The acid is under suspicion in the development of acne and possesses antibacterial activity. Delta-6-desaturation of palmitic acid results biosynthesis of sapienic acid. In other tissues, linoleic acid is the mark for delta 6 desaturase but linoleic acid is reduced in sebaceous cells that allows enzyme to desaturate palmitic to sapienic acid. Sebaleic acid, a two carbon extension product of sapienic acid is also found in sebum. It contains powerful antibacterial properties but the mechanisms have not been explored fully.

Food Sources

References:

https://en.wikipedia.org/wiki/Sapienic_acid

https://www.matreya.com/Products/Hexadecenoic-acid-(icisi-6)__1243.aspx

This acid is a non-essential fatty acid which means it is naturally produced by human body. It is a basic member of omega-9 class of monounsaturated fatty acids. It accounts for 92% of cis-isomer monounsaturated fats in human diet. In soap, oleic acid as its sodium salt is a major component as emulsifying agent. It is also used as emollient. In pharmaceuticals, small amounts of oleic acid are used as excipient and used as solubilizing or emulsifying agent in aerosol products. Commercially, it is used to prepare lotions and oleates and as pharmaeutical solvent.

It is a solid with low melting point and two crystalline forms are acknowledged. It is a long chain carboxylic acid and its molecule encloses one double bond between C9 and C10 with cis configuration.

History and Origin

The word Oleic acid refers that it is derived from or related to olives. It is ample in many types of nuts and is also diffused by decaying bodies of insects which is used as a pheromone and a warning sign to other insect species.

Food sources

Health benefits of Oleic acid

Here are the health benefits discovered of Oleic acid:

1. Lowers Blood pressure

Olive oil is beneficial to enhance cardiovascular health by lowering blood pressure. Study shows that hypotensive effects of olive oil are caused by high oleic acid. Research shows that intake of oleic acid regulates membrane lipid structure which controls G protein mediated signaling and regulates blood pressure. The high content of oleic acid is responsible for lowering blood pressure effects.

2. Reduce cholesterol

Nuts and oils have high content of oleic acid. It is found that diet rich in oleic acid shows equal cholesterol lowering effects by maintaining HDL cholesterol levels and lowering triglycerides. Diet rich in monounsaturated fatty acids especially olive oil are familiar for its cholesterol lowering and health protective effects.

3. Burn fat

Intake of healthy fats is a major element to lose weight and keep it off. Oleic acid helps to control excess insulin which is essential for losing weight. Moreover, adding healthy fats to diet helps to lower hunger, overeating and cravings as they are satiating and makes one feel full for longer time period.

A conducted study shows that olive oil enriched diet resulted greater weight loss in an eight week period. In olive oil group, women took plant based olive oil diet that includes 3 tablespoons of olive oil per day. Results show that 80 percent of women in olive oil enriched diet experienced weight loss of 5 percent (at least). In addition, it resulted in higher HDL cholesterol levels and lower triglycerides.

4. Diabetes prevention

Those with prediabetes symptoms or type 2 diabetes should add more oleic acid to diet. Research shows that saturated fat palmitic acid and the monounsaturated fat oleic acid has beneficial effects on insulin sensitivity and type 2 diabetes. It is due to anti-inflammatory actions and prevents activity of insulin signaling pathway. It shows that intake of oleic acid regulates insulin which is released to enhance uptake of glucose from bloodstream.

5. Brain activity

Research shows inverse relationship between intake of monounsaturated fatty acids and cognitive decline. It is shown that healthy fats are protective against age associated cognitive decline and may work as natural treatment for Alzheimer’s.

Study was conducted to evaluate fatty acid profiles in brain samples with mild cognitive impairment, Alzheimer’s disease and no cognitive impairment. It is found that postmortem brain plasma from people having Alzheimer’s disease and mild cognitive impairment have low levels of oleic acid in comparison to those with proper brain function.

6. Ulcerative colitis prevention

Those with ulcerative colitis should make oleic acid a part of diet. Study involved 25000 adult men and women living in U.K. evaluated relationship between food ingestion which contains oleic acid and ulcerative colitis development. Higher intake of omega-6 fatty acids was related with development of ulcerative colitis whereas higher intake of oleic acid was inversely related with development of ulcerative colitis.

7. Combat infections

Oleic acid and other free fatty acids enhance immune systems and combat infections. Lab and animal studies show it have antibacterial properties and protective effects. Animal study shows that intake of oleic acid has beneficial role in sepsis which is a life threatening infection which spreads through bloodstream. The effect of oleic acid supplementation was examined on mice with sepsis which found that it improved clinical symptoms, prevented liver and kidney injury, increased survival rate and decrease plasma non-esterified fatty acids that promoted during severe systemic inflammatory response.

8. Repair damaged skin

This is the main reason why olive oil is being used in skin products. It comprises of oleic acid that has antioxidant, anti-inflammatory and wound healing effects. Oils have high oleic acid and heavier consistency which seals moisture into skin. It is helpful for people with dry skin or even dry hair. It acts as emollient and used in hair products to make hair softer and smoother.

9. Counteract cancer

Oleic acid is an antioxidant which prevents oxidative stress leading to various health conditions such as cancer. It has beneficial effects in cancer processes as it plays a role in activation of different intracellular pathways which are involved in cancer cells development.

10. Promotes mood

Study was associated an oleic acid rich diet with higher resting energy expenditure, increased physical activity and lower anger levels. In 20 adolescent boys with ADHD, levels of oleic acid in blood were positively associated with brain plasticity and with openness and extraversion of boy’s personalities.

Recommended intake

(Amounts are in nanomoles per milliter)

Age less than 1 year: 250 to 3,500 nmol/mL

Age 1-17 years: 350 to 3,500 nmol/mL

Age 18 years and up: 650 to 3,500 nmol/mL

Translated into consumption per day, 1 to 2 tablespoons of these oils is enough.

Traditional uses

In ancient times, oleic acid is used as a remedies and therapies. The natural sources such as olives and nuts are regarded as a part of staple diet and used in treating skin disorders and gastrointestinal illness.

Side Effects

• Avoid using oleic acid supplements when using blood thinners and significantly increases blood pressure and cause bleeding.
• Consult the doctor in case of illness as it causes adverse reactions with medications being used currently.
• Breastfeeding and pregnant women should not use oleic acid supplements.
• Studies have shown risk of developing breast cancer in women with a rise of oleic acid in blood stream.
• Oleic Acid should not be used if one have hypersensitivity.

References:

https://en.wikipedia.org/wiki/Oleic_acid

https://pubchem.ncbi.nlm.nih.gov/compound/oleic_acid#section=Top

https://www.britannica.com/science/oleic-acid

http://phlabs.com/what-is-oleic-acid

http://www.tuscany-diet.net/lipids/list-of-fatty-acids/oleic/

http://www.naturalwellbeing.com/learning-center/Oleic_Acid/

https://www.tabletwise.com/medicine/oleic-acid

Food Sources

References:

https://en.wikipedia.org/wiki/Myristoleic_acid

https://pubchem.ncbi.nlm.nih.gov/compound/Myristoleic_acid#section=Top

http://www.tuscany-diet.net/lipids/list-of-fatty-acids/myristoleic/

This acid is formed by elongation of oleic acid and converted to docosenoic acid and nervonic acid. It is present in small amounts in plants and animals and in some marine fish, it is a major fatty acids. It is found in the membrane of red blood cells and concentration is higher in children with autism which makes it an essential biomarker. It is present in bone marrow aspirates and phospholipids.

Food Sources of Eicosenoic acid

References:

http://www.hmdb.ca/metabolites/HMDB0002231

https://www.matreya.com/Products/Eicosenoic-acid-(icisi-11)__1032.aspx

Food Sources

References:

https://www.caymanchem.com/product/10670

The diet with high eicosapentaenoic acid reduces serum lipid concentration, prevents platelet aggregation, lowers incidence of cardiovascular disorders and inhibit arachidonic acid conversion into thromboxane-2 and prostaglandin-2 families. The dietary sources of Timnodonic acid are mackerel, herring, salmon, menhaden and sardines.

Food Sources

Precautions

The deficiency of Timnodonic acid causes signs such as chronic pain, fatigue and joint discomfort. It also shows the signs such as hair loss, eczema, dry skin, mood swings and poor circulation.

 References:

https://en.wikipedia.org/wiki/Eicosapentaenoic_acid#cite_note-7

https://pubchem.ncbi.nlm.nih.gov/compound/Eicosapentaenoic_acid#section=Top

https://www.xtend-life.com/blogs/supplement-ingredients/eicosapentaenoic-acid

http://www.hmdb.ca/metabolites/HMDB0001999

Food Sources

References:

https://pubchem.ncbi.nlm.nih.gov/compound/adrenic_acid#section=Top

http://www.hmdb.ca/metabolites/HMDB0002226

It is taken by mouth for some heart conditions such as coronary artery disease, treat heart attacks and lowers the levels of blood fats known as triglycerides in people having very high levels. It is also useful for mental problems such as personality disorder, schizophrenia, depression, Alzheimer’s disease and attention deficit hyperactivity disorder. It prevents loss of vision which occurs in old people, asthma, psoriasis, diabetes and cystic fibrosis. It is also helpful for prostate cancer, lung cancer and body weight in people with cancer. It lowers symptoms of menopause and high blood pressure during high risk pregnancies.

Food Sources

Health Benefits of Eicosapentaenoic acid

1. Attention-Deficit Hyperactivity Disorder (ADHD)

Children require omega-3 fatty acids for brain to form properly. Research has shown that fish oil might lower ADHD symptoms.

2. Depression

Study shows that fish oil lowers symptoms of depression. Other study shows that it might be a type of EPA called ethyl-EPA which lowers symptoms.

3. Heart disease

Fish oil is found to be helpful for those having heart disease. It lowers the chances of developing heart disease. Omega-3 fatty acids found in fish oil help lower triglycerides and blood pressure, reduce the risk of blood clots, improve the health of arteries and reduce the amount of arterial plaque, which narrows arteries, and causes heart disease. American Heart Association recommends consuming fatty fish twice a week. Fatty fish includes herring, salmon, sardines, lake trout and albacore tuna. People with heart disease require fish oil supplements in addition to add more fish to diet.

4. Rheumatoid arthritis

Various small studies show that fish oil helps to lower symptoms and inflammation caused by rheumatoid arthritis. But it does not prevent joint damage from getting worse.

5. Menopause

A study shows that EPA lowered number of hot flashes by 1.58 per day in menopausal women. It did not lowered severity of hot flashes.

6. Menstrual pain

Fish oil lowers pain due to menstrual cramps when consumed on regular basis.

7. Raynaud Syndrome

Study have shown that fish oil in high doses can make toes and fingers less sensitive to cold when people have Raynaud syndrome. High doses are recommended only under doctor’s supervision.

8. Lupus

Small study shows that fish oil lowered joint pain and fatigue from lupus.

9. Other conditions

EPA have positive effects on kidney and lung diseases, obesity, type 2 diabetes, anorexia nervosa, Crohn’s disease, burns, osteoporosis, osteoarthritis and early stages of colorectal cancer.

Precautions

• EPA should not be used in a child, pregnant or breastfeeding woman.
• Fish oil increases the chances of bleeding, consult doctor before using EPA if one is on a blood-thinning medicine.
• Avoid intake of alcohol.
• It may cause side effects such as nausea, heartburn, diarrhea, belching, itching, skin rash, nosebleed, joint or back pain and muscle pain.

References:

https://en.wikipedia.org/wiki/Eicosapentaenoic_acid

https://pubchem.ncbi.nlm.nih.gov/compound/Eicosapentaenoic_acid#section=Top

https://www.rxlist.com/epa_eicosapentaenoic_acid/supplements.htm

https://www.medindia.net/doctors/drug_information/eicosapentaenoic_acid.htm

https://www.mountsinai.org/health-library/supplement/eicosapentaenoic-acid-epa

Food Sources

Health Benefits of is Docosahexaenoic acid (DHA)

1. Development of Brain

DHA is crucial for brain function and brain tissue growth especially at the time of infancy and development. It needs to assemble in central nervous system for eyes and brain in order to form normally.

During third trimester of pregnancy, intake of DHA determines baby’s levels with tremendous accumulation occurring in brain during first few months of life. It is found in gray matter of brain and frontal lobes are dependent on DHA during development. These brain parts are accountable for processing information, emotions and memories. It is necessary for sustained attention, problem solving, planning and social, emotional or behavioral development.

In animals, low DHA in developing brain results to low amount of new nerve cells and change nerve function. It also hinders eyesight and learning. In humans, deficiency of DHA in early life is associated with ADHD, learning disabilities, aggressive hostility and various other disorders. Studies have associated low levels of DHA in mother to increased chances of poor visual and neural development in child. Study shows that babies of mothers with intake of 200 mg per day from 24^th week of pregnancy till delivery had improvement in vision as well as problem solving.

2. Vision health

DHA is a vital membrane component in eye. It activates protein known as rhodopsin, a membrane protein in rods of eye. Rhodopsin supports brain to receive images by changing membrane permeability, thickness and fluidity and other properties inside eye. Deficiency of DHA causes vision problems in children. Generally, baby formulas are fortified with it that helps to prevent vision impairment in babies.

3. Heart health

Generally omega-3 fatty acids are associated to lowering chances of heart disease. Low levels are related with increasing chances of heart diseases and death and some studies have shown that omega-3s could reduce risk. Its intake could promote heart diseases including blood triglycerides, blood pressure, cholesterol levels and endothelial function.

4. ADHD improvement

ADHD known as Attention deficit hyperactivity disorder is characterized by difficulty concentrating that generally starts in childhood and continues to adulthood. Being main omega-3 fat in brain, DHA promotes blood flow during mental tasks. Research has shown low blood levels of DHA in children and adults with ADHD.

5. Combat inflammation

DHA possess anti-inflammatory properties. Increasing intake of DHA balances excess inflammatory omega-6 fats which are typical of Western diet rich in soybean and corn oil. Its anti-inflammatory  properties lowers the chances of chronic diseases which are common with age such as gum and heart disease and improve autoimmune conditions such as rheumatoid arthritis that causes joint pain.

6. Muscle health

Strenuous exercise triggers muscle soreness and inflammation. DHA with EPA lowers muscle soreness and limitations in range of motion after exercise due to its anti-inflammatory properties. A study conducted on 27 women taking 3000 mg of DHA regularly for a week had 23% less muscle soreness after doing bicep curls in comparison to placebo group.

7. Prevent cancer

Chronic inflammation is the major cause for cancer. High intake of omega-3 fats such as DHA is associated to lowering the chances of various cancers including pancreatic, colorectal, and prostate and breast cancer. DHA could lower the chances of cancer with its anti-inflammatory effects. Cell studies have shown that it could inhibit the chances of cell growth. Study shows that DHA could promote efficacy of anticancer drugs and combat cancer cells but further research is still required.

8. Promote circulation

DHA assist proper flow of blood and circulation and promotes endothelial function i.e. ability of blood vessels to dilate. DHA lowers diastolic blood pressure and EPA lowers systolic blood pressure. Elevated systolic blood pressure is the contributor to heart disease than diastolic pressure.

9. Reproductive health

About 50% of infertility cases are due to factors in reproductive health in men and dietary fat intake has shown to affect sperm health. Low DHA is the most cause low quality sperm and frequently found in men with infertility and subfertility problems. Adequate amounts DHA support both vitality and motility of sperm which impacts fertility.

What Dose of DHA Do You Need?

Though Reference Daily Intake for DHA but it is recommended to consume 200 to 500 mg of DHA per day. It could be obtained from fish, supplements or both. FDA has advised to limit total EPA and EPA intake to 3000 mg daily from all sources and only 2000 mg from supplements. In some studies, doses used are higher and it is claimed that 5000 mg of EPA plus DHA regularly in supplements are found to be safe.

Precautions and Possible Side Effects

• People should consult with a doctor before taking DHA supplements.
• People taking blood thinning drug or with planned surgery should avoid fish oil supplements.
• It may cause other potential side effects such as burping and fishy taste in mouth.
• Highly-purified supplements and freezing capsules could minimize these side effects.

References:

https://en.wikipedia.org/wiki/Docosahexaenoic_acid

https://www.healthline.com/nutrition/dha-benefits#section1

https://www.healthline.com/nutrition/dha-benefits

Our body needs cholesterol to function normally. It is part of every cell membrane and is present in every cell in your body, including the brain and nervous system, muscles, skin, liver, and skeleton. The body uses cholesterol to make bile acids allowing digesting fat, maintaining cell membranes, making hormones and making vitamin D. Absorption of cholesterol from food ranges from about 40% to 65%. Most people absorb between 40 and 60 percent of ingested cholesterol. Such variability, which is probably due in part to genes, may contribute to the individual differences that occur in plasma cholesterol response to dietary cholesterol.

About two-thirds of the cholesterol circulating through body is made by body cells; the remaining one-third is consumed in the diet.  Each day, our cells produce approximately 875 milligrams of cholesterol. Of the 875 milligrams of cholesterol made by the body, about 400 milligrams are used to make new bile acids to replenish those lost in the feces, and about 50 milligrams are used to make hormones. In addition to the entire cholesterol cells make, we consume about 180 to 325 milligrams of cholesterol per day from animal-derived food products, with men consuming the higher amount compared to women.

All tissues are capable of synthesizing enough cholesterol to meet their metabolic and structural needs. Consequently, there is no evidence for a biological requirement for dietary cholesterol. Much evidence indicates a positive linear trend between cholesterol intake and low density lipoprotein (LDL) cholesterol concentration, and therefore an increased risk of coronary heart disease (CHD). A Tolerable Upper Intake Level (UL) was not set for cholesterol because any incremental increase in cholesterol intake increases CHD risk. It is recommended that people should maintain their dietary intake of cholesterol as low as possible and consume a diet that is nutritionally adequate in all required nutrients.

Food Sources

Benefits of Cholesterol in Diet

1. Cholesterol is crucial for balanced hormones and to deal with regular stress. These hormones also prevent the chances heart disease and cancer.
2. Cholesterol is required to make sex hormones including androgen, estrogen, testosterone, DHEA and progesterone.
3. It is required to use Vitamin D properly which is critical for all body systems including bones, proper growth, nerves, mineral metabolism, insulin production, muscle tone, fertility and strong immunity.
4. Cholesterol is demanded by liver to make bile salts. Bile is needed for digestive process and dietary fats absorption.
5. Cholesterol acts as an antioxidant in the body and prevents free radical damage to tissues.
6. It is critically needed for proper functioning of brain.
7. Cholesterol is must for babies and children for proper development and growth of the nervous system, brain and immune function.
8. It is required for proper functioning of intestines and to maintain integrity of intestinal wall. Diet with low cholesterol results leaky gut syndrome as well as other digestive problems.
9. Cholesterol is demanded for repairing damaged cells. The levels of cholesterol rise naturally as people and are beneficial for elderly people.

Causes of High Cholesterol

• An unhealthy diet
• Diabetes or high blood pressure (hypertension)
• Family history of stroke or heart disease
• Smoking

Prevent high cholesterol

People wanting to lower cholesterol levels should make four major lifestyle decisions such as

• Heart-healthy diet
• Avoid smoking
• Exercise regularly
• Achieve and maintain a healthy weight
• Drink in moderation

Recommended cholesterol level to be

Generally, total cholesterol levels should be:

For healthy adults: 5 mmol/L or less

For those at high risk: 4 mmol/L or less

Generally, LDL levels should be:

For healthy adults: 3 mmol/L or less

For those at high risk: 2 mmol/L or less

Why is excess cholesterol in the body harmful?

Presence of too much cholesterol in the body causes buildup of plaque in artery walls. This makes heart difficult to circulate blood through arteries due to buildup of plaque and also causes blood clots that could result in heart attack and stroke.

Dietary tips to avoid cholesterol

• Consume fresh fruit, vegetables and wholegrain foods.
• Prefer low or reduced-fat milk, yoghurt and other dairy products.
• Eat lean meat.
• Limit intake of fatty meats such as sausages and salami and choose leaner sandwich meats such as or cooked lean chicken or turkey breast.
• Consume fresh or canned fish at least twice a week.
• Replace butter or dairy blends with polyunsaturated margarines.
• Include foods with high soluble fiber and healthy fats such as nuts, seeds and legumes.
• Limit intake of cheese and ice cream (upto twice a week).

References:

https://www.nhs.uk/conditions/high-cholesterol/

https://www.healthline.com/health/high-cholesterol/benefits#healthy-cholesterol-levels

https://www.thehealthyhomeeconomist.com/the-9-benefits-of-cholesterol-in-the-diet/

https://uihc.org/health-topics/health-benefits-low-cholesterol-diet

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol