Although saturated fats are often considered less healthy than their unsaturated counterparts, medium chain fatty acids (MCFAs) are a group of saturated fats that are critical for optimal health. Because of their shorter length (compared to long chain fatty acids) these fats are more rapidly broken down in the body and are, therefore, responsible for providing the body with rapidly available energy.
MCFAs are a significant part of mother's milk, providing lauric acid which is a critical component of brain tissue. MCFAs are also found in cell membranes and heart cells. Because of the readily available energy provided by MCFAs, many people experience improved endurance with physical activity, and an improved sense of satiation with consumption of these fats. For this reason, many athletes and individuals trying to lose weight will incorporate additional MCFAs into their diets. As an added bonus, diets high in MCFA's appear to preferentially promote fat burning.
Additionally, MCFAs are valuable for supporting rapid cellular regeneration. Mother's breast milk contains high levels of MCFAs as do IV nutrient therapies given to critically ill patients to promote healthy tissue growth, repair of damaged tissues and even to support immune function.
While MCFAs occur naturally at lower levels in milk fat (butter, milk, yogurt, and cheese), the highest quantities are found in coconut and palm-kernel oils. It is important to note that intake of saturated fats can often contribute to elevated LDL cholesterol levels. Saturated fats from meat and dairy tend to be associated with higher LDL levels while plant-based sources of MCFAs, such as coconut oil, do not appear to raise LDL cholesterol.