What are fatty acids and why do you need it?

As more enlightened consumers, we have come a long way since the anti -fat discourse that erupted the nutrition area for a few years. We now know that fats An important part A balanced diet and fatty acids such as omega 3s are useful for our health.

But what exactly are fatty acids, and are they the same fat? Why is it good for us? Here is what you need to know.

What are fatty acids?

The fatty acids are carboxyl acids that consist of carbon and hydrogen atoms and serve as the building blocks of fat. It contributes To support the cell membrane, long -term fuel storage, hormonal signals and metabolism.

Depending on its chemical structure, fatty acids can be saturated or unsaturated, says Brittani Lynn, RD, CDN, Malik. for. Feeding In New York City.

Saturated fat It comes from animal products such as meat, eggs and cream, along with some vegetable oils. Since the saturated fat negatively affects the health of the heart, the American Heart Association recommends the extent of eating saturated fats to about five percent of the total daily calories.

Unsaturated fatty acids (MUFA) And unsaturated fatty acids (PUFA), On the other hand, it is often referred to as “Healthy fatsIt is believed that it has beneficial effects on our general health.

there More than 20 species One of the fatty acids found in foods, but three in particular get most of the noise for its health benefits: omega -3, omega 6, and omega 9 fatty acids.

Types of fatty acids and their benefits

Image depicting various omega fatty acids What are fatty acids

There are three main types of Unsaturated fatty acids: Omega-3, omega-6 and omega-9 fatty acids. Lynn explains that the number in the name of everything is the dual bond on the fatty acid chain. (Don’t worry, we will not turn this into a chemical lesson.)

Omega 9 fatty acids are a type of MUFA. Omega 3 and omega -6 fatty acids are PUFAs, both are part of a healthy diet.

Omega 3 and omega -6 fatty acids are considered “necessary” Because our bodies cannot create them, which means that we need to get them from food sources. Omega 9s is unnecessary because our bodies can manufacture them alone.

Here is what you need to know about every type of fatty acid.

Omega -3 fatty acids

Omega -3 fatty acids are not saturated and come from the first place Plants and fish. The types of omega 3s include eicosapentaenoic acid (EPA), Docosaxaenoic acid (DHA), and alpha -Lenolinic acid (ALA). Along with the low risk of some emotional and cognitive conditions, omega -3 fatty acids are associated with the best Heart and eye health.

Omega 6 fatty acids

Omega 6 fatty acids are also unsaturated. Although the omega 6s is common in the standard American diet, the system that must pay more attention is the linoleic acid, which has been linked, along with omega -3, to improve heart and brain health.

Omega -9 fatty acids

It is not talking about omega 9 fatty acids just as the omega -3 and omega -6 acids. Although they are unnecessary, it is believed that omega 9 fatty acids have many health benefits, so it is still good to merge them into your diet.

How much fatty acids should be consumed?

Fat is an important element in a healthy diet. Individual needs may vary, but around them 30 percent of calories every day It should come from fat. (The remaining 70 percent will come from protein and carbohydrates.) Ideally, the majority of 30 percent will come from healthy fats – such as the aforementioned omegas – at the limit. Saturated fat And completely avoid Unsaturated fats.

The best sources of fatty acids

High food sources in fatty acids What are fatty acids

In many foods, both omega-3, omega-6 and omega-9 fatty acids are therefore the list is based on the fatty acids that contain more than others. All three types of fatty acids are useful, but keep in mind that omega -3 and omega -6 acids cannot produce your body, so it is especially important to obtain nutritional sources.

Omega -3 sources

Fish and other seafood (especially Cold water fatty fish Such as salmon, sardines, herring and mackerel)
Flaxseed and linen oil
Chia seeds
Walnut and nut oil