Fat is also essential for human bodylike fatty acids Omega 3.
of 2
-
Upload
dr-izzat-husain -
Category
Documents
-
view
213 -
download
0
Transcript of Fat is also essential for human bodylike fatty acids Omega 3.
-
7/29/2019 Fat is also essential for human bodylike fatty acids Omega 3.
1/2
Essential fatty acids or "essential-fats" are a kind of poly-unsaturated fat essential for human body; it
is mainly required for the normal growth and development of infants and young children. They are
also required in adults for optimum body homeostasis (metabolism).
Olive oil, Flax seeds etc.
Dietary fats are composed primarily of fatty acids and cholesterol. Fatty acids are classified chiefly
based upon their chemical structure as;
SFA (because they have no double bonds in their chain). Examples with more
percentage of saturated fats include butter, coconut oil, palm kernel oil, lard-butter, etc.
MUFA (with one double bond in their chain). Examples of oils with more
percentage of monounsaturated fats are olive oil, mustard oil, etc.
PUFA (have more than one double bond in their chain). Examples of oils with more
percentage of poly-unsaturated fats are sunflower oil, safflower oil, etc.
Trans fatty acids (Trans fats) is a particular form of unsaturated fats formed because of
partial hydrogenation of vegetable oils during high-heat cooking. However, once inside the human
body trans-fats increase LDL or bad cholesterol levels in the blood and thus, behave like saturated
fats.
As mentioned above, essential fatty acids are a kind of poly-unsaturated fatty acid that must be
present in the food we eat for normal growth and development in infants, young children and adults.
The principal precursor of omega-6 fatty acids that play a role in pro-inflammatory
reactions, such as formation thrombus (blood clots), allergic reactions.
The precursor of omega-3 fatty acid that is important for growth and development.
Although omega-6 fats are pro-inflammatory, still they are required for optimum body functions such
as maintaining integrity of cell membranes, healthy skin, kidney function, and to combat against
bacteria and viruses. In fact, both omega-6 and omega-3 must be present in the diet for normal body
homeostasis. However, the diet must contain desired omega-6 to omega-3 ratio of 5:1 to 10:1. This
is because, high omega-6 and low omega-3 content as in sesame(43:0), safflower(77:0), sunflower
mailto:[email protected]:[email protected]:[email protected] -
7/29/2019 Fat is also essential for human bodylike fatty acids Omega 3.
2/2
oils (69:1) can predispose to free radical mediated cell injury, impaired immune function, reduced
glucose tolerance and diabetes, increased blood clot formations resulting in coronary heart disease
and stroke episodes.
Cooking oils having favorable omega-6: omega-3 and ratio?
Soybean oil (8:1)
Olive oil (8:1)
Omega-3 fatty acids like -linolenic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid
(EPA) must be present in the diet in the range of 0.6 to 1.2 percent of total calorie intake. All the
omega-3's presents in the nature are essentially derived from the plant kingdom such as green
algae, blue-green algae, plankton, etc. Amphibians like fish are rich in them when they feed on algae
and accumulate omega fats in great levels.
Excessive consumption of fish for omega-3 may result in accumulation of heavy metals like mercury,
arsenic, cadmium, lead, etc. Indeed certain fish are unsuitable for consumption and avoided duringpregnancy for the same reason. There exist many plant sources alternatively to fish such as flax
seeds, hemp, pumpkin seeds, kiwifruit, nuts like almond, walnuts are rich in omega-3's.
Health benefits of essential fatty acids:
Both linoleic (omega-6) and linolenic acids (omega-3) are building blocks of brain lipids. Therefore,
they are absolutely essential for normal fetal and infant brain as well as body growth, and
development of visual acuity.
These fats along with other fat-soluble vitamins like vitamin-A are required by the body for
maintenance of healthy skin and mucus membranes.
Fats with good omega-6 to omega-3 profile has been proven to reduce LDL or bad cholesterol and
rise HDL or good-cholesterol levels; thus, helps to prevent coronary heart disease (CHD) and stroke
episodes.
Omega-3 fats reduce pro-inflammatory prostaglandins and leukotrienes in the body. Their deficiency
may result in co-morbid conditions like dyslexia (difficulty in reading), dysgraphia (difficulty in writing)
and attention deficit-hyperactivity disease (ADHD) in children.
Vegetable oils are good sources of essential fats; however, the desired ratio of omega-6 to omega-3
that should be present in them between 5:1 and 10:1.
The foods rich in essential fats are:
Olive oil, Soybean oil, Legumes/pulses, Flax seed, almonds, variety of nuts and seeds,
Spinach/purslane and many dark green leafy vegetables, Kiwifruit and its similar fruits , Organic
hen's eggs and Fish.
Dr Izzat Husain
mailto:[email protected]:[email protected]:[email protected]
