WHAT ARE UNSATURATED FATS?

Unsaturated Fats are always in liquid form at room temperature, hence we call them oils. Unsaturated fats are mainly of two types:

  1. Monounsaturated Fats [MUFA]
  2. Polyunsaturated Fats [PUFA]

Sources Of Monounsaturated Fats In Our Diet

Monounsaturated-Fats

 

  1. Olive oil
  2. Avocado oil
  3. Groundnut oil
  4. Cashews
  5. Almonds
  6. Flaxseeds
  7. Pumpkin seeds

Both MUFA and PUFA are known to be safer varieties of Fats in our diet and they also have some health benefits:

  1. Reduce Blood cholesterol levels
  2. Reduce risk of getting heart problems like Heart attacks
  3. Lowers risk of getting cancers
  4. Helps in weight loss

Polyunsaturated Fats

Omega-3 AND Omega-6 are the 2 main types of Polyunsaturated Fats present in our diet. Omega 3 and Omega 6 are called essential fatty acids because they are not present in our body. They are present in the oils that we consume. The ratio of Omega-6: Omega-3 in the oils that we consume is important. The ideal ratio is 4:1. Ratio of Omega 6: Omega 3 in commonly used oils

NAME OF OIL OMEGA-6:OMEGA-3 4:1(IDEAL)
FISH OIL NO OMEGA-6 ONLY OMEGA-3
FLAXSEED OIL 1: 3.1
CANOLA OIL 1.9 :1
OLIVE OIL 9:1
SAFFLOWER OIL 14:1
CORN OIL 57:1
SUNFLOWER OIL 71:1
CLICK TO KNOW MORE ABOUT Benefits of Omega 3
CLICK TO KNOW MORE ABOUT Adverse effects of Omega 6

Sources of Omega-3 in diet The dietary sources of Omega-3 are,

  1. Fish and fish oils
  2. Flaxseeds and Flaxseed oil
  3. Walnuts
  4. Eggs
  5. Pecan seeds