Saturated or Unsaturated fat-- Which one do you want? (2)

An unsaturated fatty acid, such as linoleic acid, that is required for normal, healthy functioning of the body, but which cannot be synthesized by the body. Foods high in monounsaturated fat include olive, peanut and canola oils. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils. Other foods high in saturated fat include coconut, palm and other tropical oils. Trans fatty acids TFAs are unsaturated fatty acids that contain a double bond in the trans position, as opposed to the cis double bonds that are typically found in naturally occurring unsaturated fatty acids. During the hydrogenation process, some polyunsaturated fatty acids PUFAs will only be partially hydrogenated, resulting in the formation of TFAs. This has posed a number of practical difficulties as the solid nature of TFAs and SFAs could not simply be replaced by monounsaturated fatty acids MUFAs or PUFAs as they are liquid at room temperature. Fats are divided into two main groups as saturated and unsaturated fats. Consumption of unsaturated fats is usually because of the vegetable sources. Unsaturated fat molecules are liquid at room temperature. Unsaturated fat are further divided as mono-unsaturated and poly-unsaturated fats. Common sources of unsaturated fats are vegetable oils like olive oil, sesame oil, sunflower or even soy oil. Useful fish like mackerel, pilchards, salmon and sardines are also rich sources of unsaturated fats. Saturated fat is the ugly sister, which has been linked with several health problems. Saturated fat is found mainly in animal products, including meat and dairy products, and avocados, and nuts. Cholesterol is also made by the body in small amounts from saturated fats. Heavy consumption of saturated fat and cholesterol has been linked to heart disease and cancer. Unsaturated fats are typically oils from vegetables, nuts, and are present in some fish. EFA users should reduce the amount of fat, particularly saturated fat from animal products, in their diet. When choosing fats, pick unsaturated fat over saturated or trans fat. When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Avocados and most nuts also have high amounts of monounsaturated fat. Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. The simplest rule of thumb is to eat less saturated fat those that are solid at room temperature. The main strategy for reducing saturated fat is to eat a well-balanced diet. Also, non-dairy creamers contain saturated fats and could be gradually replaced with skim milk. Butter is high in saturated fat, calories and cholesterol, but has no nutritional value. EFAs can also be obtained from a diet that includes cold-water fish consumed twice per week, whole grains, dark green leafy vegetables, walnuts, pumpkin seeds, wheat germ, soy products, canola oil, and other foods mentioned above. Unsaturated fats are typically oils from vegetables, nuts, and are present in some fish. EPA and DHA Alpha-linolenic acid is found mainly in flaxseed oil, canola oil, soybeans, walnuts, hemp seeds, and dark green leafy vegetables. Essential fatty acids EFAs are fats that are essential to the diet because the body cannot produce them. Essential fatty acids are beneficial to the cardiac health as well as your immune system. Although all fatty foods contain some essential fatty acids, the richest sources are vegetable and fish oils. As essential fatty acids cannot be made in the body; they must be obtained from foods such as nuts, oilseeds and their products e g sunflower oil and other vegetable oils, and oil-rich fish. Lack of essential fatty acid may result in hyperactivity, reduced growth, and even death. Essential fatty acids are extremely important nutrients for health.