A fatty acid with no double bonds, solid at room temperature, commonly found in animal products.
A saturated fatty acid is a fatty acid in which the carbon chain contains only single bonds between carbon atoms, with hydrogen atoms filling all remaining bonds.
In saturated fatty acids, every carbon atom in the chain is fully bonded to hydrogen atoms ('saturated' with hydrogen), which makes them chemically stable and resistant to oxidation. This stability is why saturated fats are solid at room temperature and resist rancidity. Common saturated fatty acids include palmitic acid (16 carbons) and stearic acid (18 carbons). While your body needs some saturated fat for hormone production and cell structure, excessive intake—particularly of short and medium-chain saturated fats—is associated with elevated LDL cholesterol and cardiovascular risk. The health impact varies by chain length and dietary context.
Saturated fatty acids provide energy, support hormone synthesis, and contribute to cell membrane structure.
Limit saturated fat to less than 10% of daily calories (about 20-25g for a 2000-calorie diet). Replace some saturated fats with unsaturated alternatives when possible. Choose lean protein sources and low-fat dairy when appropriate.
Saturated fats are stable and necessary in moderation, but excessive intake is linked to cardiovascular disease risk.
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