What are Polyunsaturated Fatty Acids (PUFAs)? What are the various health benefits of polyunsaturated fatty acids?

 

Polyunsaturated Fatty Acids (PUFAs) are those with more than one double bond at the base of their chain. This category includes several important nutrients, including the membrane carrying cells of the body and Omega-3 fatty acids which help protect the membranes against damage. The omega-3 fat in this type of fat helps to protect against heart disease

There are a variety of Polyunsaturated Fatty Acids (PUFAs), or lipids that can be found in foods. The saturated fat that we seek in our cooking comes from these fats. The unsaturated variety is not so widely found in foods and may not be healthier than the saturated varieties. They are usually found in foods rich in omega-3 fatty acid oils like salmon, tuna, walnuts, and other types of nuts. Oils from the sesame seed are also loaded with polyunsaturated fatty acids. Other foods with polyunsaturated fatty acids include nuts, seeds, olives, and some nuts and seeds like sunflower seeds.

One type of food that is particularly high in polyunsaturated fatty acids is fish. Fish, particularly fish from the Alaskan and Atlantic regions, has proven to be beneficial for cardiovascular disease. These types of fish are especially high in n-3 PUFAs. The highest levels of n-3 PUFAs have been found in salmon, trout, halibut, catfish, haddock, and striped bass.

Another source of Polyunsaturated Fatty Acids (PUFAs) is walnuts. Although walnuts are loaded with unsaturated fats, one of the prized benefits of walnuts is their ability to provide essential omega-3 fatty acids. The omega-3 fatty acid is particularly important for cardiovascular health because it raises blood pressure and lowers triglyceride levels. Some studies even suggest that it may lower the risk of heart disease. Thus, healthy fats, and a balanced diet rich in raw nuts, seeds, and natural oils are important for maintaining good health.