in sufficient amounts in oily fish, but also in some Eggs supply a good amount. The so-called omega-3 eggs can contain up to 5.5 times as much DHA as a ‘normal’ egg. However, these eggs are not organic or free-range eggs, so they may be good for you but not so good for the chicken.
The Vegetarians Union does not place a strong emphasis on meeting the recommendation of fish fatty acids, except during pregnancy. Then DHA is necessary for the development of the baby’s brain and nervous system. In that case, a plant-based DHA supplement can offer a solution. These fatty acids do not come from fish, but are made from pure algae.
7. I am allergic to fish. Can I use fish oil capsules?
With food allergies, it is almost always certain proteins in the food to which one reacts. Fish proteins have been removed from good quality fish oils. To make a comparison: people with a peanut allergy can use peanut oil without any problem. This is because the peanut proteins, which trigger the allergic reaction, are not in the oil. But if you have a fish allergy and want to be sure, break open one of the capsules and put a very small amount of the fish oil on the lip. If you do not have a reaction after half an hour, you can most likely take the fish oil safely.
8. Do I get fat from fatty acids?
New. The essential Omega-3 and Omega-6 fatty acids in fish oil and vegetable oil are primarily used by the body as building blocks of cell membranes, tissues and health-regulating substances such as prostaglandins. They are therefore not primarily energy suppliers such as saturated fats. In addition, there are indications that the essential fatty acids have a somewhat stimulating effect on the metabolism and help to regulate weight management.
9. Fish oil capsules make me burp. What can I do about this?
The belching is probably caused by the oil in the capsules being released into the esophagus rather than the stomach. It is best to take the capsules before a meal – the food will then help the capsules to enter the stomach faster. In addition, the fatty acids in the oil are better absorbed with food.
Sources):
