Although dietary fats typically have a bad reputation, they are actually essential for proper functioning and healthy development of the body. Fat helps to provide insulation and energy. It also maintains the health of skin and hair, boosts brain development and ensures proper absorption of vitamins A, D, E and K. Among the various types of fats, polyunsaturated fats have extremely beneficial effects on the body.
What It Is
The main factor that differentiates polyunsaturated fat from other types of fat involves its chemical composition. This specific type of fat features more than one double-bonded carbon per molecule. Because of the multiple double bonds, polyunsaturated fats become liquid at room temperature and in cold temperatures. Like all other types of fat, one gram of polyunsaturated fat has nine calories.
Where It's Found
Vegetable oils are a good source of polyunsaturated fats. These oils include soybean oil, corn oil, sunflower oil, canola oil and safflower oil. Eating fatty fish, such as salmon, trout and mackerel can also help increase your intake of polyunsaturated fats. Additional sources of these healthy fats include most nuts -- especially walnuts -- flaxseed and other types of seeds.
Why It Helps
When used to replace saturated fats and trans fats, polyunsaturated fats can have a variety of beneficial effects on the body. When consumed regularly, they can actually help reduce the "bad" LDL cholesterol levels in the body. These lower cholesterol levels typically contribute to lower blood pressure and a decreased risk of coronary artery disease, diabetes, irregular heartbeat and heart disease. Polyunsaturated fat also delivers plenty of omega-3 and omega-6 fatty acids, important for cell development and brain function.
How Much to Get
The American Heart Association recommends that at least 25 to 35 percent of the calories you eat come from fat. Ideally, a significant majority of these fats should be monounsaturated or polyunsaturated. Unfortunately, the nutrition labels on food packaging do not always specify the exact amount of polyunsaturated fats in a serving. In this case, subtract the combined amount of saturated fats and trans fats from the total fats. The remaining number is a good estimate of the serving's combined amount of polyunsaturated and monounsaturated fat.
References
- Centers for Disease Control and Prevention; Polyunsaturated Fats and Monounsaturated Fats; February 2011
- MayoClinic.com; Dietary fats: Know which types to choose; February 2011
- American Heart Association; Polyunsaturated Fats; October 2010
- American Heart Association; Meet Poly; September 2010
- American Heart Association; Know Your Fats; June 2011
- The New York Times; Fat Nutrition; August 2009
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