Critical Nutritional Foundations: Fatty Acids
CRITICAL NUTRITIONAL FOUNDATIONS III
Fatty Acids 101
by Ani Bajaj (NTP, RHP, FBCS)
Why are Fatty Acids a critical nutritional foundation?
Fats are essential to our well-being. From feeling satiated after a meal to regulating our inflammatory process. Good quality fats are an important fuel for the body, providing they are the right types!
Historically, healthy fatty acid deficiency was not an issue like it is today, because the range of traditional foods was much broader. Before agriculture, humans ate 300-1,000 different foods. Today – we eat an average of 17-20 different foods.
Big difference!
Industrialization is another contributing factor in our dietary changes. Animals are not eating their traditional foods anymore - most are often fed GMO corn. Grain-fed beef has very low levels of healthy Omega 3 fatty acids, while grass- fed beef has significantly higher levels. Industrial vegetable oils like corn, soybean, canola etc., are rancid when they hit store shelves as they have been processed with high heat and solvents. Consuming industrial oils in place of healthy fats and oils contribute to essential fatty acid deficiency and cause inflammation.
Did you know?
- Fats compose about 15% of our body weight.
- Animal and vegetable sources of fat provide a concentrated source of energy in our diet.
- Contrary to popular belief, a high percentage of diverse, good quality fats are required for optimal health.
Fats play numerous important roles in the body, including:
•
- Providing a source of energy.
- Acting as building blocks for cell membranes and hormones. Some hormones have fats as a pre-cursor, so fatty acid deficiency can cause imbalance in the endocrine system.
- Aiding the absorption of fat-soluble vitamins: A, D, E and K.
- Allowing for the proper use of proteins.
- Serving as a protective lining for the organs of the body.
- Helping regulate energy absorption of food.
- Allergies and skin problems – fatty acids deficiency may lead to dry skin, and muscle tone is different.
- Healthy fats support brain function, cognitive clarity, and mood by helping regulate neurotransmitters and reduce inflammation.
- Increasing satiety
- Making food taste good!
How do Foods become Fatty Acids?
We eat fat-containing foods like avocados, nuts and seeds, fatty fish, and olive oil, which contain triglycerides (the main form of fat in food). Fat digestion primarily occurs in the small intestine, especially the duodenum (the first part of the small intestine). Bile, produced by the liver and stored in the gallbladder, helps emulsify (break down) fats into smaller droplets, while pancreatic lipase enzymes break triglycerides into fatty acids and monoglycerides. These are then absorbed into intestinal cells, where they are repackaged and transported through the lymphatic system into the bloodstream. From there, fatty acids are delivered to muscles for energy, fat tissue for storage, and the liver for processing. Efficient fat digestion depends on: Stomach acid, bile flow and pancreatic enzymes. If these are off, you may experience bloating after fatty meals, greasy stools and poor absorption of fat-soluble vitamins.
Nutritional Cofactors: To be considered when supporting fatty acid deficiencies.
- Digestion - must be working efficiently, so fats are appropriately emulsified.
- Liver - must be capable of the enzymatic conversions.
- Enzymes – enzymes the liver makes, require the appropriate vitamins and minerals for their own synthesis.
We classify fatty acids based on their degree of saturation. All fats and oils are some combination of saturated, monounsaturated, and polyunsaturated fatty acids.
Saturated Fats:
- Highly stable
- Do not go rancid easily
- Solid or semi-solid at room temperature
- Non-essential because the body can make these
- Found in animal fats and tropical oils like coconut oil, grass-fed butter and ghee.
- Useful for cooking at higher heat, energy and satiety.
Monounsaturated Fats:
- Relatively stable• Do not go rancid easily
- Liquid at room temperature
- Non-essential because the body can make these
- Found in olive oil and oils from almonds, pecans, cashews and avocados
- Support cholesterol balance and anti-inflammatory pathways
Polyunsaturated fats:
- Relatively stable
- Go rancid easily
- Always liquid
- Two are essential: 1) Linoleic Acid (LA - Omega-6) and 2) Alpha-linolenic
- acid (ALA – omega 3) *Essential means the body cannot manufacture them, so they must be consumed in the diet.
- Found in fatty fish, chia seeds, walnuts, flax seeds along with fish oil (the omega 3/6 oils).
- Omega-3 fats are important for brain health, mood regulation and reducing inflammation.
What to avoid/limit?
- Highly processed vegetable oils (like- canola, soybean, corn, rapeseed)
- Trans fats/hydrogenated oils
- Deep-fried foods.
These can increase inflammation over time.
In conclusion: It’s a mistake to eliminate fats from your diet. High-quality fats are essential for steady energy, brain function, and hormone production. They also help your body absorb key nutrients (vitamins A, D, E, and K) and keep blood sugar stable, supporting mood and reducing cravings.
Focus on whole, healthy fats like olive oil, avocado, nuts, seeds, and fatty fish.
Fat isn’t the enemy - it’s foundational.
*Bio-individual needs may vary.
Supplement options to consider:
Solutions for Health - Omega-3 EPA-DHA 1000
Omega-3 EPA-DHA 1000 is a super-concentrated and purified fish oil supplement containing evidence-based doses of the key omega-3 essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in triglyceride form.
Pure Encapsulations EPA-DHA Essentials
- Supports joint health, flexibility and comfort‡
- Promotes connective tissue integrity‡
- Helps maintain healthy blood flow, platelet and arterial smooth muscle cells‡
- Ultra-pure, microfiltered fish oil concentrate
- Comprehensive testing for contaminants including heavy metals, dioxans and furans, PCBs, peroxides and anisidine
Helps support the foundational needs of essential omega-3 fatty acids. This formula provides fish oil in multi-form Bioglycerides™, which uniquely combines three different forms of fish oils for improved bioavailability and distribution to tissues. It also features vitamin E for enhanced stability and a digestive enzyme (lipase) to promote absorption.
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04/24/2026
Ani Bajaj/ Solutions 4 Health LLC information or services are not designed or intended to treat any specific disease or medical condition. No comment or recommendation should be construed as being a medical diagnosis or substitute for a medical professional.