Unsaturated Fatty Acids

Monounsaturated Fatty Acids

Definition: Known as heart-healthy fats.
Health Benefits:
- Lower LDL cholesterol levels (bad cholesterol).
- Lower overall triglyceride and total cholesterol levels.
- Improve cardiovascular health.
Consumer Tip:
- Canola oil vs. Olive oil:
  - Canola has less saturated fat and more Omega-3s.
  - Olive oil is higher in monounsaturated fats and antioxidants.
- Recommendation: Use both oils for cooking.

Types:
- Omega-6
- Omega-3
Essential Fatty Acids (EFAs):
- Cannot be synthesized by the body; must be obtained through diet.
- Omega-6: Linoleic acid
- Omega-3: Alpha-linolenic acid (ALA)
Food Sources:
- Fish, chia seeds, flax seeds, fortified foods (e.g., eggs with Omega-3s)
Health Implications:
- Balance is key (recommended 3:1 ratio of Omega-6 to Omega-3).
- Omega-3s are anti-inflammatory and beneficial for brain, blood, and overall health.
- Omega-6s in high amounts can be pro-inflammatory.

Beneficial effects on brain development, blood thinning, and reducing inflammation.
Decrease in blood pressure, bad cholesterol, and improved sleep quality.

Structure: Glycerol backbone with two fatty acids and a phosphate group.
Functions:
- Act as carriers for transporting fats in the body.
- Form cell membranes.
- Act as emulsifiers, e.g., in mayonnaise, baked goods.
Food Sources: Egg yolk, wheat germ, soybeans.

Structure: Ring-like structure, dense with hydrogen and carbon.
Functions:
- Synthesize hormones like estrogen and testosterone.
- Make bile and Vitamin D.
Food Sources: Mainly in animal products like liver and brains.
Body's Role: Cholesterol synthesis.

Balance between Omega-6 and Omega-3 is crucial for health.
Phospholipids and sterols play important roles in bodily functions but are less significant in dietary intake.
Most dietary lipids are triglycerides, with cholesterol and phospholipids being synthesized by the body as needed.