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Saturated & Monounsaturated Fats

ESSENTIAL FATTY ACIDS

Saturated Fats

Fatty Acid

Sources

Significance

Myristic Acid

Coconut Oil

Dairy products

Macadamia Oil

Palm Oil

Salmon Oil

Cod Liver Oil

Meat (Veal, Beef & Lamb)

 

·         Increases total serum cholesterol and LDL cholesterol

 

Palmitic Acid

Dairy products

Meat

Avocado

Wheat Germ Oil

Olive Oil

Pumpkin Oil

Eggs

 

·         One of the most common saturated fatty acids found in plants and animals.

·         Dietary intake of palmitic acid increases the risk of developing cardiovascular disease.

·         Elevated consumption is associated with an increase in LDL cholesterol and may increase the risk of diabetes.

Stearic Acid

Dairy Products

Cocoa butter / Chocolate

Most vegetable oils

Red meat

Chicken

Eggs

Brazil, Cashew & Macadamia Nuts

Sesame Seeds

 

·         Converted to Oleic Acid (by delta-9 desaturase)

·         Component of phospholipids

·         Has little effect on total and LDL cholesterol but may lower HDL cholesterol

 

Behenic Acid

Jojoba Oil

Wheat Germ Oil

Evening Primrose Oil

Peanut Butter & Oil

Cashew & Macadamia Nuts

 

 

Monounsaturated Fats

Fatty Acid

Sources

Significance

Palmitoleic Acid

Dairy Products

Macadamia Oil

Avocado Oil

Evening Primrose Oil

Cod Liver Oil

Meat

Chicken

Fish

Pistachio Nuts

·         Component of skin’s sebum content

·         Converts to Palmitic Acid by delta-9 desaturase

 

Vaccenic Acid

Butter

 

 

·         Converts to Pamitoleic Acid

 

Oleic Acid

Olive Oil

Almond Oil

Canola Oil

Macadamia Oil

Eggs

Pumpkin Seed Oil

Sesame seed Oil

Butter

Walnut Oil

Chocolate

 

·         Component of phospholipids

·         Converted to Stearic Acid by delta-9 desaturase