The body can make most unsaturated fats from other food components. To deprive your body of unsaturated fat, you would need to observe a very strict diet or be in a state of starvation. Some fats are essential, however. Essential nutrients are molecules the body cannot synthesize on their own but still needs to function properly. Essential fats include omega-3, omega-6 and omega-9 fatty acids. If the body is deprived of essential fats, it will eventually stop functioning.
Why You Need Fat
All fat is essential to the optimal function of the body. Your cells store fat that can convert into energy in times of need. The layer of fat under your skin and around your vital organs insulates you and protects your organs. Fats furthermore help the function of hormones and neurotransmitters and are a central part of the membranes of the cells in your body. They are also needed in order for your body to absorb the fat-soluble vitamins A, D, E and K.
Unsaturated Fats
Unsaturated fatty acids are fat chains that contain one or more double bonds in the chain. If there is just one double bond, the fatty acid is monounsaturated, and if it there are more than one double bond, it is polyunsaturated. Linoleic acid, palmitoleic acid, myristoleic acid, arachidonic acid and oleic acid are examples of unsaturated fat. Essential unsaturated fats include the polyunsaturated fats omega-3, -6 and -9 fatty acids. Foods high in these fats include fatty fish, such as salmon, albacore tuna, rainbow trout, herring, mackerel and sardines, as well as tofu and other soy products, walnuts, canola oil, flaxseed and flaxseed oil.
Monounsaturated Fat Deficiency
A deficiency of monounsaturated fat can increase the risk of high blood level of low-density lipoprotein, or bad cholesterol, heart disease and strokes. A diet low in monounsaturated fat could also have adverse effects on blood glucose levels. Patients with Type 2 diabetes, which is associated with insulin resistance, can sometimes control their condition by consuming a diet high in monounsaturated fats. Foods high in monounsaturated fats include canola oil, peanut oil, sesame oil, olive oil, sunflower oil, peanuts, almonds, cashews, pecans nuts, seeds and avocados.
Polyunsaturated Fat Deficiency
Like a monounsaturated fat deficiency, a deficiency of polyunsaturated fats can increase the risk of high levels of bad cholesterol, heart disease and strokes. The essential polyunsaturated fats play an important role in proper brain function and growth. A deficiency of omega-3 fatty acid, for example, can give rise to low levels of the mood-enhancing neurotransmitter serotonin. Low levels of serotonin are directly linked to anxiety disorders and depression. Foods high in polyunsaturated fats include fatty fish, eggs, flax oil, corn oil, soybean oil, safflower oil, cottonseed oil, walnuts, pumpkin seeds and sunflower seeds.
References
- National Institutes of Health Publications; What Do Fats Do in the Body? ; Stephanie Dutchen; December 2010
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
- American Heart Association: Monounsaturated Fats
- American Heart Association: Polyunsaturated Fats
- Omega 3 Fish Oils and Diet Help Alleviate Depression, by Dr. Barry Sears
- "American Journal of Clinical Nutrition"; High-Monounsaturated-Fat Diets for Patients with Diabetes Mellitus: A Meta-Analysis; A Garg; March 1998
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