Sorry guys a longish post could,nt sleep and got bored so I typed this up.Damn insomnia
UNDERSTANDING FATS
Fats are made up of fatty acids and there are 2 main types -saturated and unsaturated. Fats rich in saturated tend to be solid at room temperature and unsaturated fatty acids such as vegetable oils tend to be in a liquid form.
Saturated Fats are the BAD fats these cause higher levels of Cholesterol and can induce heart disease. These fats are classed as Industrial oils which have been hardened so they solidify at room temp.These fats start as unsaturated fats and go through a hydrogenated process to make them hard and then become saturated. Partially hydrogenated fats change from being unsaturated fats into trans fatty acids. These have the same effects as saturated fats
Unsaturated fats can be separated into monounsaturated and polyunsaturated. Saturated and monounsaturated fatty acids are not really required in a diet as the body can make its own from carbs and protein. However the body cannot make certain polyunsaturated (this is also known as the EFA Essential Fatty acids) and the body requires food which is rich in them
Polyunsaturates come in two different types: the omega-6 section which are derived from Linoleic acid and is found in veg and sunflower oils and the omega-3 derived from linolenic acid and is found in oils like Soya bean and rapeseed oil and fish like mackerel and herring
Omega-6 acids are required in the make up of all cells in the body and help to produce hormone like substances called Eicosanoids which help to control functions like inflammation and blood flow. Defiency in grown adults is rare but can lead to skin probs poor growth and an impaired immune system..The avg. person requires approx. 4g a day which is equivalent to 2 teaspoons of sunflower oil for Athletes it is recommended around 10g.An upper daily limit of 25g is suggested as high intakes could be harmful because they increase the production of free radicals
Omega-3 fatty acids are needed in smaller amounts approx. 1-2g a day and for Athletes 2-4g which can be obtained from 2-3 teaspoons of rapeseed oil. These acids are required as structural components of the brain and the retina of the eye.They help reduce inflammation and the tendency of blood to clot.(Higher doses have been found to help in the treatment of heart disease.
All unsaturated fats are a main source of dietary vitamin E also fat soluble vitamins A, D, E and K are taken by the body from these fats but these vitamins are already required by the body to absorb the new “top up” vitamins from the new fat. It is recommend that athletes take in no less than 35g a day of fat
The Science behind fats (The Interesting bit!)
Fatty acids are made up of carbon, hydrogen and oxygen in varying proportions. A fat is saturated when its molecule structure has reached its volumetric capabilities holding the maximum amount of hydrogen, monounsaturates have at least 50% less whilst Polyunsaturates have up to 90% less. The hydrogenation process that changes the molecule structure and makes the acid thixatropic creates Trans fatty acids
Just in case anyone asks what a Free Radical is!!
These are known as unstable atoms or molecules and are produced by the body as part of its normal metabolism and part of its natural defence against disease. They contain at least one unpaired electron, which makes them highly reactive. As they are produced they search for other molecules with a positive charge. When they do react this is known as oxidation.(Recent research is showing that when this happens it can damage DNA and cell membranes and can open the way for cancers to develop.A study performed in 1998 indicated that a large percentage of patients who had developed cancer had a higher than average amount of free radicals within their body)
The body can over re-act and when it does it increases the production and releases more than it needs. This is can be caused by all types of things like illness even intense exercise and smoking. The body has a natural defence against free radicals and these are antioxidant enzymes in the blood, which makes the free radicals useless. Eating the right fats that contain A, D, E and supplementing Vitamin C greatly improves the antioxidation properties of the body.
So to summarise this up you need both Omega 6 and 3 oils in your diet especially in BB to maintain the soluble vitamins also supplementing vitamin C in your diet as an antioxidant.
This is only what I have learnt so ............
Billy
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