Palmitic acid is one of the most common saturated fatty acids.
It plays an important role in the metabolism and functioning of the human body.
It is one of the main components of triglycerides and phospholipids, which are necessary for the normal functioning of cell membranes.
Moreover, palmitic acid is a precursor to many bioactive molecules, including lipids that are essential for the normal functioning of cells.
This acid also participates in the energy exchange process, providing the body with the necessary energy.
It is found in various products of both plant and animal origin, making it accessible to most people.
The main sources of palmitic acid include:
- meat and meat products;
- dairy products;
- coconut oil;
- palm oil.
Daily Intake Recommendation
The recommended daily intake of this acid is not strictly established; however, experts advise limiting the consumption of saturated fats in general.
Typically, no more than 10% of total caloric intake should come from saturated fats, including palmitic acid.
Based on the average daily caloric intake for an adult, which is about 2000 kcal, this means that no more than 200 kcal should come from saturated fats.
Considering that 1 gram of fat contains 9 kcal, the maximum amount of saturated fats, including palmitic acid, should not exceed 22 grams per day.
Problems with Palmitic Acid Deficiency
Since this saturated fatty acid is an important component of cell membranes, its deficiency can affect cell integrity and function. This can lead to metabolic disturbances and a deterioration of metabolic processes in the body.
Moreover, a deficiency of palmitic acid can cause:
- Skin Problems: dryness, flaking, and increased skin sensitivity can be a result of the lack of this acid.
- Reduced Immune Function: deficiency may weaken the immune system, increasing susceptibility to infections.
- Brain Function Disorders: palmitic acid is involved in the formation of myelin, and its deficiency can impact cognitive functions.
It is important to note that a deficiency of palmitic acid can be especially serious for people on strict diets, such as vegan diets, where sources of saturated fats are limited.
Excess Palmitic Acid
One of the main consequences of excessive consumption of palmitic acid is an increase in LDL (bad cholesterol) levels in the blood, which can lead to an increased risk of cardiovascular diseases.
Studies show that a high content of palmitic acid in the diet is associated with the development of atherosclerosis and other heart diseases.
Furthermore, an excess of palmitic acid may contribute to the development of insulin resistance, which is a precursor to type 2 diabetes.
Increased fat mass, especially in the abdominal area, is associated with elevated levels of inflammatory markers, which can also worsen health.
Therefore, it is important to monitor the amount of saturated fats consumed, including palmitic acid.
Recommendations on a Keto Diet
On a ketogenic diet, where fats make up the main part of the diet, it is difficult to strictly limit saturated fats like palmitic acid.
However, there are several strategies that can help balance fat intake to reduce health risks while maintaining a state of ketosis.
Prefer Unsaturated Fats:
- Monounsaturated Fats: consume more sources of oleic acid, such as olive oil, avocados, and macadamia oil. These fats are heart-healthy and lower “bad” cholesterol (LDL).
- Polyunsaturated Fats (Omega-3): include more omega-3 fatty acids from fatty fish (salmon, mackerel, sardines), flaxseeds, and chia seeds. Omega-3 has anti-inflammatory properties and helps maintain heart health.
Use Coconut Oil in Moderation: Coconut oil is popular on the keto diet but contains a high percentage of saturated fats, especially lauric acid.
While it helps maintain ketosis, it is better to consume it in small amounts.
Include More Plant Oils: Avocado oil, extra virgin olive oil, and flaxseed oil are all rich in unsaturated fats and are great for cooking on a keto diet.
Avoid Trans Fats: Trans fats are harmful to health and can be found in margarines and some processed foods.
On a keto diet, trans fats should be strictly avoided.
Thus, although the amount of saturated fats, including palmitic acid, will be higher than usual recommendations on the keto diet, it is important to strive for balance.
By preferring healthy sources of fats, such as olive oil, avocados, fatty fish, and nuts, you can maintain heart health and reduce the risk of chronic diseases, even on a high-fat diet.