Fatty Acids: What are They and How Much Should I Have?
Why do I need fatty acids? Learn more about the types of fatty acids and how much you should be consuming in your diet.
Lifestyle insight
Reading time: 2 minutes
Although we tend to hate fat on our hips, we need some fat to support our bodies. Plus the advice we get about fat intake can be confusing – we hear about different types of fats, and so-called fatty acids, and sometimes these terms get mixed up. So let’s break it down, and get the fat facts straight.
When nutritionists say “to cut fat”, it doesn’t necessarily mean all fats, becomes some fats are actually good for you. Fats are made up of different components. The most important of these are the fatty acids which are either saturated or unsaturated.
What makes a fat saturated or unsaturated?
Key differences
Saturated Fatty Acid
Unsaturated Fatty Acids1
Solid at room temperature
Mainly found in meat or butter1
Other sources are in “guilty pleasure foods” (i.e. pizza, ice cream, cookies, fast food, etc.)1
Liquid at room temperature
Mainly found in fish
Other sources include vegetables and seeds
Consumption of high amounts of saturated fats is linked to heart disease2
Consumption may be beneficial to cholesterol levels, inflammation, stabilising heart rhythms, and supporting cognitive functioning
Saturated Fat, Unsaturated Fat
Solid at room temperature.
Mainly found in meat or butter.
Other sources are in “guilty pleasure foods” (i.e. pizza, ice cream, cookies, fast food, etc.), Liquid at room temperature.
Mainly found in fish.
Other sources include vegetables and seeds.
Consumption of high amounts of saturated fats is linked to heart disease, Consumption may be beneficial to cholesterol levels, inflammation, stabilising heart rhythms, and supporting cognitive functioning.
Unsaturated fats can be further divided into two additional types:
Monounsaturated (MUFAs), which have one double bond
Polyunsaturated (PUFAs) which contain more than one double bond, among which there are the essential fatty acids (Omega-3 and Omega-6) Learn more about essential fatty acids.
Many of the benefits of unsaturated fats are from essential fatty acids, unfortunately, more people may not get enough of these in their diet alone.
How much of each type should I have?
Fats should be a part of our diet as they do provide benefits to our body and mind—at the right amount and type. Based on the Nutrition Committee of the American Heart Association no more than 30% of your daily calories should come from fat, and of that 30%, less than7% should come from saturated fats. So, when choosing to consume fat, try for unsaturated!
From salmon and sardines to cashews and corn oil, the fatty acids that you should be eating are in a range of common foods. Are you getting them regularly?
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