As a better informed consumer, we have traveled a long way since the anti-fat rhetoric, which penetrated the nutrition room for a few years. We now know that fat is a Important part A balanced diet and fatty acids such as omega-3 are advantageous for our health.
But what exactly are fatty acids and are they the same as fat? Why are you good for us? You need to know the following.
What are fatty acids?
Fatty acids are carboxing acids that consist of carbon and hydrogen atoms and serve as building blocks of fat. You contribute to this for cell membrane support, long -term fuel storage as well as hormonal and metabolic signal transmission.
Depending on its chemical structure, fatty acids can be saturated or unsaturated, says Brittany Linn, RD, CDN, owner of B. Linn nutrition in New York City.
Saturated fat comes from animal products such as meat, eggs and cream as well as certain oils on a vegetable basis. Since it is assumed that saturated fats have a negative impact on heart health, the American Heart Association recommends that the saturated fatty acids be taken over to around five percent of its total daily calories.
Monus unsaturated fatty acids (mufa) and polyunsaturated fatty acids (Pufa), On the other hand, are often “referred to”Healthy fat”And it is assumed that you have advantageous effects on our general health.
There are More than 20 types From fatty acids in food, but three 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 of Unsaturated fatty acids: Omega-3-, omega-6 and omega-9 fatty acids. The number in the name of everyone refers to where the double bond is on the fatty acid chain, Linn explains. (Don’t worry, we won’t turn this into a chemical lesson.)
Omega-9 fatty acids are a kind of mufa. Omega-3 and omega-6 fatty acids are pufas species, and both are part of a healthy diet.
Omega-3 and Omega-6 fatty acids are taken into account “essential” Because our body cannot do it, which means that we have to get them out of nutritional sources. Omega-9 are not important because our body can make it itself.
You need to know the following about any kind of fatty acid.
Omega-3 fatty acids
Omega-3 fatty acids are polarized and mainly come from Plants and fish. The types of omega-3 are eicosapentaenic acid (EPA), Docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). Together with a lower risk of certain emotional and cognitive diseases, omega-3 are Heart and eye health.
Omega-6 fatty acids
Omega-6 fatty acids are also polarized. While Omega-6 are common in the standard American diet, you should note the linoleic acid the most, which is associated with an improved connection together with Omega-3S 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. While they are not essential, it is assumed that omega-9 fatty acids have many health benefits. Therefore, it is still a good idea to include you in your diet.
How much fatty acid should you consume?
Fats are an important part of a healthy diet. Individual needs can vary, but to 30 percent of their calories a day Should come from fats. (The remaining 70 percent would come from protein and carbohydrates.) Ideally, the majority of these 30 percent will come from healthy fats – such as the omegas mentioned above – and during the limitation saturated fat and completely avoid Trans fat.
Best sources for fatty acids
In many foods, all omega-3-, omega-6 and omega-9 fatty acids are available. The following list is based on which fatty acid they contain the most, says Linn. All three types of fatty acids are advantageous, but remember that omega-3 and omega-6 fatty acids cannot be made by your body. It is therefore particularly important to get them from nutritional sources.
Omega-3 sources
- Fish and other seafood (especially Cold water fat fish Like salmon, sardines, herring and mackerel)
- Flax seeds and flaxseed oil
- Chia -seeds
- Walnuts and walnut oil
Omega-6 sources
- Grape seed oil
- Soybean oil
- Corn oil
- Walnuts and walnut oil
- Tofu company
- Sunflower seeds
Omega 9 sources
- olive oil
- Cashewnut oil
- almond oil
- Avocado oil
- Peanut oil
