Nutritional interests
From a nutritional point of view, fatty acids are an essential source of energy for our bodies.
However, ensuring their quality is just as important as ensuring their balance.
To do this, it is important to understand the different types of fatty acids.
Types of fatty acids
Unsaturated fatty acids
If fatty acids are called "essential", it is because they are!
They are not naturally synthesised by the human body, but are ingested with food.
They are involved in the constitution of nerve tissue, cells (including their energy levels), muscles, the hormonal system and help lower cholesterol levels.
They are also involved in the metabolism of fat-soluble vitamins.
1. Polyunsaturated fatty acids
Liquid at room temperature, polyunsaturated fatty acids have low temperature stability.
The most important polyunsaturated fatty acids are
- Alpha-linolenic acid (precursor of omega-3)
- Linoleic acid (precursor of omega-6)
Vegetable oils in which we find omega 3
Omega-3s are anti-inflammatory, help prevent cardiovascular and autoimmune diseases, and ensure good brain and retinal development.
They also increase the production of energy and mood neurotransmitters.
Vegetable oils in which we find omega 6
Omega-6s affect the quality of the skin and the reproductive system.
They also affect the nervous, cardiovascular and immune systems, as well as the structure and fluidity of cell membranes.
They also play a role in the barrier function of the epidermis.
Note: In the context of dietary use, if omega-6 is present in excessive amounts and is not balanced by the presence of omega-3, it is likely to become pro-inflammatory. In fact, omega-6s are precursors to molecules such as prostaglandin E2 or leukotriene B4, which would promote allergic reactions, inflammation and play a role in platelet aggregation involved in blood clot formation. Omega-6 is also thought to cause elevated triglyceride levels.
The right balance: Omega-6 and omega-3 are complementary. The recommended ratio is 1/1 to 4/1, i.e. a maximum of 4 times more omega-6 than omega-3.
2. Monounsaturated fatty acids
Liquid at room temperature, they withstand heat and can be used in cooking.
The most important monounsaturated fatty acids are:
- Oleic acid (Omega 9)
- Nervonic acid
- Palmitoleic acid
They are found in oil:
They have a positive effect on cardiovascular function, cholesterol levels, diabetes and metabolic syndrome.
Saturated fatty acids
They are solid at room temperature and withstand heat (cooking) better than unsaturated fats.
They come from both the animal kingdom (butter, goose fat) and the plant kingdom (copra, cocoa butter).
They are found in:
The most important saturated fatty acids are:
- Palmitic acid
- Stearic acid
- Lignoceric acid
They help build cell membranes. However, saturated fats are known to increase levels of bad cholesterol.
Vitamins
The vitamins in vegetable oils have important physiological effects on the human body.
Vitamin A is often confused with provitamin A.
However, vitamin A is mainly of animal origin, while provitamin A is of plant origin.
Vitamin A, also called "retinol", is mainly found in animal foods (milk, butter, eggs, meat).
It regenerates damaged tissue and helps heal wounds and burns.
It also plays a role in vision, the immune system and reproduction.
Finally, vitamin A helps the body absorb iron.
There is also carotene (or beta-carotene), a plant pigment found in certain vegetables.
When there is an excess of provitamin A, the body converts it into vitamin A.
Provitamin A is found in foods of plant origin.
Its presence in vegetable oil is an undeniable nutritional advantage, as the fat allows this vitamin to be optimally absorbed by the body.
It is composed of 7 tocopherols with fertility benefits.
It has antioxidant, antitoxic and cardioprotective properties.
Vitamin E also affects muscle and nerve function.
Wheat germ oil and sunflower oil are particularly rich in it.
It acts on coagulation by stimulating the secretion of prothrombin in the liver.
It would also have a preventive effect on osteoporosis.