Essential fatty acids
The main components of all fats are the fatty acids which might be saturated, monounsaturated or polyunsaturated. Fats containing a high proportion of saturated fatty acids are solid at room temperature. These are commonly known as saturated fats and are usually derived from animal sources e.g. lard, suet and butter. Most plant fats are high in either polyunsaturated or monounsaturated fats except palm and coconut fat which is highly saturated.Saturated and monounsaturated fats are not necessary in the diet as they can be made in the human body.
Two polyunsaturated fatty acids (PUFAs) that cannot be made in the body are linoleic acid and alpha-linolenic acid. They must be provided by diet and are known as essential fatty acids. Within the body both can be converted to other PUFAs such as arachidonic acid, or eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
In the body PUFAs are important for maintaining the membranes of all cells; for making prostaglandins which regulate many body processes which include inflammation and blood clotting. Another requirement for fat in the diet is to enable the fat-soluble vitamins A, D, E and K to be absorbed from food; and for regulating body cholesterol metabolism.
Polyunsaturated Fatty Acids - Dietary Sources
Food sources of the two main dietary polyunsaturated fatty acids (linoleic acid and alpha-linolenic acid) are listed below.Linoleic Acid (Omega 6 family)
- Vegetables
- Fruits
- Nuts
- Grains
- Seeds
Good sources:
Oils made from:- Safflower
- Sunflower
- Corn
- Soya
- Evening primrose
- Pumpkin
- Wheatgerm.
Alpha-Linolenic Acid (Omega 3 family)
(Please note - fish is not the only source of omega 3 acids. Flaxseed oil contains twice as much as is found in fish oil!).- Flaxseeds (linseeds)
- Mustard seeds
- Pumpkin seeds
- Soya bean
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