Nutritional needs - Lipids and fatty acids
To begin, a few reminders about nutritional needs
Nutrition is a science that studies the impact of food on physiology and health.
It is a much more complex discipline than it appears and involves taking into account many parameters.
Nutritional studies have established the nutritional needs of individuals. These needs and the resulting recommendations vary depending on age , sex , health status , and other factors.
Recommendations are also subject to change, but this time it stems from evolving knowledge: over time, studies refine our understanding of nutritional needs and also dismantle certain long-held beliefs. This is why recommendations issued by health authorities are subject to change. This is particularly true of the recommendations of the National Nutrition and Health Program (PNNS), which are regularly updated.
Nutritional needs are defined as:
"the average amount of nutrients needed daily to ensure the development of the body, the renewal of tissues, the maintenance of good physical and mental health, and physical activity in accordance with one's living conditions."
Nutrients are the components of food; the body uses them to maintain homeostasis. A distinction must be made between:
- essential nutrients (certain amino acids, certain fatty acids, certain vitamins, etc.) which must necessarily be provided by food because the body cannot synthesize them.
- Conditionally essential nutrients : the body can synthesize them if it has sufficient quantities of the necessary precursors. They can become essential in certain specific situations (diseases, malabsorption, deficiency, enzymatic deficiency, etc.).
- Non-essential nutrients : the body can synthesize them if needed.
Nutritional requirements for lipids and fatty acids
Lipids have this persistent reputation as the bane of diets. This is due to their high energy value: 9kcal/g .
On the one hand, energy intake is essential for the body's functioning, and for this, lipids are ideal. But above all, it's important to remember that beyond the quantitative aspect, the qualitative aspect of dietary intake must be considered: not all lipids are equal; some have an essentially energetic role, while others are essential for numerous bodily functions independent of their energy contribution.
ANSES has established a recommendation for the proportion of lipids to be consumed in the daily diet. It is recommended that lipids represent 35 to 40% of energy intake . Above 40% there is a risk of fat storage, below 35% there is a risk of essential fatty acid deficiency.
The quality of lipids and fatty acids
We consume lipids, mostly triglycerides (around 98%), phospholipids, and cholesterol esters.
There are different categories of fatty acids (see the dedicated article):
- Saturated fatty acids (totally saturated carbon chain)
- Monounsaturated fatty acids (omega 7 and 9, whose carbon chain has an unsaturation). Among these fatty acids is oleic acid, a major constituent of olive oil.
- Polyunsaturated fatty acids (omega 3 and 6, whose carbon chain has several unsaturations).
Saturated fatty acids (which have subcategories based on their size) are not essential because the body can synthesize them. This synthesis takes place in the liver and is carried out using glucose , fructose , or alcohol . Their two main roles are providing energy and contributing to the structure of cell membranes.
Monounsaturated fatty acids (omega 7 and 9), the best-known representatives of which are palmitoleic acid and oleic acid, are not considered essential.
Polyunsaturated fatty acids, or PUFAs, are the well-known Omega-6 and Omega-3 fatty acids. They are essential for many bodily functions. Within both PUFA families, there are indispensable fatty acids that the body cannot synthesize. These are linoleic acid (or LA, an Omega-6) and alpha-linolenic acid (or ALA, an Omega-3). They serve as precursors to other fatty acids that the body can produce from these two. Among these are EPA and the well-known DHA. However, it is estimated that the conversion of DHA from ALA is extremely low (1 to 5%), and DHA is therefore considered strictly essential.
Feel free to check out the other blog articles on this topic:
- The AGMI
Recommended intake of fatty acids
It is recommended to consume a variety of fatty acids. There are recommended intakes expressed as a percentage of total calorie intake:
- 12% of calories in the form of saturated fatty acids , limiting lauric acid (C12), myristic acid (C14) and palmitic acid (C16)
- 15% of calories in the form of monounsaturated fatty acids (oleic acid)
- 5% of PUFAs, including: 4/5 LA and 1/5 ALA
- 250 mg DHA (500 mg DHA + EPA)
In France we consume far too much omega 6 (especially in sunflower oil), the ideal ratio between omega 6 and omega 3 that we should aim for is 4 to 1.
What should I consume to meet my fatty acid needs?
Regarding omega-3 fatty acids:
- ALA is found in vegetable oils such as flaxseed, walnut, rapeseed or soybean oil.
- EPA and DHA are not found in vegetable oils. They are found in fish, especially oily fish like mackerel, salmon, and herring. These fish are rich in EPA and DHA due to their consumption of microalgae; therefore, algae oils (like our Omega) also contain a high quantity of EPA and DHA.
Regarding omega-6 fatty acids:
- LA is found in vegetable oils such as sunflower, evening primrose or borage oil.
It is possible to consume mixtures of vegetable oils to satisfy the fatty acid balance, especially those containing rapeseed.
Rapeseed and walnut oils are ideal for providing omega-3, but they are less stable under heat.
Linseed oil is another oil extremely rich in Omega-3. Until recently, it was not authorized for consumption and was used only for its "industrial" applications (wood treatment, paints, etc.). Food-grade linseed oils are now available. These oils (and this is also the case with walnut oil) require some precautions:
- you have to buy them in small quantities
- They must be produced by first cold pressing (valid for all oils)
- They should not be used for cooking
- They must be kept away from heat and light → in the fridge!
In summary, it's best to consume rapeseed, olive, or walnut oils . Peanut or olive oil can be used for cooking. Sunflower oil should be avoided due to its high Omega-6 content.
Finally, to complete the intake of omega 3 (DHA and EPA) you need to consume oily fish or provide them via food supplements such as our nutraceutical food supplement OMega+ rich in high quality omega 3, with an exceptional content of DHA.
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