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Fat intake and fat loss Fat intake and fat loss
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Polyunsaturated and monounsaturated fats

Polyunsaturated and monounsaturated fats are considered to be the “good” fats. The reason they are considered good is because they are sources of essential fatty acids: omega-3 and omega-6 fatty acids.

Essential fatty acids

All fats are composed of fatty acids. Some can be synthesized in the body while others cannot. The ones that cannot be synthesized in the body and therefore must come from the diet are known as essential fatty acids (EFA). There are two essential fatty acids:
• Alpha-linolenic acid (ALA) – member of the omega-3 fatty acid family
• Linoleic acid (LA) – member of the omega-6 fatty acid family

EFA are required by every cell in the body on a daily basis for synthesis purposes (used to build cell membranes). The body’s need for EFA outweighs the need for protein and other nutrients considered to be essential.

Omega-3 fatty acids

The essential omega-3 fatty acid, alpha-linolenic acid:
• Promotes eye and brain development
• Improves immune function
• Helps prevent abnormal heart rhythms

The other two omega-3 acids are docosahexanoic (DHA) and eicosapentalnoic acid (EPA).

Some of the benefits of omega-3 fatty acids are:
• They reduce blood cholesterol and triglycerides levels
• Lower the risk of stroke, heart attack and hardening of arteries
• Improve immune response, brain and glandular system functioning

The best source of omega-3 fatty acids are fish, especially cold water marine fish.
Also, dark-green leafy vegetables and some plant-derived oils (flaxseed oil, canola oil, soybean oil, walnut oil etc.) contain omega-3 EFA.

Omega-6 fatty acids

Linoleic acid (LA), the essential omega-6 fatty acid is responsible for lowering total blood cholesterol levels as well as low-density lipoprotein (LDL or “bad”) cholesterol levels.

The main sources of omega-6 EFA are vegetables and oils.

Although omega-6 EFA consumption is important by itself, some scientists feel that the ratio of omega-6 to omega-3 acids is important as well. While most tissues require a ratio of omega-6 to omega-3 between 5 to 1 and 3 to 1, the average person consumes these fats in a ratio of 20 to 1 or more.

Increasing omega-3 consumption, while controlling omega-6 intake, is an important step towards improved health and body composition.
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Creator: trifm
Category: Diet and Nutrition
Posted: 1/29/2008
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trifm “ glad it helps ”
-  trifm on 1/29/2008
Hulbs “ Nice Post,

While I was aware of the need for O3 and and O6 in my diet and how to get it, I wasn't aware of the ratio detail that you went into. It is good to know that my eating of a small serve of tinned tuna about 5 times a week and of a cooked serve of fresh salmon (or similar) about once a week is a good thing.

Hulbs ”
-  Hulbs on 1/29/2008

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