Healthy Fats for Immunity, Gut Health, and Inflammation

Every cell in our body has a membrane that is made up of mostly fat.

There is 50-100 times more fat than protein on our cell’s surface! (1)

Contrary to dietary propaganda that peaked in the 1980s, fat is not only healthy but necessary. Diets devoid of fat can lead to serious health crises. We need fat to build things like hormones and even new cells as well as store vitamins. That’s not to say all fats are good though. In this article, we look to explain differences between dietary fats, sources of “good” fat, and the benefits of fat for immunity, gut health, and inflammation.

Not All Fats Are Equal: Common Types of Fats

Just like there are different types of carbohydrates and proteins, there are different types of fat. Dietary fats broadly fall into three categories: saturated, monounsaturated, and polyunsaturated. (Trans fats could be considered a fourth category). Below is a brief breakdown of each of these major classes of fat.

Saturated Fat

Saturated refers to the amount of hydrogen and carbon bonds on the fatty acid tails. Simply put, saturated fat contains the maximal amount of hydrogen, i.e. saturated with hydrogen. As a result, saturated fat is solid at room temperature. (2)

Saturated fat has traditionally been demonized by the public for its negative health impacts. More recent findings have shown it’s not that simple. Saturated fats can further be broken down by their size. For example, short-chain fatty acids are commonly made by a healthy gut microbiome and play a key role in health. Medium-chain fatty acids can also have beneficial health effects. Most of the negative effects of saturated fat appear to be due to long-chain fatty acids.

Monounsaturated Fat

The term monounsaturated comes from the fact that the fatty acids are not saturated with hydrogen bonds. In fact, they are missing just one hydrogen (hence “mono”). This one simple change can drastically affect its structure. Whereas saturated fats are solid at room temperature, monounsaturated fats are liquid.

Monounsaturated fats are metabolized quite differently from saturated fats. It’s widely accepted that diets rich in monounsaturated fats, rather than saturated fats, promote health. (2) Cultures with high monounsaturated fat consumption tend to have a lower risk of cardiovascular disease and longer life expectancies.

Polyunsaturated Fat

Similar to monounsaturated fats, polyunsaturated fats are not saturated with hydrogen. Rather than having one less hydrogen bond, they are missing two or more hydrogen bonds (i.e. “poly”). Polyunsaturated fats are also liquid at room temperature due to their structure. (2)

Also like monounsaturated fats, polyunsaturated fats are associated with better health. In addition to this, polyunsaturated fats also make up the majority of our cell membranes. For this reason, polyunsaturated fats are considered “essential fats.” (2) Without them, life would not continue.

Sources of Healthy Fats

The following are sources of healthy saturated, monounsaturated, & polyunsaturated fats.

Saturated Fat Sources (3)

• Avocado

• Coconut oil

• Whole eggs (as tolerated)

• Grass-fed beef

Monounsaturated Fat Sources (4)

• Nuts

• Avocado

• Olive Oil

Polyunsaturated Fat Sources (5)

• Walnuts

• Flax seeds/flax seed oil

• Salmon/fish oil

The Unique Qualities of Omega-3 Fatty Acids

Omega-3 fatty acids are probably the most widely studied fat in the world. Everyone and their grandmother know about the benefits of omega-3 fatty acids. But, the benefits of omega-3 fatty acids go far beyond cardiovascular health. (7)

But, what are omega-3 fatty acids?

Omega-3 fatty acids are a group of fats that share similarities in their structure.  There are several forms of omega-3 fatty acids but most people are aware of two, maybe three, specific types of omega-3s. While each form is similar, studies have shown they have unique health benefits. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have received the most fanfare over the last few decades. Thanks to burgeoning research, we are beginning to understand the benefits of the “forgotten omega-3”, docosapentaenoic acid (DPA).

Omega 3s: EPA

EPA is involved in several different aspects of normal cell function. Most of EPA’s benefits are related to the cell cycle. (7) EPA has been shown to improve gut microbiome health. Some studies show that EPA not only helps to reduce mucosal inflammation but can positively alter the bacteria in our gut. Additionally, EPA helps with the regeneration and production of cells unique to the gut. (8) This means EPA can create a healthy microbiome by reducing inflammation and improving cell function.

Omega 3s: DHA

DHA plays a very specific role in immune health. (7) DHA is more effective at assisting our immune system in the face of challenges. For example, when cells were exposed to extremely toxic lipopolysaccharides (LPS), DHA was more helpful EPA. Researchers concluded that when DHA incorporates into immune cells, like macrophages, it makes them more robust and effective at handling pathogens. (9)

DHA is also highly concentrated in the cell membrane of neurons and brain cells. (9) This is why expectant mothers should always make sure to get enough DHA. Of all the fatty acids, DHA is your best bet to improve brain health.

Omega 3s: DPA

As I mentioned before, DPA is the forgotten omega-3 fatty acid. Until recently, I didn’t realize it existed even though it makes up 1/3rd of the fatty acids in fish oil. (10) Scientists used to believe that EPA and DHA were the only active forms of omega-3 fatty acids. It turns out DPA plays an intermediary role. (11) 

DPA is incorporated into cell membranes much faster than EPA & DHA. As a result, DPA is more effective at reducing inflammation in the gut. Additionally, DHA is also turned into compounds called resolvins.

Bonus Mention: Resolvins

While not technically omega-3 fatty acids, resolvins are derived from EPA, DHA, and DPA. They are powerful anti-inflammatory compounds. Not to mention they have profound antibiotic and antiviral effects. All omega-3 fatty acids (EPA, DHA, DPA) can all be transformed into resolvins but DPA takes the least amount of time to be transformed. (12)

Resolvins work by inhibiting inflammatory signals and regulating the immune response. As a result, resolvins prevent the pain associated with inflammation and an overactive immune system. Unfortunately, our bodies are very slow at producing resolvins and they are only able to make a small amount of them at a time. (13)

Omega Concentrate

Getting enough omega-3 fatty acids through your diet can be difficult. Most of us don’t eat much seafood, and finding clean affordable seafood can be challenging.

If you’re dealing with chronic inflammation, you probably need more than the average person. Sometimes supplementing with a high-quality product is the best way to go.

Active ingredients: Omega 3 fatty acids (from fish oil): EPA, 800mg and DHA, 800mg
Other ingredients: bovine gelatin, purified water, glycerine, annatto (color), natural lemon flavor, DeltaGold tocotrienols, lipase.

Ingredient Highlights:

• Sustainably sourced from Marine Stewardship Council (MSC)‑certified wild Alaskan fish oils

• Contains 1% of vitamin E isomers (as DeltaGold® delta‑ and gamma‑tocotrienols) for enhanced stability and to protect fish oils from oxidation

• Added lipase for improved digestibility and absorption

• Molecularly distilled and filtered to ensure purity and to maximize the removal of metals, pesticides, PCBs, and other contaminants

• Fish oils in their natural triglyceride (TG) form, which is the same way they occur naturally in fish.

  (Most mass‑marketed fish oil supplements come in the synthetic ethyl ester (EE) form that is more convenient to produce, but is not as readily recognized, digested, and assimilated by the body, and is more prone to oxidation and production of free radicals.)

• Balanced EPA: DHA ratio

EPA competes with DHA during absorption and incorporation into cell membranes. Thus, a balanced 1:1 ratio of EPA and DHA provides them with an equal opportunity to optimize the corresponding body contents.

Research

“Both EPA and DHA have been shown to decrease the production of the inflammatory cytokines, tumor necrosis factor‑alpha (TNF‑α), interleukin (IL)‑1‑beta, IL‑2, and IL‑6 that are related to depression.”

Liao Y, Xie B, Zhang H, et al. Efficacy of omega‑3 PUFAs in depression: a meta‑analysis. Transl Psychiatry. 2019;9(1):190. doi:10.1038/s41398‑019‑0515‑5

“According to a review, high levels of fish consumption and n‑3 supplementation demonstrated protective effects against Alzheimer’s disease, decreased the incidence of Parkinson’s disease and depressive symptoms associated with this disease…”

Avallone R, Vitale G, Bertolotti M. Omega‑3 fatty acids and neurodegenerative diseases: new evidence in clinical trials. Int J Mol Sci. 2019;9;20(17):4256. doi:10.3390/ijms20174256 b978‑0‑12‑815238‑6.00017‑1

“Compared with the control group who received corn oil, test subjects with rheumatoid arthritis who supplemented 130 mg/kg of body weight per day of n‑3 fatty acids for 30 weeks had significant reductions in pain, morning stiffness, and tender joints.”

. Khanna S, Jaiswal KS, Gupta B. Managing rheumatoid arthritis with dietary interventions. Front Nutr. 2017;4:52. doi:10.3389/fnut.2017.00052

Mega Marine

In two capsules, Mega Marine by Microbiome Labs has as much as 10x the omega-3 fatty acids found on store shelves. At these concentrations, it means you are able to take fewer capsules and get more benefits.

This is not like any of the other fish oil supplements you have seen. MegaMarine is the only one on the market that I’ve seen with high concentrations of EPA, DHA, and DPA. As an added bonus MegaMarine contains pro-resolving mediators (PRMs) that are readily converted into resolvins faster than EPA, DHA, and DPA. It is a remarkable product that works on several aspects of health.

While MegaMarine can greatly improve your gut microbiome, you get an added gut benefit by incorporating our spore probiotic, MegaSporeBiotic, and its super assistant, MegaPre, a prebiotic fiber that feeds friendly bacteria.

Another product that can further heal the gut is Mega IgG 2000, a powerful immunoglobulin supplement for gut immunity and leaky gut.

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Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.

Check out her easy 5-Day DIY Detox Guide here!

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