Polyunsaturated fat is a healthy fat found in plant-based foods and fish that is essential for the proper functioning of your cell membranes and production of hormones, phospholipids and other substances in your body. Polyunsaturated fat comprises omega-3 fatty acids and omega-6 fatty acids. Eating foods with polyunsaturated fat can improve your cholesterol levels and reduce inflammation. Consult your doctor about the requirements and health effects of polyunsaturated fats in your diet.
Omega-3 Fatty Acids
Alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid are three types of omega-3 fatty acids that your body uses to improve levels of blood cholesterol and lower your risk of heart disease. Alpha-linolenic acid is an essential fatty acid that your body cannot produce and is found in plant-based foods, such as walnuts, flaxseeds and soy. Alpha-linolenic acid can produce eicosapentaenoic acid and docosahexaenoic acid in your body, yet you can derive higher quantities of these long-chained omega- fatty acids from fish. Cold-water, fatty fish, such as salmon, herring, halibut, sardines, mackerel and tuna, have high concentrations of eicosapentaneoic acid and docosahexaneoic acid. The American Heart Association recommends that you eat at least two 3.5-oz. servings of fish per week to reduce your risk of cardiovascular disease, including decreasing your risk of abnormal heartbeats, slowing the growth of plaque that can clog your arteries and lowering your blood pressure.
Omega-6 Fatty Acids
Linoleic acid, gamma-linolenic acid and arachidonic acid are three types of omega-6 fatty acids that are vital for promotion of health and prevention of disease. Linoleic acid is an essential fatty acid that your body cannot produce and you must get from plant-based foods, such as vegetable oils, soy beans, nuts and seeds. Your body converts linoleic acid into gamma-linolenic acid and arachidonic acid, longer-chain fatty acids. All three of these omega-6 fatty acids are vital for the structure and maintenance of cell membranes, response to inflammation and stimulation of your immune system. Your brain contains high concentrations of omega-6 fatty acids. Dietary deficiencies of omega-6 fatty acids can result in dry, scaly skin, impaired wound healing and increased susceptibility of infections.
Benefits
Eating foods with polyunsaturated fat can improve your mental health and reduce your risk of psychosis. Research by scientists at Uppsala University in Sweden and published in "BMC Psychiatry" in 2010 discovered that the risk of psychotic symptoms is lower among women who eat fish three or four times per week and have a high intake of omega-3 and omega-6 polyunsaturated fatty acids compared with women who do not eat fish and have a lower intake of polyunsaturated fatty acids. The results also demonstrate that the benefits in protection from psychosis are most pronounced for omega-6 fatty acids.
Considerations
You can best obtain polyunsaturated fats from foods and not supplements. The typical American diet can include 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. Yet for good health, you should consume two to four times more omega-6 fatty acids than omega-3 fatty acids.
References
- Harvard School of Public Health; Fats and Cholesterol: Out with the Bad, in with the Good; 2010
- Linus Pauling Institute at Oregon State University; Essential Fatty Acids; April 2009
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- American Heart Association; Fish and Omega-3 Fatty Acids; 2010
- "BMC Psychiatry"; Dietary Intake of Fish, Omega-3, Omega-6 Polyunsaturated Fatty Acids and Vitamin D and the Prevalence of Psychotic-Like Symptoms in a Cohort of 33,000 Women from the General Population; Maria Hedelin, et al.; May 2010
- University of Maryland Medical Center; Omega-6 Fatty Acids; June 2009
Member Comments