As a consumer who has more information, we have been a long way since the anti -nutritional investigation that has been spreading nutrition for several years. We now know that fat is Anon part Balanced diets and fatty acids such as omega -3 are advantageous for our health.

But what exactly is fatty acids and the same as fat? Why is it good for us? Here are some things to know.

What is fatty acids?

Fatty acids are carboxylic acids that are composed of carbon and hydrogen reactors and are used as a building block of fat. They contribute Cell membrane support, long -term fuel storage and hormone and metabolic signal.

Depending on the chemical structure, fatty acids can be saturated or unsaturated, the Brittany Linn, Rd, and CDN say. B. LINN Nutrition In New York City.

Saturated fat It comes with animal products such as meat, eggs and creams and specific vegetable oils. Since saturated fats are considered to have a negative impact on heart health, the American Heart Association recommends that saturated fat intake is restricted to about 5 %of the total daily calories.

Single unsaturated fatty acid (MUFA) And multiple unsaturated fatty acids (PUFA), On the other hand, “HealthyAnd it is considered to have a beneficial effect on our overall health.

There is there 20 or more types Although it was found in food, 3 especially 3 obtains over -advertising on health benefits such as omega -3, omega -6 and omega -9 fatty acids.

Types of fatty acids and advantages

There are three main types Unsaturated fatty acid: Omega -3, omega -6 and omega -9 fatty acids. LINN means the number of each name indicates the position of the fatty acid chain. (Do not worry. We will not change this to chemical class.)

Omega -9 fatty acid is a type of MUFA. Omega -3 and omega -6 fatty acids are the type of PUFA, both of which are considered part of the diet.

Omega -3 and omega -6 fatty acids are considered "essential" Because our bodies cannot make them, it means that the food must be taken from the source. Omega -9 is essential because our bodies can manufacture themselves.

Here are some things you need to know about fatty acids of each type:

Omega -3 fatty acid

Omega -3 fatty acids are mainly unsaturated. Plants and fish. The types of omega -3 include Eikosa Pentaeno Mountain (EPA), Docosahexaenic acid (DHA) and alpha -linolenic acid (ALA). If there is a low risk of certain emotional and cognitive conditions, omega -3 fatty acids are related to better. Heart and eye health.

Omega -6 fatty acid

Omega -6 fatty acids are also unsaturated. Omega -6 is common in standard American diets, but the most attention is linoleic acid connected with improved one with omega -3. mind and brain health.

Omega -9 fatty acid

Omega -9 fatty acids are not as often as omega -3 and omega -6 fatty acids. They are non -essential, but omega -9 fatty acids are considered to have many health benefits, so it is still good to include it in this diet.

How many fatty acids should I eat?

Fat is an important component of a healthy diet. Personal demands can be different, but they may be different around. 30 % of daily calories It must be out of the province. (The remaining 70 %come from protein and carbohydrates.) Identually, most of the 30 %will come from healthy fats like omega mentioned earlier while limiting the limit. Saturated fat And completely avoid Transformer.

The best source of fatty acids

In many foods, there are both omega -3, omega -6 and omega -9 fatty acids. Therefore, the list below is based on the most fatty acids, Linn says. All three types of fatty acids are beneficial, but omega -3 and omega -6 fatty acids cannot be produced in the body, so it is especially important to get the cause.

Omega -3 Source

• Fish and other seafood (especially Cold water Salmon, sardines, herring and mackerel)
• Flaxseed and flax seed oil
• Teeth
• Walnut and walnut oil

Omega -6 Source

• Grape
• Soybean oil
• Corn
• Walnut and walnut oil
• Hard tofu
• Sunflower seeds

Omega -9 Source

• olive oil
• Cash nut oil
• Almond oil
• Avocado oil
• Peanut oil