As more informed customers, we have made a long way from anti-fat rhetoric that traversed the food space for several years. Now we know that fat is an important part of a balanced diet and fatty acids like omega-3s are beneficial to our health.
But what are the fatty acids exactly, 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 fat construction blocks. They contribute to the support of the cell membrane, long -term storage of fuel and hormonal and metabolic signaling.
Depending on their 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 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 saturated fat to about five percent of your total daily calories.
Unsaturated fatty acids (mufa) and unsaturated fatty acids (PUFA), On the other hand, they are often referred to as “healthy fats” and are believed to have beneficial effects on our overall health.
There are more than 20 types of fatty acids found in foods, but three in particular receive most of 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 refers to the place where the double bond in the fatty acid chain is, Linn explains. (Don’t worry, we won’t turn this into a chemistry lesson.)
Omega-9 fatty acids are a type of mufa. Omega-3 and omega-6 fatty acids are types of PUFA, and both are considered to be part of a healthy diet.
Omega-3 and omega-6 fatty acids are considered “essential” because our bodies cannot create them, which means we have to get them from dietary sources. Omega-9s are inessential because our bodies can produce them themselves.
Here’s what you need to know about each type of fatty acid.
Omega-3 fatty acids
Omega-3 fatty acids are unsaturated and mainly come from plants and fish. Types of omega-3s include eicosapentaenoic acid (EPA), Dokosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). Along 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 unsaturated. While Omega-6s are common in the standard American diet, what you need to pay more attention is linoleic acid, which, along with Omega-3, has been associated with improving 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 non-essential, Omega-9 fatty acids are believed to have many health benefits, so it is still a good idea to include them in your diet.
How much fatty acid do you have to consume?
Fats are an important ingredient of a healthy diet. Individual needs may vary, but about 30 percent of your calories daily should come from fats. (The remaining 70 percent would come from protein and carbohydrates.) Ideally, most of that 30 percent will come from healthy fats – such as omegates mentioned earlier – while limiting saturated fats and avoiding trans fats completely.
Best sources of fatty acids
In many foods, Omega-3, Omega-6 and Omega-9 fatty acids are all present-so the list below is based on that fatty acid they contain the most, says Linn. All three types of fatty acids are useful, but keep in mind that omega-3 and omega-6 fatty acids cannot be produced by your body, so it is especially important to get them from dietary sources.
Omega-3 resources
- Fish and other seafood (especially cold water fatty fish such as salmon, sardines, herring and mackerel)
- Flax seeds and flaxseed oil
- Chia seeds
- Nuts and walnut oil
Omega-6 resources
- Grape oil
- Oil
- Corn oil
- Nuts and walnut oil
- Tofu strong
- Sunflower
Omega-9 resources
- Olive oil
- Walnut oil
- Almond oil
- Avocado
- Peanut oil
