MUFA and PUFA Foods - Medindia

While both MUFA & PUFA has 9 calories per gram and both are healthier than animal saturated fat, there are significant differences. MUFA has one ... About▼ MyHealth Careers Internship MedBlogs Contactus English(US)▼ LOGINREGISTER ☰ Explore HealthyLiving News HealthA-Z Calculators Articles Drugs Directories Education More Explore HealthyLiving News HealthA-Z Calculators Articles Drugs Directories Education More ARTICLES » DiseasesandCondition DietandNutrition SymptomArticles HealthScreeningTest SurgicalProcedures FirstAidGuide HealthFacts HealthInsurance Yoga ComplementeryMedicine ‹ › Advertisement Medindia »DietandNutrition » MUFAandPUFAFoods MUFAandPUFAFoods HealthBenefitsofMUFAandPUFA WhataretheRecommendedintakesofFatintheDiet? WhatisMonounsaturatedFats? WhatisPolyunsaturatedFats? HealthBenefitsofMUFA&PUFARichFoods DifferencebetweenMUFA&PUFA LatestPublications References Writtenby MeetaAgarwal, M.A(English) ArticleReviewedbyDietitian JuliaSamuel, M.PhilLastUpdatedonOct07,2016 Facebook Twitter Pinterest Linkedin Font:A-A+ HealthBenefitsofMUFAandPUFAKnowyourmonounsaturatedfattyacids&polyunsaturatedfattyacids.AllthatyouwantedtoknowaboutMUFA&PUFA,recommendation,ratioandfoodslist.AllaboutFatOneofthethreemacronutrientsisfat,withcarbohydrateandproteinbeingtheothertwo.Theyareesterscomprisingthreefattyacidchainsandthealcoholglycerol.TheyresemblecapitalEshapewiththeglycerolasthe"backbone".Fatsarealsocalledtriglycerides.Fatcontains9caloriespergram,unlikecarbohydratesandprotein,whicheach,have4caloriespergram.Mostfatsthatarefoundinfoodaremadeupofmediumtolong-chainfattyacids. Advertisement ImportanceofFatinHumanBodyFatplaysanimportantfunctioninhumanbody.Someofthekeyfunctionsarementionedbelow.ProvidesEnergyThoughtheprimesourceofenergyinhumanbodyiscarbohydrates,fatisusedasasourceofbackupenergywhencarbohydratesarenotavailable.Unlikecarbohydratesandproteinonegramoffathas9calories.Excesscaloriesarestoredaslipidsinadiposecells.Duringrestandevenfordailyactivities,thebodyusestheselipidsasfuels.Storedfatservesasfuelforsubsequentuse.VitaminAbsorptionSometypesofvitaminsdependonfatforabsorptionandstorage.VitaminsA,D,EandK,arefat-solublevitaminsandrequireadequatedailyfatintakeinordertofunction. Thesevitaminsmaintainthehealthofourvision,bones,teeth,skin,andblood.InsulationFatcellsarestoredinadiposetissueandithelpstoinsulateourbodyandmaintainanormalcorebodytemperature.Iftheskintemperaturesfallsignificantly,fatdepositsareusedtoreleaseheat.Fatworksasinsulatorandkeepstheheatinside.ProtectionoforgansMajororgansincludingthebrain;nerves,tissuesandbonesaresurroundedwithfat.Fatprovidesprotectivecushionorbuffer;againstsuddenimpactorseveretraumaandactsasshock-absorber.HormoneProductionCholesterolisalipidthatproducesimportantsteroidhormonesinourbody.Estrogen,progesterone,testosterone,andtheactiveformofvitaminDareallformedfromcholesterolwhichisneededtomaintainpregnancy,regulatecalciumlevelsinthebodyanddevelopsexcharacteristics. CellWallStructureTheessentiallipids,linolenicacidandlinoleicacid,cannotbemadeinhumanbodyandisconsumedfromourdiet.Theyhelpintheproductionofcellmembranesandhormones,andprovidestructureandsupporttothecellwallsinourbody.Communicationbetweencellsisalsodependentuponlipids.Fathelpstocontrolthemovementofsubstancesinandoutofthecells.HealthyBrainFatcreatesthestructuralcomponentsforfattyinsulatingsheathcalledmyelin.Myelinsurroundsthevariousnervefibersthatareresponsibleforcarryingmessagesefficiently.WhataretheRecommendedintakesofFatintheDiet?TheNationalCholesterolEducationProgram(NCEP)recommendsaneatingpatternwhichislowerinsaturatedfatandcholesterol. Theoptimalfatintakeforchildrenisunknown;however,30percentofcaloriesfromfatseemssensibleforadequategrowthanddevelopment.Lessthan7percentofcaloriesfromsaturatedfat.Anaverageof30percentofcaloriesorlessfromtotalfat.Lessthan200mgadayofdietarycholesterol.Otherrecommendationsinclude:10percentorlessoftotalcaloriesfrompolyunsaturatedfatintake15to20percentoftotalcaloriesfrommonounsaturatedfatRatioofomega6:omega3fatsis5:1. Advertisement WhatisMonounsaturatedFats?MonounsaturatedfatsorMUFAarefatmoleculeswithonedoublebondinthefattyacidchainandtheremainingcarbonatomsaresingle-bonded.OilswithMUFAareliquidsatroomtemperatureandsemisolidorsolidwhenchilled.SourcesofMUFAarenaturalfoodssuchaswholemilkproducts,nuts,redmeat,andhigh-fatfruitssuchasolivesandavocados.Sunfloweroilcontainsasmuchas85%MUFAwhileoliveoilisabout75%MUFA.Cashewsandcanolaoilcontainabout58%monounsaturatedfats.Tallow(fatfrombeeformutton)andlardhavelessthan50%MUFA.Oilsofalmond,corn,sesame,peanut,grapeseed,safflower,avocadoandwholegrainwheatareothersourcesofMUFA.WhatisPolyunsaturatedFats?PolyunsaturatedfatsorPUFAarelipidswhichhastwoormorecarbon–carbondoublebonds.Oilscontainingpolyunsaturatedfatsaregenerallyliquidatroomtemperatureandturnsolidwhenchilled.Fattyacidviscosityandthemeltingtemperature,increasesininverseproportiontodoublebonds. MUFAhashighermeltingpointthanPUFAasthelaterhasmoredoublebonds.SourcesofPUFAincludewalnuts,sunflowerseeds,sesameseeds,peanutbutterandpeanuts,flaxseed,poppyseedandoilofavocado,oliveandsafflower.TypesofPolyunsaturatedFatsThetypesofPUFAareOmega-3FattyAcidorn-3orw-3andOmega-6FattyAcidorn-6orw-6.Thethreetypesofomega-3fattyacidsarelinoleicacid (LA);EicosapentaenoicAcid (EPA);DocosahexaenoicAcid(DHA);Alpha-LinolenicAcid (ALA).MajorfoodsourcesofOmega-6FattyAcidsareoilsofpalm,soybean,rapeseed,andsunflower. Foodscontainingomega-6fattyacidsareeggs,wholegrainfoods,nuts,pumpkinseeds,pinenuts,walnuts.Othersourcesincludeoilsofcorn,safflower,canola,primrose.Dietaryrecommendationofomega-6fattyacidis5-10%.MajorFoodsourcesofEPA+DHAarefishoilsandkrilloil.DietaryrecommendationforEPA+DHAis0.250-2gramperday.Plant-derivedoilslikewalnutoil,edibleseeds,algaloil,flaxseedoil,clarysageseedoil,SachaInchioil,Echiumoil,andhempoilarefoodsourcesforALA.HealthBenefitsofMUFA&PUFARichFoodsAdequateintakeoffatpreventsandfightsvariousdiseases.Long-chainomega-3PUFAexhibitsanti-inflammatoryeffects.SwitchingtoMUFA&PUFAfromunhealthysaturatedfatsdecreasestheriskofcoronaryheartdisease (CHD).ReducestheriskofdevelopingAlzheimer’sdisease.Beneficialeffectsofù-3PUFAsoncardiovasculardiseaseshavebeennoted.Itreducesinflammation,inhibitsplateletactivity,decreasesoxidativestress,exertanti-arrhythmiceffects,andimprovetriglyceridelevels,bothinpatientswithheartdiseaseandthegeneralpopulation. n-3PUFAsareconsideredbeneficialinordertoboostmoodsandalleviatementalillness.Studieselucidatetheanti-cancereffectsofù-3PUFAsinprostatecancerwherebyDHAexertsanti-neoplasticeffects.Fatsasperdietaryrecommendationimprovesdigestionandprotectsthebrain.Omega-3fattyacidslikefishoilhelpsinnormalfetaldevelopmentandcardiovascularprotection.DifferencebetweenMUFA&PUFAWhilebothMUFA&PUFAhas9caloriespergramandbotharehealthierthananimalsaturatedfat,therearesignificantdifferences.MUFAhasonedoublebondinthefattyacidchainwhilePUFAhastwoormore.ThusMUFAhashighermeltingpoint.MUFAisconsideredhealthierthanPUFA.MUFAandPUFAasperthedietaryrecommendationhelpsinbiochemicalprocessesassociatedwithnerves,brains,heart,digestion,andcellmaintenance.Maintaintheenergyratiowherecalorieexpenditureshouldbemoreorequaltocalorieintake.Wisechoiceoffooditemscanmakeyourelishyourfavoritedishes.Moderationisthekeyasdisproportionatefatintakecancausechronicailments. References:Fat-(https://en.wikipedia.org/wiki/Fat)WhatisFat?-(https://simple.wikipedia.org/wiki/Fat)Dietaryfatsexplained-(https://medlineplus.gov/ency/patientinstructions/000104.htm)ChoosingHealthyFats-(http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm)Interesterifiedfat-(https://en.wikipedia.org/wiki/Interesterified_fat)Fatsandoils-(https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils)WhatIsCholesterol?-(http://www.nhlbi.nih.gov/health/health-topics/topics/hbc)MonounsaturatedFats-(http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Monounsaturated-Fats_UCM_301460_Article.jsp#.V-PQUU_u_IU)Omega-3fattyacidsastreatmentsformentalillness:whichdisorderandwhichfattyacid?-(http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2071911/) PublishedonOct07,2016LastUpdatedonOct07,2016 LatestPublicationsandResearchonMUFAandPUFAFoods TrendsinDietaryIntakeofTotalFatandFattyAcidsAmongKoreanAdolescentsfrom2007to2017.-PublishedbyPubMed RoleofDietaryMacronutrientsandFattyAcidsinObesityandMetabolicRiskinOlderAdults.-PublishedbyPubMed ExtractsfromtheedibleinsectsAchetadomesticusandTenebriomolitorwithimprovedfattyacidprofileduetoultrasoundassistedorpressurizedliquidextraction.-PublishedbyPubMed Fattyacids,foodgroupsandsemenvariablesinmenreferringtoanItalianFertilityClinic:Cross-sectionalanalysisofaprospectivecohortstudy.-PublishedbyPubMed CarcassparametersandmeatqualityofTibetansheepandSmall-tailedHansheepconsumingdietsoflow-proteincontentanddifferentenergyyields.-PublishedbyPubMed More LatestPublicationsandResearch>> RequestanAppointmentwithaDoctor(NutritionExpert) Ms.PandiAlagammaiThillainathanBSc,MSc1yearexperienceOnlinemode,Porur TeleconsultNow ViewProfile Dr.PratikshaPrashantMastersinDietitics,MastersinHealthScience,InternationalHealthcoach,Internationaldiabeticeducator,CertificationinVedicnutrition,BachelorsinDentalSurgery7yearsexperience TeleconsultNow ViewProfile Ms.DharanyaRameshBSc,Pg1yearexperienceDt.Dharanyasclinic,ArulNagar TeleconsultNow ViewProfile Mrs.UmaMaheshwariMSc5yearsexperiencekadhriAarogya,Coimbatore TeleconsultNow ViewProfile ViewAll PostaComment Commentsshouldbeonthetopicandshouldnotbeabusive.Theeditorialteamreservestherighttoreviewandmoderatethecommentspostedonthesite. Notifymewhenreplyisposted Iagreetothetermsandconditions PostComment Yourcommentsareautomaticallypostedoncetheyaresubmitted.Allcommentsarehoweverconstantlyreviewedforspamandirrelevantmaterial(suchasproductorpersonaladvertisements,emailaddresses,telephonenumbersandwebsiteaddress).Suchinsertionsdonotconformtoourpolicyand'TermsofUse'andareeitherdeletedoreditedandrepublished.Pleasekeepyourcommentsbriefandrelevant.Thissectionmayalsohavequestionsseekinghelp.Ifyouhavetheinformationyouarewelcometorespond,butpleaseensurethattheinformationsoprovidedisgenuineandnotmisleading. HealthBenefitsofOmega3FattyAcids Ourbodyderivesomega3fattyacidsfromthefoodweeat.Here'salistoffoodsrichinomega3sandhowtheyhelpinthevariousbodyfunctionsandprotectourhealth. LowSaturatedFatandLowCholesterolDiet Toavoidobesitywemustconsciouslycontrolthequantityandthequalityoffatthatweeatandourdailyintakeoffatshouldcontributenomorethan25%ofourcalories. HealthBenefitsofNuts Nutsarepowerhouseofnutritionhavinghealthbenefitsrangingfromweightlosstoreducingriskofdiabetesandheartattack. RiceBranOil Ricebranoilisauniquecookingoilandhasbeeninexistencesincequitesometimenow.Accordingtonutritionists,itranksasoneofthebestcookingoilsforhearthealth. LowCholesterolDiet-PUFA&MUFA|MUFAdiet|MUFAFood PUFAandMUFAareusedtolowerthebadcholesterol.Thepolyunsaturatedfattyacidsarefoundprimarilyincorn,soybean,partofcommoncookingoils,monounsaturatedfattyacidsareoliveandcanolaoil. IsCanolaOilHealthy? Canolaoilisageneticallymodifiedrapeseedoil.Comparedtosaturatedoilsitreducesabdominalfatandbadcholesterol.ItisrichinvitaminEandMUFA. HealthBenefitsofPecans PecansarerichinMUFA,manganese,copper,fiber,energy,phenols,gammatocopherol.Pecanhasanti-proliferative,anti-inflammatoryandantioxidantproperties. Top6HealthBenefitsofPineNuts Pinenutsaretreenutswithhighnutritivevalue.Discovertheculinaryandmedicinalbenefitsofpinenuts.Knowthedifferentwaystoenjoypinenuts. 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