As a more informed consumers, we have traveled a long way from a rhetoric against fat that has pervaded a dietary space for several years. Now we know that fat is an important part Balanced diet and fatty acids such as omega-3 are useful for our health.
But what exactly are fatty acids and are they the same as fat? Why are they good for us? Here’s what you need to know.
What are fatty acids?
Fatty acids are carboxylic acids consisting of carbon and hydrogen atoms and serve as building fat blocks. They contribute to the support of the cell membrane, long -term fuel storage and hormonal and metabolic signaling.
Depending on their chemical structure, fatty acids may be saturated or unsaturated, says Brittany Linn, RD, CDN, owner B. Linn Nutrition In New York.
Saturated fat It comes from animal products such as meat, eggs and cream, along with certain vegetable oils. Because saturated fat is believed to have a negative effect on heart health, the American Heart Association recommends restricting the intake of saturated fats on about five percent of your total daily calories.
Monounsaturated fatty acids (mufa) and polyunsaturated fatty acids (puffs), On the other hand, they are often called “Healthy fats”And is believed to have useful effects on our overall health.
There are More than 20 species Fatty acids found in foods, but three especially get most of the hype for their health benefits: omega-3, omega-6 and omega-9 fatty acids.
Types of fatty acids and their advantages
There are three main types unsaturated fatty acids: omega-3, omega-6 and omega-9 fatty acids. The number in the name of each refers to the place where the double connection is on the fatty acid chain, Linn explains. (Don’t worry, we won’t turn it into a chemistry lesson.)
Omega-9 fatty acids are a type of muf. Omega-3 and omega-6 fatty acids are puff species, and both are considered to be part of a healthy diet.
Omega-3 and omega-6 fatty acids are considered “Important” Because our bodies cannot create them, which means we have to get them out of food sources. Omega-9 are not irrefutable because our bodies can produce them on their own.
Here’s what you need to know about every kind of fatty acid.
Omega-3 fatty acids
Omega-3 fatty acids are polyunsatured and come primarily from plants and fish. Omega-3-A types include eikosapentaenoic acid (EPA), Docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). With a lower risk of certain emotional and cognitive conditions, omega-3 fatty acids are associated with better Heart and eye health.
Omega-6 fatty acids
Omega-6 fatty acids are also polyunsatured. Although omega-6 are common in a standard American diet, the one you should pay the most attention to is Linoleic acid, which, along with omega-3, is associated with improved heart and brain health.
Omega-9 fatty acids
Omega-9 fatty acids are not spoken as often as omega-3 and omega-6 fatty acids. Although irrelevant, omega-9 fatty acids are believed to have a lot of health benefits, so it is still a good idea to include them in your diet.
How much fatty acids should you consume?
Fat is an important component of a healthy diet. Individual needs may vary but around 30 percent of your calories every day It should come from fat. (The remaining 70 percent would come from protein and carbohydrates.) Ideally, most of these 30 percent originate from healthy fats – such as omega mentioned earlier – at the same time limiting saturated fat and completely avoiding Trans fat.
The best sources of fatty acids
Many foods are present omega-3, omega-6 and omega-9 fatty acids-the list below, on which fatty acid contains the most, Linn says. All three types of fatty acids are useful, but keep in mind that omega-3 and omega-6 fatty acids cannot produce your body, so it is especially important to get those from food sources.
Omega-3 sources
- Fish and other sea food (especially oily fish cold water Like salmon, sardine, herring and mackerel)
- Flax seeds and flaxseed oil
- Chia seeds
- Walnut and walnut oil
Omega-6 sources
- Grape oil
- Soy oil
- Corn oil
- Walnut and walnut oil
- Solid tofu
- Sunflower seeds
Omega-9 sources
- Olive oil
- Nut oil
- Almond oil
- Avocado oil
- Peanut oil
