Essential fatty acids or "essential-fats" are a kind of poly-unsaturated fat essential for human body, especially required for the normal growth and development of infants and young children. They are also required in adults for optimum body homeostasis (metabolism).
However, before understanding essential fats, please read the facts about FATS:
Dietary fats are composed primarily of fatty acids and cholesterol. Fatty acids are classified chiefly based upon their chemical structure as:
1.Saturated fats: SFA (because they have no double bonds in their chain). Examples with more percentage of saturated fats include butter, coconut oil, palm kernel oil, lard-butter, etc.
2.Mono unsaturated: MUFA (with one double bond in their chain). Examples of oils with more percentage of monounsaturated fats are olive oil, mustard oil, etc.
3.Polyunsaturated: PUFA (have more than one double bond in their chain). Examples of oils with more percentage of poly-unsaturated fats are sunflower oil, safflower oil, etc.
Trans Fats: Trans fatty acids
4.(Trans fats) is a particular form of unsaturated fats formed because of partial hydrogenation of vegetable oils during high-heat cooking. However, once inside the human body trans-fats increase LDL or bad cholesterol levels in the blood and thus, behave like saturated fats.
What are the essential fatty acids? Why are they so “essential” for the human body?
As mentioned above, essential fatty acids are a kind of poly-unsaturated fatty acid that must be present in the food we eat for normal growth and development in infants, young children and adults.
The two most important essential fatty acids are:
5.Linoleic acid: The principal precursor of omega-6 fatty acids that play a role in pro-inflammatory reactions, such as formation thrombus (blood clots), allergic reactions.
6.Linolenic acid: The precursor of omega-3 fatty acid that is important for growth and development.
Although omega-6 fats are pro-inflammatory, still they are required for optimum body functions such as maintaining integrity of cell membranes, healthy skin, kidney function, and to combat against bacteria and viruses. In fact, both omega-6 and omega-3 must be present in the diet for normal body homeostasis. However, the diet must contain desired omega-6 to omega-3 ratio of 5:1 to 10:1. This is because, high omega-6 and low omega-3 content as in sesame (43:0), safflower (77:0), sunflower oils (69:1) can predispose to free radical mediated cell injury, impaired immune function, reduced glucose tolerance and diabetes, increased blood clot formations resulting in coronary heart disease and stroke episodes.
So...what cooking oils have a favorable omega-6: omega-3 ratio?
Soybean oil (8:1); Olive oil (8:1)
Omega-3 fatty acids
Omega-3 fatty acids like α-linolenic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) should be present in the diet in the range of 0.6 to 1.2 percent of total calorie intake. All the omega-3's presents in the nature are essentially derived from the plant kingdom such as green algae, blue-green algae, plankton, etc. Amphibians like fish are rich in them when they feed on algae and accumulate omega fats in great levels.
Excessive consumption of fish for omega-3 may result in accumulation of heavy metals like mercury, arsenic, cadmium, lead, etc. Indeed certain fish are unsuitable for consumption and avoided during pregnancy for the same reason. There exist many plant sources alternatively to fish such as flax seeds, hemp, pumpkin seeds, kiwifruit, purslane, nuts like almonds, walnuts are rich in omega-3's.
General guidelines for choosing healthy fats
With so many different sources of dietary fat—some good and some bad—the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.
If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats. This might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter.
7.Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
8.Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
How much fat is too much?
How much fat is too much depends on your lifestyle, your weight, your age, and most importantly the state of your health. The USDA recommends that the average individual:
9.Keep total fat intake to 20-35% of calories
10. Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Saturated fats: Reduce this bad fat
When focusing on healthy fats, a good place to start is reducing your consumption of saturated fats. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat. Other sources of saturated fat include tropical vegetable oils such as coconut oil and palm oil.
Simple ways to reduce saturated fat
11. Eat less red meat (beef, pork, or lamb) and more fish and chicken
12. Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
13. Bake, broil, or grill instead of frying.
14. Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
15. Avoid breaded meats and vegetables and deep-fried foods.
16. Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
17. Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
Avoid cream and cheese sauces, or have them served on the side.
Myths and Facts about Fats:
Myth: All fats are equal—and equally bad for you.
Fact: Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.
Myth: Lowering the amount of fat you eat is what matters the most.
Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats.
Eliminate trans fats from your diet
A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.
No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.
Sources of trans fats
Many people think of margarine when they picture trans fats, and it’s true that some margarine is loaded with them. However, the primary source of trans fats in the Western diet comes from commercially pre-pared baked goods and snack foods:
18. Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
19. Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
20. Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
21. Solid fats – stick margarine and semi-solid vegetable shortening
Pre-mixed products – cake mix, pancake mix, and chocolate drink mix
Myth: Fat-free means healthy.
Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.
Myth: Eating a low-fat diet is the key to weight loss.
Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.
Myth: All body fat is the same.
Fact: Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.
Good saturated fats for your diet
Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?
The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.
22. Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
23. Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
24. Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
25. Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.
Damaged fat: When good fats go bad
A good fat can become bad if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil) must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.
Omega-3 fatty acids: Superfats for the brain and heart
Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.
We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:
26. Prevent and reduce the symptoms of depression
27. Protect against memory loss and dementia
28. Reduce the risk of heart disease, stroke, and cancer
29. Ease arthritis, joint pain, and inflammatory skin conditions
30. Support a healthy pregnancy
Omega-3 fatty acids and mental health
Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.
Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.
There are several different types of omega-3 fatty acids:
▪ EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish. A large and growing body of literature has suggested that omega-3 fatty acids (a specific type of dietary polyunsaturated fat) may be protective against cardiovascular disease. There are two main sources of omega-3 fatty acids: marine sources (fatty fish) provide indirect EPA and DHA, and plant food sources (flax, walnuts, canola oil) provide a direct source of ALA. These are also widely available and popular dietary supplements. Whether plant sources or marine sources confer similar benefits is still controversial. In addition, there is no consensus on the optimal doses from different sources.
Omega-3 fatty acids have shown to lower the levels of blood triglycerides and inflammatory markers. These tend to be elevated in people with insulin resistance, who are likely to especially benefit from taking omega-3 fatty acids. The aim of the Omega-3 Study is to investigate the potential health benefits of EPA/DHA vs. ALA. Each supplement is provided in a low and a high dose.
▪ ALA – Alpha-linolenic acid (ALA) comes from plants. Studies suggest that it’s a less potent form of omega-3 than EPA and DHA. The best sources include flaxseed, walnuts, and canola oil.
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