- Polyunsaturated fats are fats that contain a high proportion of PUFAs, but they may also have small amounts of other types of fatty acids.
- Polyunsaturated fatty acids (PUFAs) are individual fatty acid molecules that have two or more double bonds in their carbon chain.
How are Made?
Polyunsaturated fats are naturally found in both plant and animal sources. They are typically extracted through mechanical pressing or chemical processes from seeds, nuts, or fish. Common sources include:
- Plant oils (e.g., sunflower oil, soybean oil).
- Fatty fish (e.g., salmon, mackerel).
- Nuts and seeds (e.g., walnuts, flaxseeds).
Uses
Food Production
- Cooking Oils: Commonly used in cooking oils like sunflower oil, soybean oil, and canola oil for frying, baking, and salad dressings.
- Processed Foods: Found in margarine, mayonnaise, and snack foods to enhance texture and stability.
- Fortified Foods: Added to products like dairy alternatives or fortified spreads for their omega-3 and omega-6 content.
Pharmaceuticals
- Used in omega-3 supplements for their cardiovascular and anti-inflammatory benefits.
- Found in medicinal formulations to support brain health and overall wellness.
Cosmetics
- Used in skincare products for their moisturizing and anti-inflammatory properties.
- Common in products with plant-based oils like flaxseed or evening primrose oil.
Key Facts
- Polyunsaturated fats are classified into two main categories:
- Omega-3 fatty acids: Found in fatty fish, flaxseeds, and walnuts, important for heart and brain health.
- Omega-6 fatty acids: Found in vegetable oils, nuts, and seeds, necessary for growth and development but should be consumed in balance with omega-3s.
- These fats are liquid at room temperature and are more prone to oxidation compared to saturated fats.
Health Benefits and Safety
- Potential Health Benefits:
Polyunsaturated fats:- Help lower LDL (“bad”) cholesterol levels.
- Reduce the risk of heart disease.
- Support brain and eye health, particularly omega-3 fats like DHA and EPA.
- Aid in reducing inflammation in the body.
- Possible Side Effects:
Overconsumption, especially of omega-6 fatty acids without adequate omega-3 intake, may contribute to inflammation. Oxidized polyunsaturated fats (from high heat or prolonged storage) can be harmful if consumed frequently.