Fatty Acids: Structure and Importance

Fatty acids are chain-like carboxylic acids (organic compounds with a carboxyl group) with long hydrocarbon chains (chains of carbon and hydrogen atoms). These are components of lipids found in animals, plants, and microorganisms. The hydrocarbon chain length typically ranges from 12 to 18 carbon atoms, giving fatty acids their hydrophobic (water-repelling) properties.

Sources of Fatty Acids

Fatty acids are present in animals like butter, lard, and beef, as well as plants such as corn oil, soybean, and olive oil. Microorganisms also contain fatty acids, contributing to various metabolic processes. Examples include Olea europaea (olive), Arachis hypogaea (peanut), and Bos taurus (cow).

Functions of Fatty Acids

• Signaling: Fatty acids play a key role in biological signaling pathways, serving as precursors for signaling mediators produced via lipid peroxidation (oxidation of lipids).

• Energy Storage: Fatty acids are stored as triacylglycerol (fat droplets) within adipocytes (specialized fat cells), acting as a major cellular fuel source.

• Cell Membrane Formation: Fatty acids contribute to the cell membrane (plasma membrane), which encloses cells and organelles. The membrane consists of a phospholipid bilayer (two fatty acid chains bound to glycerol and a hydrophilic phosphate group).

• Protein Modification: Fatty acids modify proteins by interacting with them, affecting their structure and function.

Types of Fatty Acids

There are three main types of fatty acids:

1. Saturated Fatty Acids

   • Saturated with hydrogen, these fatty acids contain 12–22 carbon atoms and are solid at room temperature.
   • Known as unhealthy fats, they can increase the risk of heart disease.
   • Common examples: Lauric acid (CH3(CH2)10COOH), Palmitic acid (CH3(CH2)14COOH), and Stearic acid (CH3(CH2)16COOH).

2. Unsaturated Fatty Acids

   • These fatty acids have one or more double bonds between carbon atoms, making them liquid at room temperature.
   • Considered healthy fats, they do not pose significant health risks.
   • Examples include Oleic acid, Linoleic acid, and Linolenic acid.

   Subtypes of Unsaturated Fatty Acids:

   • Monounsaturated Fatty Acids: Contain one carbon-carbon double bond and are commonly found in olive oil and avocado.
   • Polyunsaturated Fatty Acids (PUFAs): Contain multiple double bonds and are abundant in omega-3 and omega-6 fatty acids.

3. Trans Fatty Acids

   • Found in processed foods, trans fats are artificial fats created via industrial hydrogenation.
   • They increase the risk of heart disease, stroke, and type-2 diabetes.

Examples of Scientific Names and Local Names

1. Oleic acid from Olea europaea (Olive)
2. Linoleic acid from Helianthus annuus (Sunflower)
3. Arachidonic acid from Arachis hypogaea (Peanut)

Omega-3 Fatty Acids (ω-3 Fatty Acids)

Omega-3 fatty acids (n-3s) are polyunsaturated fats, where a carbon-carbon double bond is present between the third and fourth carbon atoms from the omega end (tail) of the chain. Fatty acids have two ends: a carboxylic acid (COOH) group at the alpha end (initial part of the chain) and a methyl (CH3) group at the omega end (tail).

Molecular Structure of Omega-3 Fatty Acids

The molecular formula of omega-3 fatty acids is C60H92O6, with a molecular weight of 909.39 g/mol. Omega-3s found in fish are long-chain fatty acids, while those in plants are short-chain fatty acids. Short-chain fatty acids convert to long-chain in the body, providing benefits more slowly.

Examples of Omega-3 Fatty Acids

1. Linoleic acid (Linoleic Acid) – Common in flaxseeds
2. Alpha-linolenic acid (Alpha-linolenic Acid) – Found in chia seeds
3. Docosahexaenoic acid (Docosahexaenoic Acid) – Present in fish oil

Omega-3 Supplements

People who do not consume enough omega-3-rich foods can take supplements like Omega-3-acid ethyl esters, Boldfit Flaxseed Omega-3, Boldfit Omega-3 Fish Oil, Lovaza, and Vascazen. These supplements help meet daily omega-3 needs and provide health benefits similar to omega-3 from food sources.

Shelf Life of Omega-3 Fatty Acids

Omega-3 fatty acids are prone to oxidation when exposed to air, light, heat, or moisture, leading to a loss of nutritional value. To preserve their quality, omega-3-rich foods like fish, seeds, and meat should be stored in cool, sealed environments. However, it is recommended to consume these foods as soon as possible.

Functions of Omega-3 Fatty Acids

1. Muscle Movement
   Omega-3 fatty acids help with the contraction and relaxation of muscles, ensuring smooth and proper movement.

2. Blood Health
   Omega-3s prevent excessive blood clotting and reduce the amount of lipids (cholesterol, LDL, triglycerides) in the bloodstream.

3. Cell Growth and Division
   These fatty acids aid in cell growth, division, and the transport of calcium and other nutrients into cells.

Cellular Role of Omega-3 Fatty Acids

Omega-3 fatty acids are a key component of phospholipids, which form the cell membrane and support cell interaction. They transport fatty acids into mitochondria to produce energy for cardiovascular and endocrine systems, helping to maintain overall body health.

Additional Benefits of Omega-3 Fatty Acids

1. Cardiovascular Health
   Omega-3s decrease platelet aggregation, reducing the risk of artery thickening and promoting endothelium-derived nitric oxide activity for artery relaxation.

2. Eye Health
   DHA (Docosahexaenoic acid) regenerates rhodopsin, essential for healthy vision, while EPA (Eicosapentaenoic acid) supports retinal function.

3. Anti-inflammatory Properties
   Omega-3s reduce cytokine production and have anti-inflammatory, immunomodulatory, hypolipidemic, anti-cancer, and hepatoprotective properties.

Types of Omega-3 Fatty Acids

Omega-3 fatty acids are classified into three main types:

Eicosapentaenoic Acid (EPA)

• Chemical Composition: EPA is a long-chain omega-3 fatty acid with 20 carbons, called C20:5n-3.
• Source: Primarily found in fatty fish, fish oils, and krill oils. EPA was originally synthesized by microalgae, not by fish.
• Function: EPA is crucial for our inflammatory system, helping to maintain immune responses to infections.

Docosahexaenoic Acid (DHA)

• Chemical Composition: DHA consists of 22 carbons, known as C22:6n-3.
• Source: Found in animal products like fatty fish and fish oil. DHA is also present in grass-fed animal products like meat, eggs, and dairy.
• Function: DHA supports the brain and nervous system and is essential for the normal function of the retina.

Alpha-Linolenic Acid (ALA)

• Chemical Composition: ALA is an 18-carbon omega-3 fatty acid with three double bonds, called C18:3n-3.
• Source: Derived from plants like flaxseed, chia seeds, and walnuts. It is also present in oils like mustard oil and olive oil.
• Function: ALA is a precursor to EPA and DHA, but its conversion rate is less than 15%. The body mainly uses ALA for energy.

Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are essential for maintaining a healthy lifestyle and offer several health benefits. They reduce the risk of cancer, obesity, strokes, and cardiovascular problems like heart disease. These fatty acids also decrease the chances of pneumonia.

Omega-3 helps maintain the fluidity of cell membranes, which is crucial for proper cellular function. It also alleviates morning stiffness, swollen joints, and rheumatoid arthritis. Furthermore, it benefits people with ulcerative colitis, Crohn’s disease, and psoriasis.

Regular intake of omega-3 can prevent the formation of kidney stones. It plays a vital role in supporting mental health by reducing depression and anxiety. Moreover, it helps tackle fatigue, tiredness, and sadness.

Omega-3 fatty acids provide essential nutrients to dry and damaged hair, enhancing hair health. They also reduce menstrual cramp pain, support brain development, and improve memory power. These fatty acids help maintain cholesterol levels, promoting overall cardiovascular health.

Marine-based omega-3s help reduce blood inflammation, making them beneficial for controlling appetite and aiding in weight management. During pregnancy, omega-3 promotes brain health, improving the cognitive development and communication skills of the child.

Omega-3 is essential for eye health, reducing the risk of macular degeneration. It also helps decrease the symptoms of attention deficit hyperactivity disorder (ADHD). Furthermore, it enhances sleep quality and combats insomnia.

Symptoms of Omega-3 Deficiency

1. Cardiovascular Problems
   Lack of omega-3 increases the risk of heart disease and stroke.

2. Weight Gain and Obesity
   Omega-3 deficiency may contribute to weight gain and obesity.

3. Cognitive Issues
   Poor omega-3 intake may lead to Alzheimer’s disease and Parkinson’s disease, causing memory loss and cognitive decline.

4. Mental Health Issues
   It can cause depression, mood swings, and sleep deprivation.

5. Joint Pains and Cramps
   A deficiency might result in joint pain, stiffness, and increased risk of autoimmune diseases.

6. Skin and Hair Problems
   Omega-3 deficiency may lead to rough, scaly skin and dermatitis.

Side Effects of Omega-3 Fatty Acids

There are minimal side effects associated with omega-3 supplements. However, excessive consumption may cause gastrointestinal problems like diarrhea. These issues can be controlled by reducing supplement intake. People taking medications should consult a doctor before using omega-3 supplements, as it may interfere with certain treatments.

• Examples of Omega-3 Sources:
• Clupea harengus (Atlantic Herring) Known as Herring in English, it is a rich source of omega-3 fatty acids.
• Salmo salar (Atlantic Salmon) Commonly known as Salmon, this fish is an excellent source of marine-based omega-3s.
• Thunnus albacares (Yellowfin Tuna) Called Tuna in English, it provides a significant amount of omega-3, beneficial for heart health.