10 Lipids & Essential Fatty Acids

Question 1

Functions of lipids?

Answer 1

Energy production.
Energy storage.
Body insulation.
Protection of organs.
Absorption of fat soluble nutrients.
Cell membranes.
Hormones.
Signalling.

Question 2

Name some forms of lipids?

Answer 2

Individual fatty acids.
Triglycerides.
Phospholipids.
Glycolipids.
Cholesterol.
Fat soluble vitamins.
Waxes.

Question 3

What is the make-up of fatty acids and how many carbon atoms do short, medium and long chain FA’s have, where are they absorbed and how circulated?

Answer 3

Hydrocarbon chains with an acid group at one end.
Short - up to 5 carbons
Medium - 6-12 carbons
Long - 14-22 carbons
Short/Med absorbed in the portal vein, transported to the live and transported attached to albumin.
Long absorbed within chylomicrons.

Question 4

How many double bonds does unsaturated fats have and how can they be made saturated?
How many double bonds do monounsaturated and polyunsaturated fats have?
Where do the double bonds appear in omega 3 and 6 fatty acids?

Answer 4

One or more double bonds.
Can be made saturated by hydrogenation (for spreads etc)
Monounsaturated have one double bond, polyunsaturated have several.
Double bonds appear at 3 and 6 carbon atoms from the CH3 end of Omega 3&6 fatty acids.

Question 5

What’s the difference between cis and trans fatty acids?

What can trans fats affect?

Answer 5

The hydrogen atom attached to the carbon atoms either side of the double bonds appear on the same side (cis) or the opposite side (trans).
Trans fats are less effective, can be harmful and affect functions of cis forms.

Question 6

What to fatty acids cannot be made by the body and what is their over-arching name?

Answer 6

Linoleic acid (LA) and alpha-linoleic acid (ALA).
Essential Fatty Acids (EFA's).

Question 7

What are triglycerides and are they saturated or unstaturated?

Answer 7

3 fatty acid chains joined by ester linkage to 3C glycerol molecule.
Can be either sat or unsat.

Question 8

What happens to excess dietary energy from carbs and proteins and where is it stored?

Answer 8

Converted to triglycerides via lipogenesis.

Stored in adipose tissue in adipocytes.

Question 9

What is cholesterol essential for?

Answer 9

Vit D and calcium metabolism
Hormones for immune function
Sex hormones
Mineral and fluid balance
Bile salt and acids for digestion
Cell membrane integrity

Question 10

What is the dietary enzyme that breaks down fats and what assists this?

Answer 10

Pancreatic lipase.

Lecithin-rich bile acids and salts.

Question 11

What are the enzymes used to elongate and desaturate (metabolise) fatty acids from the diet for use by the body, and what does desaturation and elongation produce?
Where does fatty acid conversion take place?

Answer 11

Elongase and desaturase (delta6-desaturase and delta5-desaturase).
Produces families of fatty acids derived from precursors like LA and ALA.
Takes place in the endoplasmic reticulum.

Question 12

What is the common fatty acid found in olive oil, avocados, most seeds and safflower oil?

Answer 12

Oleic Acid.

Monounsaturated.

Question 13

What are 6 common polyunsaturated fatty acids?

Answer 13

Linoleic acid (LA) essential
Alpha-linolenic linolenic acid (ALA) essential
Arachidonic acid (AA)
Gamma linolenic (GLA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)

Question 14

What are the functions of eicosanoids?

Which are anti and pro inflammatory and which are anti and pro clotting?

Answer 14

Hormone-like signalling molecules controlling immune function and inflammation.
Omega 3 - anti inflammatory/clotting
Omega 6 - pro inflammatory/clotting

Question 15

What is the enzyme that releases eicosanoids from the phospholipid membrane?

Answer 15

Phospholipase.

Question 16

What are prostaglandins what series numbers do they have and how does dietary intake of omega 3 & 6 affect their effects?

Answer 16

Lipid compounds that have hormone like effects on the body.
PGE1, PGE2, PGE3.
Amounts of omegas 3 & 6 directly affect which PGE is used on the body.

Question 17

Before supplementing with omegas, what should be addressed first?
What other things need to be checked?

Answer 17

Diet. Ratio of om6 to om3. Western diet usually contains too much om6 and therefore creating pro inflammatory reactions.
Om 6:3 should be no more than 4:1
Correct Zn def, combine with Mn
Correct B def
Correct Mg def
Address excess alcohol
Address excess sugar intake

Question 18

What are some popular EPA uses?

Answer 18

Depression
Hypertension
Coronary heart disease
Schizophrenia
Alzheimer's disease
Diabetes
Cystic fibrosis

Question 19

What are some good guidelines for EFA for vegetrians/vegans?

Answer 19

Get plenty of ALA oil e.g. flaxseed oil.
Moderate Om6 oils
Also consider using direct source of vegan EPA and DHA from algae supps.

Question 20

What are some ideal dietary fat intake guidelines?

Answer 20

Choose mostly plant foods.
Make veggie meals several times per week.
Minimise red meat consumption and replace it with quality fish 2-3 times per week.
Use oils in moderation and get fats from unprocessed sources like seeds and nuts.
Choose adequate omega 3 sources from flax, chia, walnuts, olive oil, avocado oil, pumpkin seeds.

Question 21

What should our overall diet contain?

Answer 21

High veg
Moderate fruit
More raw foods
Moderate good quality fats, carbs and protein sources.
Eat more veggie foods
Eat more fish than red meats