What are polyunsaturated fatty acids?

polyunsaturated fatty acids have two or more double bonds in the molecule. They are called essential fatty acids because the human body is unable to produce its own. Some forms of polyunsaturated fatty acids can be obtained from plant foods and other forms can only be obtained from animal sources. Unlike saturated fat, many studies have shown that polyunsaturated fats are good for the body, especially for the heart and brain. The first double binding can be placed either in the third, sixth or ninth position far from the methyl group, which then determines whether it is Omega-3, Omega-6 or Omega-9. Omega-3 and Omega-6 are examples of polyunsaturated fatty acids and omega-9 is an example of monounsaturated fatty acids. It is important to consume omega-3 and omega-6 in a healthy ratio of about 1 to 3 to make the body able to absorb them properly.

Alpha-linolenic acid (ala) and linoleic acid (la) are two formspolyunsaturated fatty acids that cannot be made in the body, so they must be obtained from the diet. Ala is a form of omega-3 fatty acid and is available in plant foods such as nuts and seeds, soybeans, avocados and folic green. After it is in the body, ala is made in two other forms of omega-3 known as eicosaPentaenic acid (EPA) and docosahexaenic acid (DHA). EPA and DHA can also be obtained from animal sources such as salmon, sardines, mackerel and shrimp. In some cases, the body is not able to use ala, and therefore EPA and DHA are necessary from animal sources.

is an omega-6 form that can be obtained from vegetable foods such as nuts and seeds, avocados and many vegetable oils such as soy, sunflower and corn oil. After it is in the body, it is produced in two other forms of omega-6 known as arachidonic acid (AA) and gamma linolenic (GLA). AA and GLA can also be obtained from animal sources such as eggs, poultry, meat and dairy products. These forms of polyunsaturatedAgain, the fatty acids are necessary when the body is unable to use LA to produce its own.

The health benefits of polyunsaturated fatty acids include improved heart health, improved memory and protection against cancer, arthritis and asthma. Studies show that healthy oils have the ability to reduce high cholesterol and triglycerides as well as maintain a healthy heart rhythm. Negative side effects of polyunsaturated fatty acids can also occur if Omega-6 is consumed in excessive quantities. These include heart disease, arthritis, cancer, osteoporosis and depression.