Are you looking for information on unsaturated fatty acids? If so, then you have come to the right place. This story discusses the types and health benefits of the same.
Fatty acids are aliphatic monocarboxylic acids that are present in plants and animal fats in an esterified form. They are categorized into two types based on their chemical structure and bonding - saturated and unsaturated fatty acids. These are further divided into two types - mono-unsaturated and poly-unsaturated fats.
Types
Unsaturated fatty acids are the fatty acids that contain at least one double bond within the fatty acid chain. Depending on the saturation content, they are classified into two groups:
Mono-unsaturated Fatty Acids, containing one double bond.
Poly-unsaturated Fatty Acids, containing more than one double bond.
Both types of unsaturated fats are predominantly found in plant products. These acids are considered to be healthier than the saturated fatty acids.
In fact, some of these have the ability to lower the cholesterol and blood pressure levels, thus reducing the risks of heart diseases. Linoleic acid, oleic acid, myristoleic acid, palmitoleic acid, and arachidonic acid, are some examples.
Mono-unsaturated Fatty Acid Foods
Olive oil
Peanut oil
Sesame oil
Canola oil
Sunflower oil
Avocados
Almonds
Cashews
Peanuts
Macadamia nut
Butter
Poly-unsaturated Fatty Acid Foods
Corn oil
Soybean oil
Fish
Salmon
Flaxseed
Sesame seeds
Soybeans
sunflower seeds
Walnuts
Benefits
There are several health benefits of unsaturated fatty acids. Foods containing mono-unsaturated or poly- unsaturated fats are considered to be healthy, in comparison to those containing saturated fatty acids.
This is because the saturated fatty acid molecules on reaching the bloodstream, have a tendency to bond with each other on contact, thus resulting in the formation of arteries clogging plaque.
However, unsaturated fats are made up of larger molecules that slide past each other in the bloodstream without bonding. This results in smooth passage through the arteries without the build up of plaque.
The main benefit is its ability to lower cholesterol and triglyceride levels, thus, reducing the chances of heart diseases like strokes and heart attacks. Though it is practically impossible to eliminate all the saturated fats from the diet, it can be substituted by unsaturated fats. For example, switching to olive oil or canola oil for cooking can reduce the intake of saturated fats to a considerable extent.
Dietary fat contains fat soluble vitamins like vitamin A, D, and E, which are required for good health. Vitamin A and E are antioxidants and help boosting the immune system thus keeping us healthy. They also help in blood circulation and prevent fatty acids from building up in the arteries. Vitamin D is essential for the growth and development of bones and muscles.
Other benefits include:
Brain development and function
Provide energy for different functions of the body
Reduce inflammation associated with arthritis and other conditions
Help in reliving symptoms of asthma
Mono-unsaturated fats help in weight loss
As recommended by the FDA, the daily diet should contain less than 30% of fats.