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Polyunsaturated Fat

Woman happy with her weight.
Polyunsaturated Fats Are Critical For Maintaining A Healthy Body Weight
Polyunsaturated fats, also known as “PUFAs,” are considered good fats because they lower your cholesterol and decrease the risks of heart disease. What are polyunsaturated fats? Depending on their position on the long carbon chains and their hydrogen type, unsaturated fats can be classified as monounsaturated, polyunsaturated, or trans-fat. Polyunsaturated fats are linked to lowering unhealthy cholesterol levels and may reduce the risk of breast cancer. They also aid in infant development, reproduction, and general development.
#Anti-Aging #Brain Health #Cancers #Fats #Fetal Development #Heart Health #Joint Health #Macronutrients
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  • Benefits
  • Daily Intake
  • Healthy Foods
  • Sources

Polyunsaturated Fat Benefits

Checkout the amazing benefits of polyunsaturated fat and see why it makes a wealthy body.

Help Keep The Heart Healthy

The intake of high amounts of fat is by nature, harmful to the health of the heart as it increases the amount of cholesterol in the body, leading to increased risk of heart attack and other cardiovascular diseases.[r296] Polyunsaturated fatty acids, on the other hand, reduce the amount of low-density lipoproteins, or as we may call it 'bad cholesterol (LDL)'.

Cholesterol may get deposited in the blood vessels impairing the flow of blood and leading to cardiovascular diseases. Consuming polyunsaturated fatty acids reduces cholesterol levels, helps in keeping the heart working in optimum conditions, and keeps the vessels clear and healthy.

Beneficial For Proper Fetal Development

Polyunsaturated fatty acids, particularly omega 3, are known to be beneficial for fetal development, and pregnant women are advised to consume more of them. The polyunsaturated fatty acids are used for the development of the fetal brain and eyes.[r287] It has been shown that babies whose mothers consumed more polyunsaturated fats had better problem-solving skills than others. Intake of polyunsaturated fatty acids has been shown to reduce the risk of pre-term labor in women as well.

Boosts Brain Health

Omega-3 fatty acids, particularly Docosahexaenoic acid, called DHA, has been found to show beneficial effects on brain health.[r295] In people who consumed omega 3 fats, better resistant to age-related mental decline was seen. Omega 3 fatty acids also help prevent dementia and improve memory and overall brain function.

Benefits Joint Health

The polyunsaturated fatty acids, particularly omega-3 fatty acids, possess anti-inflammatory properties. These fatty acids have proven to be beneficial for joint health, particularly in people with rheumatoid arthritis.[r294] People who consume more polyunsaturated fatty acids have better chances to treat mild to moderate osteoarthritis, as they relieve inflammation.

Supports Anti-Aging

The intake of polyunsaturated fatty acids has been shown to be helpful as anti-aging agents.[r288] They decrease the oxidative stress that is linked with telomere shortening, a bodily process which limits stem cell function, regeneration, and organ maintenance during ageing. The prevention of telomere shortening is known to protect cell aging in people with coronary heart disease.

Helps Decrease The Risk of Cancer

Intake of omega-3 fatty acids has been shown to boost the cell responses against cancer cells. Various mechanisms have been reported to have increased the immune response against cancer cells, which include decreased production of certain substances, increased apoptosis or destruction of cancer cells, and better immune response to cancer.[r292]

Daily Intake For Polyunsaturated Fat

Below is the recommended daily dosage for polyunsaturated fat based on age and gender. It is impossible to keep up with this number on a daily basis. Just be sure to eat foods rich in polyunsaturated fat on a regular basis to ensure your needs are being met.
Group
Age
Amount
DRI
Child
1-3
33-44g*
AMDR
Female
4-8
33-47g*
AMDR
Female
9-13
44-62g*
AMDR
Female
14-18
50-70g*
AMDR
Female
19-30
44-78g*
AMDR
Female
31-50
40-70g*
AMDR
Female
51+
36-62g*
AMDR
Male
4-8
44-62g*
AMDR
Male
9-13
50-70g*
AMDR
Male
14-18
89-124g*
AMDR
Male
19-30
67-117g*
AMDR
Male
31-50
49-86g*
AMDR
Male
51+
44-78g*
AMDR
  • Amount includes both monounsaturated, polyunsaturated, and omega fats.
  • Dietary Reference Intakes (DRI) is the general term for a set of reference values used to plan and assess nutrient intakes of healthy people.
  • Calculate your nutritional needs based on your activity level.

Healthy Foods High In Polyunsaturated Fat

There are over 130+ foods that contain high amounts of polyunsaturated fat. Find your preferred foods and add them to your menu.
Walnuts
Walnuts
Sunflower seeds.
Sunflower Seeds
Flaxseeds.
Flaxseeds
Food
Grams
Walnuts
47%
Pine Nuts
44%
Sunflower Seeds
42%
Flaxseeds
37%
Brazil Nuts
31%
Black Chia Seeds
30%
White Sesame Seeds
28%
Pecans
28%
Pumpkin Seeds
27%
Peanuts
19%
Pistachios
19%
Almonds
16%
Hazelnuts
10%
Cashews
10%
Winged Beans
6%
  •   All food nutrient profiles are based on a weight of 100 grams.
  • * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
  •   All foods are vegetarian.

Sources

For more scientfical information about polyunsaturated fat, see the links below.
  • r330. Telomere shortening and ageing
  • r296. Polyunsaturated fatty acids and their effects on cardiovascular disease
  • r295. Role of Omega-3 PUFAs in Neurobiological Health.
  • r294. Polyunsaturated fatty acids: any role in rheumatoid arthritis?
  • r293. Polyunsaturated Fat
  • r292. Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits
  • r291. Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits.
  • r290. Health Risks of Overconsumption and Improper Use
  • r289. Replacing Saturated Fat With Polyunsaturated Fats--Not Carbs--Reduces CHD Risk
  • r288. Powerful PUFAs: The many health benefits of omega-3s
  • r287. Polyunsaturated fatty acids and fetal brain development
  • r286. The truth about fats: the good, the bad, and the in-between

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