Polyunsaturated fat is a healthy fat that comes from plant-based foods and fish. It is a liquid at room temperature. Polyunsaturated fat is part of every cell and plays many roles in your body in the promotion of health and prevention of disease. Consult your doctor and dietitian about your health and diet and consuming sufficient amounts of polyunsaturated fat.
Sources
Polyunsaturated fat is comprised of omega-6 and omega-3 fatty acids that are essential for your health. Your body cannot produce them and you must get these from dietary sources. Omega-6 fatty acids, such as linoleic acid, are found in vegetable oils, such as corn, soy, safflower, cottonseed and sunflower, nuts and seeds. Omega-3 fatty acids, such as eicosapentaenoic acid and docosahexaenoic acid, are found in fatty, cold-water fish, such as herring, salmon, sardines, tuna and mackerel. Alpha-linolenic acid, an omega-3 fatty acid, is found in plant-based foods, such as walnuts, flax oil and flaxseeds.
Features
Omega-6 and omega-3 fatty acids are essential for growth and development of cells, bone, skin and hair. Your body needs these fats for cellular membranes, brain function, reproduction and regulation of metabolism. A healthy, balanced diet contains a range of two to four omega-6 fatty acids for every omega-3 fatty acid. However, the typical American diet contains a range between 14 to 25 omega-6 fatty acids for every omega-3 fatty acid.
Deficiency
A deficiency of dietary polyunsaturated fat can cause metabolic and physiological problems. Symptoms include dry, scaly skin, susceptibility to infection, poor wound healing, impaired vision and neurological abnormalities. Pregnant and lactating women, fetuses, infants and young children are vulnerable to these conditions. A dietary deficiency of polyunsaturated fat may increase your risk of developing Alzheimer's disease.
Benefits
Polyunsaturated fat can enhance your overall cardiovascular health. It may improve your serum cholesterol levels, reduce inflammation, stabilize heart rhythms and lower blood pressure. The American Heart Association recommends you consume between 25 and 35 percent of calories from fat at a range between 50 and 70 g of total fat each day, with most fats from sources of polyunsaturated fat. Polyunsaturated fat may also reduce your risk of mental health disorders, such as psychosis. Research published in the "BMC Psychiatry" in 2010 found that women with a high intake of polyunsaturated fat have a lower rate of psychotic-like symptoms.
References
- University of Maryland Medical Center: Omega-6 Fatty Acids
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
- Linus Pauling Institute at Oregon State University: Essential Fatty Acids
- Rush University Medical Center: Foods That May Help Prevent Alzheimer's Disease
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, in with the Good
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