Polyunsaturated fat
Polyunsaturated fat (also called a polyunsaturated fatty acid) is a type of unsaturated fat where there are two or more double bonded carbon molecules in the compound. It is called unsaturated as it holds fewer hydrogen molecules, with each pair of double bonded carbons preventing two hydrogen molecules from bonding, then it could if there were no double bonded carbons. Foods with a significant amount of polyunsaturated fat include flax, walnuts, sunflower seeds, salmon, mackerel, herring, albacore tuna, and trout.[1]
Polyunsaturated fats are typically classified by their omega number which is determined by which carbon molecule, starting from end of the carbon chain, has the first double bonded carbon molecule. There are four possible types: omega-3 fatty acid, omega-6 fatty acid, omega-7 fatty acid, and omega-9 fatty acid.[2]
Omega-3 and omega-6 fatty acids
Omega-3 and omega-6 fatty acids are called an essential fatty acid as the human body requires these compounds, is unable to make them, and they must be consumed in food eaten for proper nutrition. Omega-6 fatty acids have an inflammatory effect on the body, and omega-3 fatty acids have an anti-inflammatory effect on the body, with the ratio of the two fats eaten has shown to be important. A ratio of 4 to 1 or lower has shown to decrease inflammation and related diseases. However, the standard American diet has an average ratio of 16 to 1.[2]
| Source | Omega-6 (mg/100g) |
Omega-3 (mg/100g) |
Ratio |
|---|---|---|---|
| Mackerel | 219 | 2670 | 1:12 |
| Salmon | 982 | 2506 | 1:3 |
| Sea bass | 24 | 671 | 1:28 |
| Oysters | 28 | 435 | 1:16 |
| Sardines | 3544 | 1480 | 2:1 |
| Shrimp | 28 | 540 | 1:19 |
| Trout | |||
| Seaweed | |||
| Algae | |||
| Chia seeds | 5785 | 17552 | 1:3 |
| Hemp seeds | |||
| Flax seeds | 5911 | 22813 | 1:4 |
| Walnuts | |||
| Soybeans | 4466 | 598 | 7:1 |
| Kidney beans |