Question

Differentiate between the following sets of terms: PUFA and Saturated Fat

Answer 1

Fats and fatty acids are essential for your body! Although fats sometimes get a bad association, they play roles in almost all of the processes in your body, so some fat is needed in your diet everyday. Fatty acids are basic units of fat molecules, containing carbon, hydrogen and oxygen. There are about 16 different fatty acids. Each one is has slight differences in structure and each has many jobs in the body. When you consume fats ,they break down into glycerol and fatty acids and then they are converted to other lipids to be utilized by your body.

Fats can be saturated or unsaturated, depending on how many hydrogen atoms link to each carbon in their chemical chains. The more hydrogens attached to the chain, the more saturated the fatty acid will be. If there are hydrogen atoms missing, the fatty acid is considered unsaturated. Unsaturated fatty acids fall into two categories: monounsaturated and polyunsaturated. All foods with fats contain a varying mixture of saturated, monounsaturated and polyunsaturated fats. Monounsaturated and polyunsaturated fats are considered to be more health beneficial than saturated fats or trans fats.

Monounsaturated fatty acids (MUFAs) are fatty acids that are missing one hydrogen pair on their chain. They are associated with lowering LDL cholesterol and total cholesterol while at the same time increasing the production of the 'good' cholesterol, HDL cholesterol. You find monounsaturated fats in vegetable oils like canola, peanut and olive oil, as well as in nuts. These fats are usually liquid at room temperature.

Polyunsaturated fatty acids (PUFAs) are missing two or more hydrogen pairs on their fatty acid chains. They trigger lower blood/serum cholesterol as well as lower LDL and HDL production. You can find these fats in vegetable oils like corn, sesame, sunflower, safflower and soybean, as well as in fatty fish. These fats are usually liquid at room temperature.

Omega-3 fatty acids are also polyunsaturated fats. These fatty acids are found primarily in seafood, like high fat mackerel, albacore tuna, sardines, salmon, lake trout, as well as in flaxseed oil, walnuts, soybean oil and canola oil. Your body uses the alpha-linolenic acid found in the non-meat sources and converts it to omega-3s. Omega-3s are associated with improving immunity, rheumatoid arthritis, vision, brain function and heart health. Specifically, omega-3s are linked to lowering triglyceride levels in the body and total cholesterol levels. It is recommended that you consume omega-3 foods frequently. Consider making fish a regular part of your diet, and consume fatty fish twice per week for omega-3 benefits.

Omega-6 fatty acids found in vegetable oils are also PUFAs. These are also associated with reducing cardiovascular disease risk by lowering LDL cholesterol levels. However, they may also lower HDL levels. Main sources for omega-6s are vegetable oils, nuts and some whole-grain products