What are monounsaturated and polyunsaturated fats?
In this article, we will see what are the “good” fats, the name attributed to them, given the benefits to the body. Earlier we saw how much fat we need a day, as well as the antagonists to these fats
Now we focus on the supposedly good and healthy fats. These refer to the two types of unsaturated fats that exist:
- Monounsaturated fat
- Polyunsaturated fat
And in the same manner as above:
- Are certain health benefits?
- What are those benefits?
- What foods have lots of these fats?
- Does it really a type of fat that can be 100% healthy?
What are monounsaturated fats?
These fats have the characteristic of being less stable than saturated fats, and more polyunsaturated and this intermediate point gives you certain benefits of face to health, not shared by the others. This property makes these fatty acids acquire different forms depending on the ambient temperature
At room temperature are in liquid state, while if refrigerated acquire solid appearance
Diets high in these fats, they will see reflected, according to research, the following benefits:
- Decreased risk of breast cancer
- Reducing cholesterol levels
- Less risk of heart attack
- Reduction of pain in patients with arthritis
- Reducing abdominal fat
Monounsaturated fat regulates the physiological functions of the organism, among these, the right to participate in child growth and development, maintaining brain health, optimal functioning of the central nervous system.
Monounsaturated fat helps improve nutrient absorption. Among these are essential elements such as fat-soluble vitamins A, D, E and K. They provide energy and help maintain good-looking hair and skin.
Sources of monounsaturated fats
Among the most common are:
- Olive oil
- Macadamia nuts
What are polyunsaturated fats?
This type contains in their chemical composition over a double bond chain carbon atoms. All fatty acids contain a chain of carbon atoms and hydrogen. Saturated are “saturated” with hydrogen atoms, where each carbon atom is bonded to one hydrogen.
Consume lots of saturated fatty acids can lead to developing certain health risks. Unsaturated fatty acids not maintain those hydrogen atoms
If Monounsaturated are considered the healthiest, then come Polyunsaturated. These fatty acids provide energy for muscles, heart and other organs. Also involved in the formation of the cell membrane. It may sound the term of essential fatty acids because as the name suggests, are substances that the body does not produce, and therefore have to add them through food.
Within Polyunsaturated fats are two essential fatty acids:
- Omega 3
- Omega 6
It is noteworthy that for this point, the key is to maintain an optimum ratio of omega6 VS omega3
This ratio should be around 2: 1 for the correct health. But the reality is not, and ranges are 10: 1 or even worse, 20: 1 and 30: 1. The reason is due to Western food habits, where many foods are incorporated with a high content of omega 6 and omega 3 little So a good way to balance this imbalance would opt for some omega 3 supplement.
Other important fatty acids for health
Seizing another article, we find the MCT or fatty acids of medium chain with many properties benefits for the body, especially from the standpoint of the sport, because of its properties, which tend to this type of fatty acid oxide as energy instead of settling.