Polyunsaturated Fat Benefits
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.
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
- 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
- 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.
- 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