There are two type of polyunsaturated fatty acids (PUFA); omega-3 fats and omega-6 fats. These fats are essential fatty acids means that the body cannot produce them. PUFA has more than one double-bonded (unsaturated) carbon in the molecule. PUFA food are liquid at room temperature and when chilled. There are many examples of food high with PUFA such as corn oil, soy oil, regular safflower, sunflower oil, cottonseed oil and flaxseed oil. Many fish also contains PUFA including salmon, mackerel, herring and trout.
 |
| Salmon, Retrieved from Heart Health in Utah |
Total calorie of PUFA is similar to other fat. Taking PUFA to reduce weight is not a good idea. However, replacing saturated fats with PUFA significantly may reduce the risk of coronary heart disease and cancer. In Greenland Eskimo, people are estimated intake 400g of seafood per day and have low prevalence of heart disease. In Sweden, most people consume fatty fish which contain high amount of PUFA and linked to lower incidence of prostate cancer. Fish oils are rich with omega-3 fats which can give a lot of benefits to health.
PUFA also helps for infants’ development. In one journal of pediatrics, high cord docosahexaenoic acids (DHA) are associated with more optimal visual, cognitive and motor development during the third trimester. PUFA also can give benefits to patients who suffer with schizophrenia. Schizophrenia may exhibit abnormal phospholipids metabolism that may cause arachidonic acids depletion. In the journal of Nutritional Biochemistry, patients with schizophrenia have shown positive effects after consuming fish which contain high PUFA and maintaining the amount of arachidonic acids.
PUFA is generally thought as a healthy fat. It is true if it is taken in the right amount. However, if it is taken in excess, it can contribute to cancer risk. This is because it can turn rancid faster than other fats. Thus, oil which contain high amount of PUFA should be stored properly. Usually, before it is opened, it is stored in a cool and dark place. After it is opened, it is stored in refrigerator. In other issue is related to imbalance intake between omega-3 fats and omega-6 fats which can cause inflammation to bodies. The inflammation can increase the risk of chronic disease such as arthritis, diabetes and heart disease. However, further study needs to be done to prove this.
PUFA also helps for infants’ development. In one journal of pediatrics, high cord docosahexaenoic acids (DHA) are associated with more optimal visual, cognitive and motor development during the third trimester. PUFA also can give benefits to patients who suffer with schizophrenia. Schizophrenia may exhibit abnormal phospholipids metabolism that may cause arachidonic acids depletion. In the journal of Nutritional Biochemistry, patients with schizophrenia have shown positive effects after consuming fish which contain high PUFA and maintaining the amount of arachidonic acids.
PUFA is generally thought as a healthy fat. It is true if it is taken in the right amount. However, if it is taken in excess, it can contribute to cancer risk. This is because it can turn rancid faster than other fats. Thus, oil which contain high amount of PUFA should be stored properly. Usually, before it is opened, it is stored in a cool and dark place. After it is opened, it is stored in refrigerator. In other issue is related to imbalance intake between omega-3 fats and omega-6 fats which can cause inflammation to bodies. The inflammation can increase the risk of chronic disease such as arthritis, diabetes and heart disease. However, further study needs to be done to prove this.
Taking high PUFA food in moderate amount can give many benefits. Avoid taking it in excess because it can cause health problems. Get more information from dietitians about the actual amount of fat and PUFA that you can take everyday in order to avoid over consumption.
References:
Polyunsaturated Fat. (2008). About.com
Polyunsaturated Fats. (2014). American Heart Association (AHA)
The European Menopause Journal
The Nutritional Biochemistry Journal
References:
Polyunsaturated Fat. (2008). About.com
Polyunsaturated Fats. (2014). American Heart Association (AHA)
The European Menopause Journal
The Nutritional Biochemistry Journal
0 comments:
Post a Comment