Fatty Membranes
Let's talk about our fatty membranes. (Gross... our what?)
This is a very non-specific image of cells. The yellow-orange core is your nucleus (DNA), and the outer layer is the cell membrane (lipid bilayer) that holds it all together.
Commonly known, our bodies are made up of cells. Cells are little bags of molecules and organelles (e.g. mitochondria, nuclei, etc…) When our cells are happy and functioning, we are happy and functioning.
So what are cells made up of?
Fats (lipids)
Proteins
Carbohydrates
Water
Electrolytes
Other molecules and micronutrients
Beautiful coincidence that we can find all these things in the foods we eat?
Let’s zoom in on fats
because they are quite important (and no, eating fat doesn’t MAKE you fat).
Fats, also called lipids, make up the cell membrane (the surrounding layer) of EACH of the cells in our body. The cell membrane is also called the phospholipid bilayer. Without a cell membrane there would be nothing to contain the contents of each cell. To visualize the impact they have, try imagining opening your next carton of eggs – but there are no shells. Just a messy, mixed blob of eggs. Eggs without shells are like cells without membranes.
Our cell membranes not only keep it all together, but they also:
Maintain electrolyte balance/gradients
Respond to hormones and other signals
Modulate inflammation
And more…
Our cell membranes are pretty important, and they’re made of fat. The fat we eat. So, the fat we eat is pretty important, huh?
To perform their best, our cells need to be fluid. They can’t be too rigid and stiff, but they also can't be too fluid. Like Goldilocks… the fluidity is best when it's just right.
Eating too many saturated fats can make membranes too rigid. Eating too many polyunsaturated fats can make membranes too fluid. Most people eat too many saturated and trans fats, though, so too fluid is not very likely or common in the US.
How should you approach your fat intake?
The experts at Precision Nutrition have a recommendation that I really like. These nerds suggest (I say that endearingly) that we try to divide our daily fat intake into thirds:
1/3 Monounsaturated
1/3 Polyunsaturated
1/3 Saturated
For portions, use your thumbs (roughly 1 tablespoon). Generally, men can have 2 thumb-sized portions with each meal. Generally, women can have 1 thumb-sized portion with each meal. This obviously varies based upon goals, activity level, etc.. Find what works for you.
How do we achieve this balance without thinking too hard?
By eating a wider variety of whole and/or less-processed foods. A variety of the following foods will give you a relatively balanced fat intake.
Nuts/seeds
Avocados
Dairy (*ideally organic, grass-fed)
Eggs (*ideally organic, pasture-raised)
Fatty fish (*ideally wild-caught)
Beef, pork, lamb (*ideally organic, grass-fed)
Poultry (*ideally organic, pasture-raised)
Wild game
Olives and Extra-Virgin Olive Oil
Omega-3 (fish, krill, algae oil) supplementation
*Even more ideal than my ideal notes above - find a way to eat these foods. If you can't afford or do not have access to organic, grass-fed, pasture-raised, guru-blessed foods don't worry. Eating whole foods is better than not eating whole foods. Do what you can.
Big Fat Summary:
We are made up of cells.
Cells are individually surrounded by membranes.
Membranes are made of fats → The fats we eat make their way into our cell membranes
To optimize the health of our cell membranes we should eat a balanced intake of fat through whole, minimally processed foods. Because happy cell membranes make happy cells, and happy cells means happy you.