The Relationship Between Health, Longevity, and Fat - Flaxseed Oil Guide

Lipids is a general term for fats and lipoids. Fats are organic compounds composed of three elements: carbon, hydrogen, and oxygen. They are esters formed by one molecule of glycerol and three molecules of fatty acids; therefore, fats are also known as triglycerides. Fats are widely distributed throughout the body
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s tissues, organs, and body fluids. Lipids primarily refer to phospholipids, lipoproteins, glycolipids, cholesterol, and other lipid substances, which are mainly found in body tissues such as cell membranes and nervous tissue.

1： Fats and Lipoproteins

As is well known, the fat in the body comes mainly from animal fats and vegetable oils. Animal fats primarily consist of saturated fatty acids, unsaturated fatty acids, and cholesterol. Vegetable oils primarily consist of saturated fatty acids and unsaturated fatty acids.

When fat consumed by the human body enters the digestive system, it is broken down into tiny particles by lipases in the intestines. Since oil and water are immiscible, fat is enveloped by special proteins in the liver to form lipoproteins, allowing it to enter cells smoothly and provide energy to the body. Lipoproteins easily mix with blood, facilitating the transport of fat to specific parts of the body via the bloodstream. If too much fat is consumed, the proteins cannot keep up with the process of encapsulating it into lipoproteins. As a result, the fat remains suspended in the bloodstream, causing triglyceride levels to exceed normal limits, which leads to elevated blood lipid levels and hyperlipidemia. If not cleared in a timely manner, long-term accumulation of these substances in the body can lead to hypertension, blood clots, and cardiovascular and cerebrovascular diseases.

2： Classification of Fatty Acids

Fatty acids are divided into three major categories: saturated fatty acids, unsaturated fatty acids, and trans fatty acids. Unsaturated fatty acids are further divided into monounsaturated fatty acids (Ω-9) and polyunsaturated fatty acids (Ω-6 and Ω-3, which are found in relatively high concentrations in flaxseed oil).

① Saturated fatty acids

The basic unit of a fatty acid is a carbon (C) and hydrogen (H) chain. The carbon chain of a saturated fatty acid consists entirely of saturated bonds (C-C); this structure makes it very stable and resistant to oxidation. Saturated fatty acids have low fluidity. Animal fats, such as butter and lard, are high in saturated fatty acids and are solid at room temperature. As for vegetable oils, palm oil and coconut oil, which contain large amounts of saturated fatty acids, are soft solids at room temperature.

Saturated fatty acids are considered harmful to the human body; excessive intake raises blood cholesterol and LDL levels and strongly contributes to atherosclerosis. Therefore, their intake must be strictly controlled.

② Monounsaturated fatty acids

Monounsaturated fatty acids are long-chain fatty acids containing only one carbon-carbon double bond (C=C). Their fatty acid chains are relatively stable, making them less prone to oxidation and thus a relatively safe choice for cooking oils. Olive oil has the highest content of monounsaturated fatty acids, at over 80%. Residents of the Mediterranean region, having consumed olive oil for generations, have a significantly lower incidence of cardiovascular diseases such as heart disease. Many international nutrition experts have studied the reasons behind this and found that monounsaturated fatty acids not only increase high-density lipoprotein (HDL) levels in the body but also effectively lower low-density lipoprotein (LDL) and triglycerides, thereby reducing cholesterol and inhibiting atherosclerosis.

③ Polyunsaturated fatty acids

The molecules of polyunsaturated fatty acids consist of two or more (C=C) unsaturated bonds. Unsaturated fatty acids are essential fatty acids that the human body cannot synthesize on its own and must obtain from food. Most unsaturated fatty acids are classified as either c-3 fatty acids or Ω-6 fatty acids, depending on the position of the last double bond in the carbon chain.

Omega-3 fatty acids are polyunsaturated fatty acids in which the first double bond occurs at the third carbon atom, counting from the methyl end of the fatty acid carbon chain. They primarily include alpha-linolenic acid (ALA) (C18:3), DHA (C20:5), and EPA (C22:6). Alpha-linolenic acid is a precursor to omega-3 fatty acids and is primarily found in vegetable oils (such as flaxseed oil and perilla seed oil), with small amounts present in green leafy vegetables. Long-chain omega-3 fatty acids, such as EPA and DHA, are primarily derived from marine organisms (such as crustaceans and fish).

Omega-6 fatty acids are polyunsaturated fatty acids in which the first double bond occurs at the sixth carbon atom, counting from the methyl end of the fatty acid carbon chain. They primarily include linoleic acid (C18:2), linolenic acid (C18:3), and arachidonic acid (AA) (C20:4). Linoleic acid is a precursor to omega-6 fatty acids and is widely found in various vegetable oils.

Through extensive research, scientists have discovered that although omega-3 and omega-6 fatty acids differ only slightly in structure, their physiological functions vary significantly. An improper balance in the intake of these two types of fatty acids can lead to various diseases. Therefore, leading international experts agree that the ratio of omega-6 to omega-3 fatty acids should not exceed 4:1. By maintaining this balance, it becomes much harder for diseases to take hold. Renowned Japanese medical expert Tetsu Tan believes that if the intake ratio of omega-6 to omega-3 fatty acids can reach 1:1, the average person can fundamentally overcome sub-health in just about one year.

④ Trans Fatty Acids

Fatty acids can be classified into two types based on their spatial structure: cis and trans. If the two hydrogen atoms on the carbon atoms at either end of the double bond are both on the same side of the bond, the fatty acid is called a cis fatty acid; if the two hydrogen atoms on the carbon atoms at either end of the double bond are on opposite sides of the bond, the fatty acid is called a trans fatty acid.

Through further research involving the heating of vegetable oils, scientists discovered that some of the double bonds were hydrogenated into single bonds, turning into saturated fatty acids, while others retained their straight double bonds but with the hydrogen atoms on the carbon atoms at either end of the double bond shifting from being on the same side to being on opposite sides, thus becoming trans fatty acids. This solidified fat is not only easy to transport but also resistant to oxidation and spoilage, and it has a quite pleasant taste; therefore, it is widely used in food processing. However, subsequent extensive research has revealed that trans fatty acids are more harmful to the human body than saturated fatty acids and are one of the primary culprits behind the high incidence of cardiovascular and cerebrovascular diseases.

3： Cholesterol

Cholesterol has a different chemical structure from fatty acids; it is a yellow, waxy substance. It is widely found in animal fats but is not present in vegetable oils.

4： The Basic Functions of Fat

As is well known, fat is one of the three essential energy sources for human survival and plays an important physiological role.

①The function of providing energy

Life requires a constant supply of calories; even at rest, the human body needs a steady intake of calories. Fat is a highly efficient source of calories, providing approximately 37.62 joules (9 calories) per gram, whereas carbohydrates and proteins contain only 16.72 joules (4 calories) per gram. Therefore, approximately 30% to 40% of the body’s calories come from fat. All types of fat provide calories, but while some fats are beneficial to health, others can pose a threat to life. Therefore, the key lies in choosing the right fats.

② The ability to store heat

In addition to providing energy, fat also serves to store energy. When the body needs a large amount of energy, fat releases the stored energy for the body to use. This function of fat is particularly useful when a person is in a dire situation and cannot obtain food or replenish their energy supply.

③ The function of maintaining body temperature

Humans are homeothermic animals, and fat plays an indispensable role in maintaining a constant body temperature. Because fat is a poor conductor of heat, subcutaneous fat tissue prevents the body from losing heat during the cold winter and shields it from the effects of high external temperatures during the hot summer, thereby helping to maintain a constant body temperature.

④ The function of protecting body tissues

The presence of fat serves several purposes: First, it helps keep organs such as the heart, lungs, stomach, spleen, and kidneys in place; second, it acts as a cushion between organs, joints, and nerve tissue, effectively preventing friction among them; and third, when the body is subjected to physical impact, fat acts as a buffer, preventing internal organs from rupturing and bleeding.

⑤ Other Features

In addition, it has the following functions: it provides essential fatty acids; it promotes the absorption of fat-soluble vitamins such as vitamins A, D, E, and K in the body; and it helps increase feelings of fullness when fat remains in the gastrointestinal tract for an extended period.

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Flaxseed Oil Research Team

Alex Wang

He researches nutritional information and creates educational content to help consumers better understand healthy fats, omega-3s, and food choices.