What are fatty acids and why do you need them?

As more and more consumers understand, we have come a long way since the anti-fat rhetoric spread throughout the nutrition space for several years. We now know that fat is Important parts Measuring diet and fatty acids (such as omega-3) is good for our health.

But what exactly are fatty acids, they are the same as fats? Why do they benefit us? This is what you need to know.

What are fatty acids?

Fatty acids are carboxylic acids composed of carbon and hydrogen atoms and are used as components of fat. They made contributions For cell membrane support, long-term fuel storage, and hormone and metabolic signaling.

Brittany Linn, RD, CDN says that fatty acids can be saturated or unsaturated depending on their chemical structure. B. Linn Nutrition in New York City.

Saturated fat From animal products such as meat, eggs and cream, as well as certain vegetable oils. Because saturated fat is believed to have a negative impact on heart health, the American Heart Association recommends limiting saturated fat intake to 5% of daily calories.

Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), On the other hand, it is often called “Healthy fat”, considered to have a beneficial impact on our overall health.

have More than 20 types Fatty acids found in foods, but in particular the health benefits of three hypes: 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. Linn explains that the number of each name refers to where the double bonds on the fatty acid chain are. (Don’t worry, we won’t turn it into a chemistry class.)

Omega-9 fatty acid is a type of MUFA. Omega-3 and Omega-6 fatty acids are types of PUFAS, both of which are considered part of a healthy diet.

Omega-3 and omega-6 fatty acids are considered “Basic” Because our bodies cannot create them, this means we need to get them from dietary sources. Omega-9 is essential because our bodies can make them themselves.

Here are every type of fatty acid you need to know.

omega-3 fatty acids

Omega-3 fatty acids are polyunsaturated, mainly from Plants and fish. Types of omega-3s include dienoic acid eicocarbonate (EPA), dodecanoic acid (DHA), and alpha-enophenolic acid (ALA). With lower risk of certain emotional and cognitive conditions, omega-3 fatty acids are better Heart health.

omega-6 fatty acids

Omega-6 fatty acids are also polyunsaturated. While Omega-6 is common in a standard American diet, your most concerned linoleic acid, which is associated with improvements along with omega-3 Heart and brain healthy.

omega-9 fatty acids

Omega-9 fatty acids are not as good as Omega-3 and Omega-6 fatty acids. While they are unnecessary, omega 9 fatty acids are believed to have many health benefits, so it is still a good idea to incorporate them into your diet.

How many fatty acids should you eat?

Fat is an important part of a healthy diet. Personal needs may vary, but 30% of calories per day It should come from fat. (The remaining 70% will come from protein and carbohydrates.) Ideally, most of this 30% come from healthy fats (such as the aforementioned omega), while limiting the Saturated fat And avoid it completely Trans fat.

Best source of fatty acids

In many foods, Omega-3, Omega-6 and Omega-9 fatty acids are present – so the list below is based on the most of these fatty acids, Linn said. All three types of fatty acids are beneficial, but remember that your body cannot produce omega-3 and omega-6 fatty acids, so it is especially important to get these fatty acids from dietary sources.

Omega-3 Source

• Fish and other seafood (especially Cold water fatty fish Like salmon, sardines, herring and mackerel)
• Flaxseed and flaxseed oil
• chia seeds
• Walnut and walnut oil

Omega-6 Source

• Grape seed oil
• Soybean oil
• Corn oil
• Walnut and walnut oil
• Tofu company
• Sunflower seeds

Omega-9 Source

• olive oil
• Cashew oil
• Almond oil
• Avocado oil
• Peanut oil