Unsaturated fatty acid

Unsaturated fatty acid is a fatty acid containing one or more double bonds.

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Fatty Acids Shapes

Types

These can be monounsaturated fatty acids or polyunsaturated fatty acids.

Chemistry

“Unsaturated” fat fluid or liquid at room temperature like the oil on top of a salad dressing or in a can of tuna.

Sources

Unsaturated fat typically comes from plant sources such as olives, nuts, or seeds – but unsaturated fat is also present in fish.

Unsaturated Triglyceride Structural Formula

Oils

Unsaturated fat are usually called oils. Unlike saturated fat, these oils contain mostly monounsaturated and polyunsaturated fat. A few food products such as coconut oil, palm oils, or whole milk remain as liquids at room temperature but are high in saturated fat.

Salmon, source of poly-unsaturated fatty acids

Monounsaturated fats

• Avocados
• Mayonnaise and oil-based salad dressings
• Nuts (such as almonds, hazelnuts, peanuts, and pecans)
• Olives
• Seeds (such as pumpkin and sesame seeds)
• Soft margarine (liquid, spray, and tub)
• Vegetable oils (such as canola oil, olive oil, peanut oil, and safflower oils)

Olive oil

Polyunsaturated fats

• Fish (such as herring, mackerel, salmon, trout, and tuna)
• Mayonnaise and oil-based salad dressings
• Nuts (such as pine nuts and walnuts)
• Seeds (such as flax, pumpkin, sesame, and sunflower seeds)
• Soft margarine (liquid, spray, and tub)
• Vegetable oils (such as corn, cottonseed, soybean, and sunflower oils)

Benefits

Like all fats, monounsaturated and polyunsaturated fats provide calories or “energy” for the body, help the body absorb certain vitamins, and support many body processes

How much fat should you eat?

The 2015-2020 Dietary Guidelines for Americans recommends getting no more than 10% of your total daily calories from saturated fat (found in red meat, butter, cheese, and whole-fat dairy products) and trans fats (found in processed foods).

• For a 2,000 calorie diet, that is a total of 140 to 200 calories or 16 to 22 grams of saturated fats and unsaturated fats a day.
• You should also get no more than 25% to 30% of your daily calories from fats including monounsaturated or polyunsaturated types.
• Keep total fat consumption to no more than 25% to 30% of your daily calories. This includes monounsaturated and polyunsaturated fats.

Unsaturated fatty acid Resources
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