What are PUFA’s? No, they are not big jackets for the winter! This week I explain what PUFA’s are and why you need them in your diet.
Polyunsaturated Fats
It’s quite a mouthful to say all of that, so we tend to shorten it to PUFA. They are a fat molecule that has more than one double bond. It is dietary fat that comes from both animal and plant foods. They are usually liquid at room temperature, for example, oils such as olive oil.
A single bonded fat molecule is called a monounsaturated fat – sometimes shortened to MUFA.
Are they good or bad?
The two main types of unsaturated fat are omega-3 and omega-6. Both of these are essential fatty acids, meaning we need to eat them as part of a healthy diet. Western diets tend to have high levels of omega 6, which if consumed in high levels can cause inflammation. The balance between omega 3 and omega 6 is key. For that reason, the focus should be on eating more foods containing omega 3, such as:
- Salmon
- Herrings
- Sardines
- Walnuts
- Flaxseeds
In studies of omega 3, they have been shown to slow mental decline and lower levels of Alzheimer’s and dementia. Other studies have shown benefits in reducing the risk of heart disease. The anti-inflammatory role of omega 3 has been widely studied.
What else do we need to know?
Most foods contain a mixture of fats. An unsaturated fat has one or more double bonds, a saturated fat has no double bonds in it’s chemical structure. There are also trans fats, which have had their molecular structure altered.
Saturated fats can be found in many meat and dairy foods, and should be consumed in limited amounts.
Heating PUFA’s at high temperatures when cooking, causes the fat to break down and can cause harmful substances that have been associated with cancer and neurodegenerative diseases in animal studies. Make sure you cook at low temperatures and store in a dark, cool cupboard to preserve the quality of the oil.
All fats are high in calories and so should be consumed in moderation. However, the health benefits cannot be denied, so add good quality fats to your diet daily.
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Have you learned something new today? Let me know!