What are fatty acids and why do you need them?

As more informed consumers, we have taken a long way from antipastal rhetoric, which has permeated nutrition space for several years. Now we know that fat is part of an important part Balanced diet and fatty acids such as omega-3 are beneficial to our health.

But what exactly are fatty acids and are the same as fat? Why are they good for us? Here’s what you need to know.

What are fatty acids?

Fatty acids are carboxylic acids, which consist of carbon and hydrogen atoms and serve as building blocks of fat. They contribute Support for cell membrane, long -term fuel storage and hormonal and metabolic signaling.

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

Saturated fat It comes from animal products such as meat, eggs and cream, along with certain vegetable oils. Because saturated fats are believed to negatively affect heart health, American Heart Association recommends limiting intake of saturated fat to approximately five percent of total daily calories.

Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (buffa), On the other hand, they are often referred to as’healthy fat“And it is believed to have beneficial effects on our overall health.

They are More than 20 types Fatty acids found in food, but especially three acquire most hype for their health benefits: Omega-3, Omega-6 and Omega-9 fatty acids.

Types of fatty acids and their advantages

There are three main types Unsaturated fatty acids: Omega-3, omega-6 and omega-9 fatty acids. The number in the name of each refers to where the double binding on the fatty acid chain is, explains Linn. (Don’t worry, we won’t turn it into chemistry lesson.)

Omega-9 fatty acids are a type of muffa. Omega-3 and omega-6 fatty acids are types of buffa and both are considered part of a healthy diet.

Omega-3 and Omega-6 are considered “basic” Because our bodies cannot create them, which means we have to get them from food sources. Omega-9 are non-essential because our bodies can make them themselves.

Here’s what you need to know about any type of fatty acid.

Omega-3 fatty acids

Omega-3 fatty acids are polyunsaturated and come mainly from Plants and fish. Omega-3 types include eicosapentaenoic acid (EPA), docosahexaenic acid (DHA) and alpha-linolenic acid (ala). Along with the lower risk of certain emotional and cognitive conditions, omega-3 fatty acids are associated with better Health of Heart and Eyes.

Omega-6 fatty acids

Omega-6 fatty acids are also polyunsaturated. While Omega-6 are common in a standard American diet, one you should pay most attention is linoleic acid that together with omega-3 has been associated with improvement heart and brain health.

Omega-9 fatty acids

Omega-9 fatty acids are not spoken as often as omega-3 and omega-6 fatty acids. Although non-essential, omega-9 fatty acids are considered to be many health benefits, so it is still good to integrate them into your diet.

How much fatty acids should you consume?

Fats are an important part of a healthy diet. Individual needs may vary but around 30 percent of your calories each day should come from fats. (The remaining 70 percent would come from proteins and carbohydrates.) Ideally, most of these 30 percent come from healthy fats – such as omegami above – in restrictions saturated fats and completely avoid trance fat.

The best sources of fatty acids

In many foods, omega-3, omega-6 and omega-9 fatty acids are present-the list below is based on which fatty acids contain the most, says Linn. All three types of fatty acids are beneficial, but keep in mind that Omega-3 and Omega-6 fatty acids cannot be made by your body, so it is particularly important to get those from eating sources.

Omega-3 resources

• Fish and other seafood (especially oily fish of cold water Like salmon, sardines, slices and mackerel)
• Linen seeds and linen oil
• Chia seeds
• Walnuts and walnut oil

Omega-6 resources

• Grapeseed Oil
• Soy oil
• Corn oil
• Walnuts and walnut oil
• Tofu
• Sunflower seeds

Omega-9 Sources

• Olive oil
• Oil
• Almond oil
• Avocado oil
• Peanut oil