What Are Unsaturated Fatty Acids?

Unsaturated fatty acids are considered healthy and are important for a healthy diet . Much more, unsaturated fatty acids are essential for some important functions of the human body. Nutrition science today agrees that unsaturated fatty acids should be a part of every diet.

You can find out what exactly unsaturated fatty acids are, what significance they have for your organism, and how you can easily integrate them into your diet in this article.

Saturated and unsaturated fatty acids – the differences

Fats are crucial for our health and are therefore among the basic nutrients. Fats only become unhealthy if you eat too many of them and, above all, if you consume too many of the wrong fats. The content of saturated and unsaturated fatty acids is important. A ratio of 1:2 (saturated to unsaturated fatty acids) is optimal. Ideally, more than a third should consist of monounsaturated fatty acids (oleic acid).

The difference between these two types of fat lies in their chemical structure and the associated absorption capacity of the human body. Monounsaturated fatty acids are present, for example, in avocados, peanuts ( nuts ^​1 ) or olive oil and are easily digestible for your body. They help you absorb fat-soluble vitamins and also protect your organs.

While your body can also produce the monounsaturated fatty acids itself, it is dependent on dietary intake for polyunsaturated fatty acids. Therefore, it is particularly important that you consume polyunsaturated fatty acids through your diet. These include, in particular, the well-known omega-3 and omega-6 fatty acids, which are found, for example, in nuts or cold-water fish such as salmon or tuna. ^​2​

Unsaturated fatty acids and their function

Unsaturated fatty acids are essential for your body. For example, they are part of your cell membranes and ensure the necessary elasticity and permeability of the membranes. But your brain also needs unsaturated fatty acids to function fully.

In addition, polyunsaturated fatty acids play an important role in your body's anti-inflammatory processes. In some cases, the fatty acids in your body also develop into important hormones or contribute to cell division.

As you can see, the absorption of these fats is essential for your body to carry out vital processes and for you to stay healthy. But what exactly do you have to pay attention to in your diet?

Which foods contain unsaturated fatty acids?

Unsaturated fatty acids can be found in a wide variety of foods. Omega-6 fatty acids, for example, are found in various vegetable oils

and in some animal products

the alpha-linolenic acid of omega-3 fatty acids is also found in oils, but predominantly in flaxseed oil, hemp oil, walnut oil, and rapeseed oil. Furthermore, omega-3 fats are present in various types of fish (herring, tuna, sprat, salmon, mackerel,...).

Especially for vegetarians and vegans, it is important that the essential fatty acids are absorbed via vegetable oils. If necessary, supplements can be added to the diet to prevent cardiovascular diseases. Polyunsaturated fatty acids reduce the risk of coronary heart disease, such as heart attack, reports the German Nutrition Society.

Are unsaturated fatty acids healthy?

In general, unsaturated fatty acids are quite healthy and can help your body prevent diseases and carry out vital processes. Since the body cannot produce polyunsaturated fatty acids itself, the German Nutrition Society recommends replacing monounsaturated fatty acids with polyunsaturated fatty acids.

However, caution is advised here: too high a proportion of omega-6 fat can intensify your body's inflammatory reactions. Since most foods contain more omega-6 than omega-3 fatty acids, it is important that you consciously make an effort to absorb enough omega-3 fats through your diet.

However, the intake of omega-3 supplements has so far shown no positive results in heart disease. It is therefore sufficient if you regularly eat fish species rich in omega-3 fats.

How can I incorporate unsaturated fatty acids into my diet?

First of all, it makes sense to understand which foods contain saturated and which unsaturated fatty acids. This way, you can be sure to avoid too high a proportion of saturated fat, and you can easily replace some of the products in your diet if necessary.

In addition, plant-based fats tend to be significantly healthier than animal fats. For example, you could replace butter with a thin layer of avocado cream. This tastes good and is easier on your body.

Unsaturated Fatty Acids for Breakfast – Oatmeal

Oatmeal is

The proportion of monounsaturated and polyunsaturated fatty acids is relatively balanced (2.8 grams and 2.5 grams). This way you can be sure that you have already absorbed both forms of the important unsaturated fatty acids at breakfast.

Fat composition in oats

Have you ever cooked the popular porridge from oats ? This is a great way to do something good for your body in the morning and contribute to your own health. Learn more about the health benefits of porridge and oatmeal.