Unsaturated fatty acids: legitimate hype?
Unsaturated fatty acids: introduction
Unsaturated fatty acids are usually called the healthy fats designated. Many people even consume special supplements to be well cared for. We want to show in this article what exactly these fatty acids are and which functions they have in the body as well as the diet.
Unsaturated fatty acids: what is behind it?
- Fatty acids are organic acids consisting of hydrocarbon chains of different lengths consist. In contrast to the saturated fatty acids, unsaturated fatty acids consist of at least one double bond.
- One double bond of the fats is simple and, in the case of several double bonds, polyunsaturated fatty acids. The type of double bond ultimately decides the division into omega-3 or omega-6 fatty acids.
- Unlike the saturated fat, the body can do not produce all the unsaturated fatty acids themselvesbut most. Important essential fatty acids such as alpha-linolenic acid (omega-3) and linoleic acid (omega-6), on the other hand, must be ingested as food through the diet.
Unsaturated fatty acids: functions
- Unsaturated fatty acids perform important functions in our body. Monounsaturated fatty acids are important for the function of our cell membranes. Polyunsaturated fatty acids stabilize the cholesterol and are also important for their growth and development in children.
- Polyunsaturated fatty acids also often have an anti-inflammatory effect And since most of our brain is fat, they (especially docosahexaenoic acid) can also affect our mental state.
Unsaturated fatty acids: need
- The "German Nutrition Society (DGE) " beats a supply of 7 to 10 percent of the daily amount of energy by unsaturated fatty acids. In Germany, we consume significantly too much saturated fat and thus too much fat on the whole.
- Overall, the should Proportion of fats in the diet not more than 30 percent make out what's loud "German Society for Nutrition to the 60 to 80 grams of fat accounts. Especially in men, the consumption of fats is often 40 percent, often due to a high intake of animal fats.
Unsaturated fatty acids: good foods
A balanced diet includes healthy fats from different sources, These include, above all, nuts and seeds, but also fruits such as avocados or olives.
For oils you should on vegetable oils, eg. B. on rapeseed oil. However, as these contain highly concentrated amounts of fat, use them sparingly when cooking and preparing them. Fat is the highest energy macronutrient at nine calories per gram.
Monounsaturated fatty acids can be found in the following foods, among others:
- olive oil
- rapeseed oil
- nuts
- avocados
- olives
Polyunsaturated fatty acids, for example, in these foods:
- salmon
- herring
- tuna
- mackerel
- Sunflower oil
- soybean oil
How to make a nutrition plan is explained here. And we have also prepared everything about micronutrients and macronutrients for you.
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