As more up -to -date consumers, we have gone a long way from rhetoric against fat that break down the diet for a few years. We now know that fat is an important part of a balanced diet and fatty acids such as omega-3s are beneficial to our health.
But what exactly are fatty acids and are 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 fat components. They continue in the support of cell membrane, the long -term fuel storage and the hormonal and metabolic signaling.
Depending on their chemical structure, fatty acids can be saturated or unsaturated, says Brittany Linn, RD, CDN, owner of B. in New York.
Saturated fat It comes from animal products such as meat, eggs and cream, along with certain vegetable oils. Because saturated fats are believed to have a negative impact on heart health, the American Heart Association recommends limiting the intake of saturated fat to about 5 % of your total daily calories.
Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), On the other hand, they are often referred to as “healthy fats“And it is believed to have beneficial effects on our general health.
There are More than 20 guys Fatty acids found in foods, but three in particular take most of the advertising campaign for their health benefits: omega-3, omega-6 and omega-9 fatty acids.
Types of fatty acids and their benefits
There are three main types of unsaturated fatty acids: omega-3, omega-6 and omega-9 fatty acids. The number in the name of each is mentioned at the point where the double bond is in the chain of fatty acids, Linn explains. (Don’t worry, we won’t turn it into a chemistry lesson.)
Omega-9 fatty acids are a type of mufa. Omega-3s and omega-6 fatty acids are PUFAS types, and they are both considered to be part of a healthy diet.
Omega-3s and omega-6 fatty acids are considered “essential” Because our bodies cannot create them, which means we have to get them from nutritional sources. Omega-9s are unnecessary because our bodies can make themselves.
Here is what you need to know about any type of fatty acid.
Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated and derive mainly from plants and fish. Omega-3s types include twentyeanoeenic acid (EPA), Docosahexaenoic Acid (DHA) and alpha-linolenic acid (ALA). Along with a lower risk of emotional and cognitive conditions, omega-3 fatty acids are associated with better Health of Heart and Eyes.
Omega-6 fatty acids
Omega-6 fatty acids are also polyunsaturated. While omega-6s is common in standardized American diet, the one you need to pay more attention is linoleic acid, which, together with the omega-3s, has been linked to improved heart and brain health.
Omega-9 fatty acids
Omega-9 fatty acids do not speak as often as omega-3s and omega-6 fatty acids. While unnecessary, omega-9 fatty acids are believed to have many health benefits, so it is still a good idea to integrate them into your diet.
How much fatty acid should you consume?
Fats are an important ingredient of a healthy diet. Individual needs may vary, but about 30 % of your calories each day should come from fats. (The remaining 70 percent will come from proteins and carbohydrates.) Ideally, the majority of this 30 % will come from healthy fats – such as the omega mentioned before – limiting saturated fats and completely avoiding trans fats.
Best sources of fatty acids
In many foods, omega-3s, omega-6s and omega-9 fatty acids are all present-so the list below is based on which fatty acid contains most, Linn says. All three types of fatty acids are beneficial, but keep in mind that omega-3s and omega-6 fatty acids cannot be produced from your body, so it is especially important to get them from nutritional sources.
Omega-3 sources
- Fish and other seafood (special fatty fat fish such as salmon, sardines, herring and mackerel)
- Linch seeds and linseed oil
- Chia seeds
- Nuts and walnut oil
Omega-6 sources
- Grape
- Soy oil
- Corn
- Nuts and walnut oil
- Constant tofu
- Sunflower seeds
Omega-9 sources
- Olive oil
- Karyu oil
- Almond oil
- Avocado oil
- Peanut oil
