by Barb
Earlier this year, I wrote an article on essential macro-nutrients. As a quick recap, the three essential macro-nutrients are:
• Fats (fatty acids)
• Proteins (amino acids)
• Carbohydrates (glucose, sugars, starches)
Now, let’s dive deeper into each, starting with fatty acids – a topic often misunderstood and unfairly maligned.
Why Fatty Acids Matter
Fatty acids are the building blocks of lipids – fats and oils found in all living organisms. Despite their essential role, fats have been demonized in popular culture. Among the three macro-nutrients, fats actually account for the largest portion of the body’s composition.
Typical Human Body Composition
Fun fact: In one Star Trek episode, humans were described as “bags of mostly water” – and it’s surprisingly accurate!
Of the three macro-nutrients, fats and proteins make up the bulk of both body and brain composition. Carbohydrates are present in much smaller quantities, even less than minerals and micro-nutrients.
The brain, although only 2% of your body weight, consumes 20% of your total energy. That’s why nutrition plays such a key role in mental health and cognitive performance.
Two Other Crucial Categories for Brain Health:
• Minerals and Micro-Nutrients – Includes sodium, potassium, calcium, magnesium, iron, and zinc. All are essential for proper nerve signalling.
• Neurotransmitters – Chemical messengers like dopamine, serotonin, and acetylcholine regulate mood, cognition, and overall brain function.
What is a Fatty Acid?
Fatty acids are long molecules composed of carbon (C), hydrogen (H), and oxygen (O). They typically have:
• A hydrocarbon tail (CH3–CH2–CH2–…)
• A carboxyl group (-COOH) at one end
A quick refresher in organic chemistry: atoms form bonds to stabilize their outer electron shells. For example:
• Sodium and lithium each have a lone outer electron they tend to lose—making them highly reactive.
• Hydrogen (one electron) and oxygen (eight electrons) bond together in specific patterns to form stable molecules like water (H₂O).
Now, let’s break down a simple fatty acid chain:
1. CH₃ (Methyl Group) – Starts the chain
2. CH₂ (Methylene Units) – Extend the chain
3. COOH (Carboxyl Group) – Ends the chain
Types of Fatty Acids
1. Saturated Fatty Acids:
• Contain only single bonds between carbon atoms
• Very stable and less reactive
• Solid at room temperature (animal fats, coconut oil)
• High smoke point—good for cooking at high heat
2. Unsaturated Fatty Acids:
• Contain one or more double bonds between carbon atoms (just take the previous fatty acid and any two adjacent C, remove a H from each C and replace with a double bond between the two C atoms.)
• More reactive and less stable
• Liquid at room temperature (olive oil, flaxseed oil)
• Lower smoke point – more delicate and heat-sensitive
Essential Fatty Acids
These are polyunsaturated fats the body cannot produce on its own, so they must come from your diet. The two main types are:
Omega-3 (Alpha-linolenic acid, ALA): Supports brain development, cognitive function, and mental health.
Sources:
• Fatty fish: salmon, mackerel, sardines, herring, trout
• Seeds and nuts: flaxseeds, chia seeds, walnuts
• Oils: flaxseed oil, fish oil, algae oil
Omega-6 (Linoleic acid, LA): Plays a role in cell function and metabolism.
Sources:
• Vegetable oils: sunflower, safflower, soybean, corn
• Nuts and seeds: almonds, cashews, sunflower seeds, sesame
• Poultry: chicken, turkey
• Whole grains: some varieties contain omega-6
Balancing Omega-3 and Omega-6
The typical North American diet is heavy in omega-6, especially from processed foods, which can promote inflammation when out of balance with omega-3. To maintain a healthier ratio:
• Prioritize fatty fish and omega-3-rich plants
• Choose oils like olive oil instead of processed seed oils
• Limit processed foods high in refined seed oils
Barb’s Two Cents (IMHO)
Growing up, fried foods were cooked in beef tallow or lard – both stable saturated fats. Then came the shift to cheaper seed oils, hailed as healthier. But based on what we now understand about chemistry, saturated fats handle high heat better because they’re already “happy” (chemically stable). Ironically, our collective health has worsened since the switch.
And what if you want your fats to be solid, like in a pie crust? Enter hydrogenation – a process that turns unsaturated fats into saturated ones by removing double bonds. Sounds good in theory, but the resulting trans fats aren’t quite what nature intended. Think Crisco and margarine: even ants prefer real butter!
Some oils, like corn or canola, are marketed as rich in omega-6 – but they often lack omega-3 entirely. And honestly – if you squeeze a corn kernel, does your hand get oily?
There’s a growing movement to move away from seed oils. Personally, I’m wary of anything that’s been chemically extracted, refined, deodorized, and sanitized beyond recognition. That doesn’t exactly scream “healthy food.”
Final Thoughts
Understand your fats. Don’t fear them. Respect their chemistry, source, and balance in your diet. Stay healthy and enjoy the sunshine!
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