Unsaturated Fats
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:
- Monounsaturated Fats [MUFA]
- Polyunsaturated Fats [PUFA]
Sources Of Monounsaturated Fats In Our Diet
- Olive oil
- Avocado oil
- Groundnut oil
- Cashews
- Almonds
- Flaxseeds
- Pumpkin seeds
Both MUFA and PUFA are known to be safer varieties of Fats in our diet and they also have some health benefits:
- Reduce Blood cholesterol levels
- Reduce risk of getting heart problems like Heart attacks
- Lowers risk of getting cancers
- 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 |
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| Omega-3 | |
|---|---|
| Blood pressure | Reduces risk of raised BP |
| Diabetes | Reduces risk of Diabetes |
| Heart Attacks | Protects from Heart Attacks |
| Blockage of Blood vessels | Reduces risk of blockage of vessels |
| Weight Gain | Less chance of obesity |
| Blood Cholesterol | Reduces bad Cholesterol |
| Asthma | Reduces chances of Asthama attack |
| Cancer | Protects from Cancers |
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| Omega-6 | |
|---|---|
| Blood pressure | Increases risk of High BP |
| Diabetes | Increases risk of Diabetes |
| Heart Attacks | Increases risk of Heart Attacks |
| Blockage of Blood vessels | Increases risk of blockage of vessels |
| Weight Gain | High chances of Obesity |
| Blood Cholesterol | Increases bad Cholesterol |
| Asthma | Increases chances of Asthama attack |
| Cancer | Increases Risk of Cancers |
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Sources of Omega-3 in diet The dietary sources of Omega-3 are,
- Fish and fish oils
- Flaxseeds and Flaxseed oil
- Walnuts
- Eggs
- Pecan seeds
This gave me awesome knowledge.
Very valuable information and good for reference as we keep forgetting and acquiring good habits is always a hard work.
With too much of information download via social media and paid media, its easy to get confused on Omega 6 & Omega 3. This information sets it right. Can see that SUnflower Oil which is widely used now a days does not fit in acceptable category.