Contents:
- Medical Video: Best Short Chained Fatty Acid Food Sources
- Get to know short chain fatty acids
- Benefits of short chain fatty acids for the intestine and body
- 1. Improve the function of cells in the large intestine
- 2. Strengthens the immune system
- 3. Protect the intestines from irritation
- 4. Prevent colon cancer
- 5. Prevent diabetes
- 6. Reducing the risk of heart disease
- What are the sources of healthy short chain fatty acids?
Medical Video: Best Short Chained Fatty Acid Food Sources
High-fiber foods are believed to be able to prevent fairly common health complaints such as being overweight, high blood pressure (hypertension) and high blood sugar. Fiber can also protect you from various types of digestive problems. Apparently, this is because in the body the fiber will be converted into short chain fatty acids that are good for overall intestinal and body health. What are short chain fatty acids? See the full explanation below, yes.
Get to know short chain fatty acids
Short chain fatty acids are fatty acids consisting of two to five carbon chains. This fat is produced from undigested carbohydrates in the small intestine, generally in the form of acetate, propionate and butyrate. These carbohydrates will experience fermentation in the large intestine by bacteria. One of the ferments is short chain fatty acids.
Benefits of short chain fatty acids for the intestine and body
Because the fiber fermentation process occurs in the intestine, the body parts that get the biggest benefit are the intestine. However, your body in general can also feel the efficacy of these fatty acids. What are the benefits? Here's the full explanation.
1. Improve the function of cells in the large intestine
This fat is used as the main nutrient for cells of the large intestine. As a "fuel" for large intestine cells, this fat helps increase blood flow, muscle activity, and absorption of water in the large intestine.
2. Strengthens the immune system
The large intestine is home to good bacteria that play a role in maintaining the immune system. This fat will be the main source of food for good bacteria in the intestine so that it can multiply.
With lots of good bacteria, your immune system will work better at warding off various types of diseases.
3. Protect the intestines from irritation
The intestine may be susceptible to irritation, for example in inflammatory bowel (IBD) and irritable bowel syndrome (IBS). Well, irritation or inflammation problems in the intestine can be prevented if there are enough carbohydrates of acetate and butyrate which will later be produced into short chain fatty acids.
4. Prevent colon cancer
Research shows that foods high in fiber and short chain fatty acids can prevent them colon cancer, polyp formation, and prevent tumors from growing more malignant.
5. Prevent diabetes
In the body, this fat can increase tolerance to sugar, helping to increase levels insulin hormone and reduce fasting blood sugar levels thereby reducing the risk of getting the disease diabetes.
6. Reducing the risk of heart disease
Because this type of fat can help control cholesterol levels in the blood, you will also be increasingly protected from heart disease caused by high cholesterol levels.
What are the sources of healthy short chain fatty acids?
The best way to add or fulfill short-chain fatty acid intake is to diligently eat foods that are high in fiber. You can see an example below.
- Starch (starch) from brown rice, beans, sweet potatoes, potatoes, and green bananas.
- Fruits containing pectin such as pears, apples, guava, and oranges.
- Rich food prebiotics like onions, garlic, and asparagus.
- Butyrate from dairy products and derivatives such as cow's milk, cheese and butter.
