What are saturated and unsaturated fatty acids?

Saturated fatty acids are fatty acids that have no double bonds between carbon atoms in their hydrocarbon chain. This means that each carbon atom in the chain is bonded to the maximum number of hydrogen atoms possible. Saturated fatty acids are typically solid at room temperature and are commonly found in animal products such as meat and dairy.

Unsaturated fatty acids, on the other hand, have one or more double bonds between carbon atoms in their hydrocarbon chain. This results in fewer hydrogen atoms bonded to the carbon atoms. Unsaturated fatty acids can be further classified as monounsaturated (one double bond) or polyunsaturated (two or more double bonds). Unsaturated fatty acids are typically liquid at room temperature and are commonly found in plant-based oils such as olive oil, avocado oil, and sunflower oil.

Saturated Fatty Acids:

- Contain no double bonds between carbon atoms
- Are typically solid at room temperature
- Usually found in animal products (e.g., meat, dairy, eggs)
- Considered "unhealthy" in excess, as they can raise LDL ("bad") cholesterol levels

Unsaturated Fatty Acids:

- Contain one or more double bonds between carbon atoms
- Can be liquid or solid at room temperature
- Found in both plant and animal sources

Types of Unsaturated Fatty Acids:

Monounsaturated Fatty Acids (MUFA):

- Contain one double bond per molecule
- Usually liquid at room temperature
- Examples: olive oil, avocados, nuts

Polyunsaturated Fatty Acids (PUFA):

- Contain two or more double bonds per molecule
- Usually liquid at room temperature
- Examples: sunflower oil, fish oil, flaxseed oil

Importance of Unsaturated Fatty Acids:

- Lower LDL ("bad") cholesterol levels and raise HDL ("good") cholesterol levels
- Reduce inflammation
- Support heart, brain, and immune function
- Essential for cell membrane structure and function