In part 1 of our lipids series, we discussed triglycerides. In part 2 we will talk about the other types of lipids starting with phospholipids.
Assist in the cellular membrane and distributing fats throughout the blood stream. They play a major structural role in the nervous system. 
Types of Phospholipids:
Involved in the metabolism of fatty acids and cholesterol. It helps rid the liver of fat and acids in hormone production.
Sources: beef liver, salmon, chick peas and navy beans
Has the same working components as choline. It helps in the removal of fats from the liver.
Sources: fruits, beans, grains, and nuts.
It works with choline and inositol. It is the major component within the protective sheath surrounding the brain and neurons. Every living cell in the body needs it to sustain life. Elements include:
- Helps to protect the cell from oxidative damage preventing hardening.
- Helps to remove fats from the liver.
Sources: egg yolks, wheat germ, soy, and milk
What I gathered from phospholipids is that they help to remove fats from the liver.
Cholesterol is produced in the liver and is required by the body for proper health. It assists the body in the digestive process and helps in the absorption of fatty acids across the intestines. It helps facilitate the distribution of fatty acids in the blood. Cholesterol not needed stays in the bloodstream and can lead to plaque formation in the arteries.
- LDL (low density lipids) – bad from of cholesterol consumed by eating animals and shellfish. High in plaque formation.
- HDL (high density lipids) – good from of cholesterol. Helps to remove LDL
Lipids help the body absorb fat-soluble vitamins A, D, E, and K. Because they are insoluble in water they are the single most important component of the cellular membrane structure to properly grow and develop cells.
Lipids can remain in the stomach up to four hours
They digest primarily in the small intestine. Once in the small intestine, the breakdown process is initiated where bile secretions from the liver are coupled with enzymatic secretions from the pancreas. Here, the glycerol molecule is cleaved from the fatty acids so that they can pass through the intestinal wall. Once the fatty acids pass through the intestinal wall, they become coated with a proteinecious substance, then pass into the lymphatic system where they are absorbed into the bloodstream. This causes the blood cells to form clumps in the arteries, slowing normal blood flow. The clumping leads to lethargy because of decreased blood flow through the capillaries. The fatty acids are then transported to the liver where their usage is determined. They are either metabolized for energy or modified for other cellular functions. Those that are not immediately utilized for cellular functions by the body will become fat stores. They can accumulate in adipose tissue, intramuscular
How to Calculate the Percentage of Fat Calories per food:
- Multiply the number of grams of fat in a serving by 9
- Divide the result by the number of calories in a serving
- Multiply the result by 100
Endurance athletes should consume 20-25 percent of lipids, other athletes 15-20 percent. For weight loss reduce fat calories intake to 15-20 percent. Most fats should be unsaturated.
That was painless. Not as detailed as part 1 but you can say you know all there is to know about fats. We have one more energy storage to discuss, carbohydrates.
|Type of Lipid||Components|
|Triglyceride||Saturated and Unsaturated|
|Phospholipid||Choline, Insitol and Lecithin|