Topic 6: Fats Flashcards
what are the sources of omega 6?
Vegetable oils
meats
eggs
Dairy
what is the function of fat in the diet?
used by body for energy
form part of the structure of cells
stored under the skin and helps to insulate the body
protects vital organs
sources of fat soluble vitamins A,D,E and K
feeling of satiety
What are lipids?
fats and oils
what are the similarities between fats and oils?
chemical structures and functions
what does too much saturated fat do to you?
high blood cholesterol, coronary heart disease, diabetes and obesity
what is the structure of monounsaturated fats?
1 double bond with carbon, only 1 hydrogen atom attached
capable of taking up more hydrogen
soft at room temp but solid at coldest part of fridge
found in both animals and vegetable fats
what are examples of EFAs?
linoleic acid
linolenic acid
arachidonic acid
Omega 3
Omega 6
what are the sources of omega 3?
fish, vegetables, soy, flaxseeds, and walnuts
What are free radicals?
Toxic compounds created in the body that may contribute to certain chronic diseases
What do free radicals do?
oxidised the lipoprotein + fat deposited in the artery
What are “ACE” vitamins?
the vitamins that protect against the free radicals
what does excess fats cause?
obesity, coronary heart, high blood pressure, diabetes and a stroke
how do you reduce fat content?
lean cuts of meats, check fat content, trimming fat from meat
What are fats?
large molecules composed of glycerol and fatty acids, contain CHO
hat are the two types of fats?
saturated and unsaturated
what is the structure of a saturated fat?
Has only single covalent bonds between carbon atoms. They are fatty acid chains with no double bonds.
what state are saturated fats at room temperature?
solid
Where are saturated fats found?
animal products
What is cholesterol?
A waxy, fat like substance
what happens when there are high levels of cholesterol?
it is deposited in the walls of the artery, narrowing them and making them less efficient
What are the two types of unsaturated fats?
monounsaturated and polyunsaturated
What are unsaturated fats?
fats that are liquid at room temperature
do monounsaturated fatty acids reduce lower blood cholesterol?
yes
What are polyunsaturated fats?
When two or more double bonds are present, taking up more hydrogen atoms
what state are polyunsaturated fats at room temperature?
soft or oily
What are trans fatty acids?
fatty acids that are produced when polyunsaturated oils are hydrogenated to make them more solid
What is hydrogenation?
The process of converting unsaturated fats to saturated fats by adding hydrogen
do TF acids raise your blood cholesterol?
yes
what are the risks of trans-fatty acids?
increases the risk of breast cancer
What are the essential fatty acids?
fatty acids that must be supplied by the diet to maintain health
What is satiety?
feeling of fullness
give examples of some essential fatty acids?
oleic acid, linoleic acid, linolenic acid, arachidonic acid
how much of our energy should come from fats?
33%
give some animal sources of fat
lard, suet, dairy products, tuna, salmon
give some vegetable sources of fat
avocado, olives, peanuts, walnuts
