Fats are one of the cornerstones of our diet and have a major impact on our health. Especially unsaturated fats are one of the essential fat types for both taste and health. These oils offer various benefits for our body thanks to their rich nutritional profile.
In this article, we will explore topics such as what unsaturated fats are, what their effects are on health, and what foods contain unsaturated fats. Understanding the role of unsaturated fats for a healthy life will help us consciously improve our eating habits.
What are Unsaturated Fats?
Fats taken from food are obtained from both animal and plant foods. Fats provide calories, help absorb certain vitamins and provide essential nutrients for the body to function.
All fat-rich foods contain a mixture of different fats. There are two main types of fat, saturated and unsaturated. Saturated fat has no double bonds in its chemical structure, while unsaturated fat has one or more double bonds. If a fat molecule has a single double bond, it is called monounsaturated fat; if there is more than one bond, it is called polyunsaturated fat.
Monounsaturated and polyunsaturated fats reduce the risk of heart disease when used instead of saturated fats. Because of this healthy fats It is considered.
Unsaturated fats are fatty acids that are not produced by the body but are necessary for a healthy diet. They are usually obtained from plant sources and are liquid at room temperature. Unsaturated fats are divided into two main categories: monounsaturated and polyunsaturated fatty acids:
Monounsaturated fatty acids (MUFA): These fats contain a single double bond in the fatty acid chain and support heart health. Olive oil, avokado and they are found in foods such as some nuts.
Polyunsaturated fatty acids (PUFA): They are fatty acids containing two or more double bonds. They contain essential fatty acids such as omega-3 and omega-6 fatty acids and have a very important place for the body. Fish, flaxseed and walnut They are found in foods such as.
What is the Difference Between Saturated and Unsaturated Fat?
The differences between unsaturated and saturated fats are one of the basic issues to know in terms of healthy nutrition. Here are the main differences and characteristics between these two types of oils:
Saturated fats
Saturated fats are fats that do not contain double bonds in their fatty acid chains. This means their molecular structure is tighter. Therefore, they exist in solid form at room temperature. It is usually obtained from foods of animal origin. They have the ability to increase both total cholesterol and LDL cholesterol (low density lipoprotein) levels, also known as bad cholesterol, in the body. This is heart diseases, Obesity and increases the risk of other health problems. Foods that contain saturated fat include butter, cheese, milk, meat, and some vegetable oils (for example, palm oil and coconut oil).
Unsaturated fats contain at least one double bond in their fatty acid chains. These double bonds cause the fat molecules to be more loose. That's why these oils are usually liquid at room temperature. Unsaturated fats are divided into two main categories, as we mentioned above: monounsaturated fats (MUFA) and polyunsaturated fats (PUFA).
These structural differences between saturated fats and unsaturated fats lead to different effects on the body. Excessive consumption of saturated fats increases the risk of heart disease and other chronic health problems. Consuming appropriate amounts of unsaturated fats supports heart health and has positive effects on general health.
Nutritionists generally recommend limiting consumption of saturated fats and consuming more unsaturated fats. However, since excessive consumption of any kind of fat can cause health problems, balanced and moderate consumption is a necessity for our health. It is considered a general rule that saturated fat should not exceed 10% of the total daily calories.
Are Unsaturated Fats Harmful?
Unsaturated fats have an important place for our health. It is one of the types of fat our body needs.
Unsaturated fats help lower cholesterol and reduce the risk of heart diseases.
It also relieves arthritis symptoms and accelerates blood circulation in the body.
These fats also play an important role in the body's energy production.
Therefore, we cannot say that unsaturated fats are harmful. On the contrary, they provide the fats the body needs. However, as with every nutrient, excessive consumption should be avoided.
What are the Properties of Unsaturated Fatty Acids?
The properties of unsaturated fatty acids, which are important for our health, are as follows:
Double bond content: Unsaturated fatty acids contain one or more double bonds in their molecular structure. Monounsaturated fatty acids have one double bond, and polyunsaturated fatty acids have more than one double bond.
liquid form: They are generally in liquid form at room temperature and with this feature they differ from saturated fatty acids.
Resources: Foods such as vegetable oils, nuts such as avocados, hazelnuts and walnuts, fish oil and flaxseeds are rich in unsaturated fatty acids.
health benefits: Unsaturated fatty acids help lower bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels, supporting heart health. It also has benefits such as reducing inflammation and strengthening cell membranes.
As we mentioned above, unsaturated fats are divided into two main categories:
Monounsaturated Fats (MUFA)
Monounsaturated fatty acids are fats that support heart health and improve cholesterol levels. These oils, which are liquid at room temperature, solidify in the cold. The most well-known monounsaturated fatty acids are:
Olive oil
Avocado oil
Hazelnut oil
Canola oil
Almond oil
Polyunsaturated Fats (PUFA)
Omega-3 and polyunsaturated fatty acids, which cannot be produced by the body and are known as essential fatty acids, omega-6 fatty acidsIt includes . These fats play an important role in protecting cell structure and reducing inflammation. Examples of polyunsaturated fatty acids are:
sunflower oil
Corn oil
Soy oil
Linseed oil
Fish oil
What are Monounsaturated Fats?
There are many different types of fats we get through food, which vary in chemical structure. As mentioned above, unsaturated fats are fats that have double bonds in their chemical structure.
Monounsaturated fatty acids, or MUFAs, are a type of unsaturated fat. “Mono” indicates that monounsaturated fats have only one double bond. Many different types of MUFAvardır.Oleic acidis the most common type, accounting for about 90% of those found in food. Examples of other MUFAs are palmitoleic acid and vaccenic acid.
Most foods are high in MUFA, but most are a combination of different fats. There are very few foods that contain only one type of fat. For example; Olive oil is very high in MUFAs and other types of oils.
The benefits of monounsaturated fatty acids to our body are as follows:
They help to lose weight.
They reduce heart disease risk factors.
They are effective in reducing the risk of cancer.
They help improve insulin sensitivity.
They reduce inflammation.
What are Polyunsaturated Fats?
As an essential component of nutrition, polyunsaturated fats have many impressive health benefits. Many of these benefits are associated with the omega 3 fatty acids EPA and DHA.
They reduce age-related mental decline.
They support the healthy development of the baby in the womb.
They improve heart health.
What are the foods containing unsaturated fat?
Fats are a mixture of saturated, monounsaturated and polyunsaturated fatty acids in different proportions. For example,butterMost of the fat in it is saturated, but it also contains some mono- and polyunsaturated fats. This indicates that some foods provide higher amounts of omega 3 and omega 6 polyunsaturated fats than others. Here are the sources of polyunsaturated fatty acids…
Foods Containing Polyunsaturated Fat
Omega-3 Fatty Acids
Omega-3 fatty acids are found in pine nuts, walnuts, flaxseeds and sunflower seeds – but these yield a less active form than oil. Salmon Fatty fish, such as fish, have the most omega 3, while fish with less fat, such as trout and sea bass, have lower levels. The omega 85 content of 3 grams of the following fish is as follows:
Fish do not produce omega 3 fatty acids on their own. Instead, they get them by eating algae and small, microscopic organisms called plankton.
Omega-6 Fatty Acids
Plant-based oils are high in saturated fat and are solid at room temperature.coconut oil vepalm oil Except, it is high in omega 6 fatty acids. The oils highest in polyunsaturated fats are:
Safflower oil: 74.6%
Grape seed oil: 69,9%
Flaxseed oil: 67,9%
Sunflower oil: 65,7%
Poppy seed oil: 62.4%
Soybean oil: 58,9%
These oils are liquid at room temperature because the double bonds ensure the fluidity of the oil. Oil-based condiments and margarines, such as mayonnaise and salad dressings, are also high in omega 6 polyunsaturated fats.
Foods Containing Monounsaturated Fat
The best sources of MUFA, monounsaturated fatty acid; plant-based foods such as nuts, seeds and olive oil. It is also found in meat and animal foods. Some evidence suggests that plant-derived MUFA sources, especially olive oilIt shows that it is more beneficial than animal-based sources. Here is the amount found in 100 grams of foods containing mufa monounsaturated fatty acid:
Olive oil: 73.1 grams
Almonds: 33,6 grams
Cashew: 27.3 grams
Peanuts: 24.7 grams
Pistachios: 24.2 grams
Olives: 15 grams
Pumpkin seeds: 13,1 grams
Avocado: 9.8 grams
Sunflower seeds: 9.5 grams
Egg: 4 grams
As a result;
Unsaturated fats are an integral part of a healthy lifestyle. These valuable fatty acids, found in many foods from avocado to olive oil, salmon to walnuts, offer a wide range of benefits, from protecting our heart health to supporting our brain functions.
In our healthy eating journey, we must consume unsaturated fats consciously. Remember, like every nutrient, unsaturated fats should be consumed in moderation.
