User:Kelsey.bartolozzi

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Types of fats in food
Components
Manufactured fats

In nutrition, polyunsaturated fat, or polyunsaturated fatty acid, are fatty acids in which more than one carbon-carbon double bond exists within the molecule. [1] That is, the molecule has two or more points on its structure capable of bonding additional hydrogen atoms not currently part of the structure. Polyunsaturated fatty acids can assume a cis or trans conformation depending on the geometry of the double bond.

The lack of the extra hydrogen atoms on the molecule's surface typically reduces the strength of the compound's intermolecular forces, thus causing the melting point of the compound to be significantly lower. This property can be observed by comparing predominately unsaturated vegetable oils, which remain liquid even at relatively low temperatures, to much more saturated fats such as butter or lard[clarification needed] which are mainly solid at room temperature. Trans fats are more similar to saturated fat than are cis fats in many respects, including the fact that they solidify at a higher temperature than cis fats.

Chemical structure of the polyunsaturated fat linoleic acid.
3D representation of linoleic acid in a bent conformation.

A fatty acid has a carboxylic acid at one end and a methyl group at the other end. One method for specifying Carbon atoms in a fatty acid is by using Greek letters on the basis of their distance from the carboxylic acid. The carbon atom closest to the carboxylic acid is the alpha carbon, the next adjacent carbon is the beta carbon, etc. In a long-chain fatty acid the carbon atom in the methyl group is called the omega carbon because omega is the last letter of the Greek alphabet.

Omega-3 fatty acids have a double bond three carbons away from the methyl carbon, whereas omega-6 fatty acids have a double bond six carbons away from the methyl carbon. The illustration below shows the omega-6 fatty acid, linoleic acid.

Health[edit]

Benefits[edit]

Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats. Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks.[2] Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease.[3] Consumption of refined sugar and refined grain products also cause the body to metabolize omega-6 fats into pro-inflammatory prostaglandins.[citation needed]

Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival.[4] Among n-3 fatty acids [Omega-3], neither long-chain nor short-chain forms were consistently associated with breast cancer risk. High levels of docosahexaenoic acid (DHA), however, the most abundant n-3 PUFA [Omega-3] in erythrocyte membranes, were associated with a reduced risk of breast cancer.[5] The DHA obtained through the consumption of polyunsaturated fatty acids is positively associated with cognitive and behavioral performance. In addition DHA is vital for the grey matter structure of the human brain, as well as retinal stimulation and neurotransmission. [6]

Dietary intake of polyunsaturated fatty acids has been shown in several studies to decrease the risk of developing amyotrophic lateral sclerosis (ALS, a.k.a. Lou Gehrig's Disease).[7][8] Essential fatty acids (EFA) in polyunsaturated fats are shown to decrease the risk of depression, hypertension, and attention deficit hyperactivity disorder. [9]

There exist conflicting associations between dietary factors and incident atrial fibrillation (AF). A 2010 study published in AJCN suggested that polyunsaturated fats were found to have no significant association with AF. [10]

Consumption during pregnancy[edit]

Consumption of omega-3 fatty acids during pregnancy is critical to fetal development. They are required during the prenatal period for the formation of synapses and cell membranes. These processes are also essential in postnatal human development for injury response of the central nervous system and retinal stimulation. [11]

A study published in The Journal of Nutrition in 2007 found that the maternal diet of rats affects the brain DHA status of offspring. It suggests that a maternal diet containing insufficient amounts of omega-3 polyunsaturated fatty acid can lead to greater risk of decreased accretion of brain DHA in offspring. [12]

Relation to cancer[edit]

A 2010 study of 3,081 women suffering from breast cancer was done to research the effects of polyunsaturated fats on breast cancer. It demonstrated that the consumption of high amounts of long chain omega-3 polyunsaturated fats from food produced a 25% reduced risk of additional breast cancer events. These women were also shown to have reduced risk of “all-cause mortality.” Consumption of polyunsaturated fats through fish oil supplements was not shown to decrease risk of recurring breast cancer events. [13]

At least one study in mice has shown that consuming high amounts of polyunsaturated fat (but not monounsaturated fat) may increase the risk of metastasis in cancer patients. [10]. The researchers found that linoleic acid in polyunsaturated fats produced increasing membrane phase separation, and thereby increased adherence of circulating tumor cells to blood vessel walls and remote organs. According to the report 'The new findings support earlier evidence from other research that consuming high amounts of polyunsaturated fat may increase the risk of cancer spreading'. The propensity for polyunsaturated fats to oxidize is another possible risk factor.[14][15] This leads to the generation of free radicals and eventually to rancidity. Studies have shown that low dosages of Coenzyme Q10 reduce this oxidation, and a combination of a diet rich in polyunsaturated fatty acids and Coenzyme Q10 supplementation leads to a longer lifespan in rats.[16] Studies on animals have shown a link between polyunsaturated fat and the incidence of tumours. In some of these studies the incidence of tumours increased with increasing intake of polyunsaturated fat, up to about 5% of total energy, near to the middle of the current dietary intake in humans. However, studies in humans have found little evidence of an association between polyunsaturated fat and the risk of cancer.[citation needed] It is advised that the level of polyunsaturated fats in the diet be regulated if Coenzyme Q10 supplements are not being taken. However, even without Coenzyme Q10 supplementation, the effect on health might be more beneficial than harmful in terms of its effect on reducing cholesterol levels.

Food sources of polyunsaturated fat[edit]

[17]

Food source (100g) Polyunsaturated fat (g)
Walnuts 47
Sunflower seeds 33
Sesame seeds 26
Unsalted peanuts 16
Peanut butter 14.2
Olive oil 11
Seaweed 11
Sardines 5
Soybeans 5
Tuna 3
Wild salmon 2.5
Whole grain wheat 0.8

10% of a person’s daily caloric intake should be consumed from polyunsaturated fats. [18]

Fat composition in different foods
Food Saturated Mono-
unsaturated		 Poly-
unsaturated
As weight percent (%) of total fat
Cooking oils
Algal oil[19] 4 92 4
Canola[20] 8 64 28
Coconut oil 87 13 0
Corn oil 13 24 59
Cottonseed oil[20] 27 19 54
Olive oil[21] 14 73 11
Palm kernel oil[20] 86 12 2
Palm oil[20] 51 39 10
Peanut oil[22] 17 46 32
Rice bran oil 25 38 37
Safflower oil, high oleic[23] 6 75 14
Safflower oil, linoleic[20][24] 6 14 75
Soybean oil 15 24 58
Sunflower oil[25] 11 20 69
Mustard oil 11 59 21
Dairy products
Butterfat[20] 66 30 4
Cheese, regular 64 29 3
Cheese, light 60 30 0
Ice cream, gourmet 62 29 4
Ice cream, light 62 29 4
Milk, whole 62 28 4
Milk, 2% 62 30 0
Whipping cream[26]* 66 26 5
Meats
Beef 33 38 5
Ground sirloin 38 44 4
Pork chop 35 44 8
Ham 35 49 16
Chicken breast 29 34 21
Chicken 34 23 30
Turkey breast 30 20 30
Turkey drumstick 32 22 30
Fish, orange roughy 23 15 46
Salmon 28 33 28
Hot dog, beef 42 48 5
Hot dog, turkey 28 40 22
Burger, fast food 36 44 6
Cheeseburger, fast food 43 40 7
Breaded chicken sandwich 20 39 32
Grilled chicken sandwich 26 42 20
Sausage, Polish 37 46 11
Sausage, turkey 28 40 22
Pizza, sausage 41 32 20
Pizza, cheese 60 28 5
Nuts
Almonds dry roasted 9 65 21
Cashews dry roasted 20 59 17
Macadamia dry roasted 15 79 2
Peanut dry roasted 14 50 31
Pecans dry roasted 8 62 25
Flaxseeds, ground 8 23 65
Sesame seeds 14 38 44
Soybeans 14 22 57
Sunflower seeds 11 19 66
Walnuts dry roasted 9 23 63
Sweets and baked goods
Candy, chocolate bar 59 33 3
Candy, fruit chews 14 44 38
Cookie, oatmeal raisin 22 47 27
Cookie, chocolate chip 35 42 18
Cake, yellow 60 25 10
Pastry, Danish 50 31 14
Fats added during cooking or at the table
Butter, stick 63 29 3
Butter, whipped 62 29 4
Margarine, stick 18 39 39
Margarine, tub 16 33 49
Margarine, light tub 19 46 33
Lard 39 45 11
Shortening 25 45 26
Chicken fat 30 45 21
Beef fat 41 43 3
Goose fat[27] 33 55 11
Dressing, blue cheese 16 54 25
Dressing, light Italian 14 24 58
Other
Egg yolk fat[28] 36 44 16
Avocado[29] 16 71 13
Unless else specified in boxes, then reference is:[citation needed]
* 3% is trans fats

See also[edit]

References[edit]

  1. ^ Ordman, R. (2011). Introduction to fats. Unpublished manuscript, Biochemistry Program, Beloit College, Beloit, WI. Retrieved from [1]
  2. ^ National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid". Archived from the original on 3 May 2006. Retrieved 26 March 2006.
  3. ^ Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine. 8 Suppl 1: S42–5. doi:10.2459/01.JCM.0000289275.72556.13. PMID 17876199. S2CID 1420490.{{cite journal}}: CS1 maint: date and year (link)
  4. ^ Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve. 14 (8): 739–47. doi:10.1002/mus.880140808. PMID 1890998. S2CID 38753022.{{cite journal}}: CS1 maint: date and year (link) CS1 maint: multiple names: authors list (link)
  5. ^ Pala V, Krogh V, Muti P; et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute. 93 (14): 1088–95. doi:10.1093/jnci/93.14.1088. PMID 11459870. {{cite journal}}: Explicit use of et al. in: |author= (help)CS1 maint: date and year (link) CS1 maint: multiple names: authors list (link)
  6. ^ Bain, S. (2010). Achieving optimal omega-3 atty actid status in the vegan population. Beloit, WI: Biochemistry Program. [2]
  7. ^ Veldink JH, Kalmijn S, Groeneveld GJ; et al. (April 2007). "Intake of polyunsaturated fatty acids and vitamin E reduces the risk of developing amyotrophic lateral sclerosis". Journal of Neurology, Neurosurgery, and Psychiatry. 78 (4): 367–71. doi:10.1136/jnnp.2005.083378. PMC 2077791. PMID 16648143. {{cite journal}}: Explicit use of et al. in: |author= (help)CS1 maint: date and year (link) CS1 maint: multiple names: authors list (link)
  8. ^ Okamoto K, Kihira T, Kondo T; et al. (October 2007). "Nutritional status and risk of amyotrophic lateral sclerosis in Japan". Amyotrophic Lateral Sclerosis. 8 (5): 300–4. doi:10.1080/17482960701472249. PMID 17852010. S2CID 24791617. {{cite journal}}: Explicit use of et al. in: |author= (help)CS1 maint: date and year (link) CS1 maint: multiple names: authors list (link)
  9. ^ Bain, S. (2010). Achieving optimal omega-3 fatty acid status in the vegan population. Beloit, WI: Biochemistry Program. [3]
  10. ^ AJCN 93: 261-266 (2010) [4]
  11. ^ Bain, S. (2010). Achieving optimal omega-3 fatty acid status in the vegan population. Beloit, WI: Biochemistry Program. [5]
  12. ^ AJCN 137: 125-129 (2007)[6]
  13. ^ The Journal of Nutrition, 141: 201-206 (2010) [7]
  14. ^ Scislowski V, Bauchart D, Gruffat D, Laplaud PM, Durand D (2005). "Effect of dietary n-6 and n-3 polyunsaturated fatty acids on peroxidizability of lipoproteins in steers". Lipids. 40 (12): 1245–56. doi:10.1007/s11745-005-1492-z. PMID 16477809. S2CID 4056249.{{cite journal}}: CS1 maint: multiple names: authors list (link)
  15. ^ Diniz YS, Cicogna AC, Padovani CR, Santana LS, Faine LA, Novelli EL (2004). "Diets rich in saturated and polyunsaturated fatty acids: metabolic shifting and cardiac health". Nutrition. 20 (2): 230–4. doi:10.1016/j.nut.2003.10.012. PMID 14962692.{{cite journal}}: CS1 maint: multiple names: authors list (link)
  16. ^ Quiles JL, Ochoa JJ, Huertas JR, Mataix J (2004). "Coenzyme Q supplementation protects from age-related DNA double-strand breaks and increases lifespan in rats fed on a PUFA-rich diet". Exp Gerontol. 39 (2): 189–94. doi:10.1016/j.exger.2003.10.002. PMID 15036411. S2CID 15911304.{{cite journal}}: CS1 maint: multiple names: authors list (link)
  17. ^ United States Department of Agriculture, Agricultural Research Service. (2011). National nutrient database for standard reference, release 23 [8]
  18. ^ Ordman, R. (2011). Dietary recommendations from the national cholesterol education program expert panel on detection, evaluation, and treatment of high blood cholesterol in adults. Unpublished manuscript, Biochemistry Program, Beloit College, Beloit, WI. Retrieved from [9]
  19. ^ "Thrive Culinary Algae Oil". Retrieved 7 January 2019.
  20. ^ a b c d e f Anderson D. "Fatty acid composition of fats and oils" (PDF). Colorado Springs: University of Colorado, Department of Chemistry. Retrieved April 8, 2017.
  21. ^ "NDL/FNIC Food Composition Database Home Page". United States Department of Agriculture, Agricultural Research Service. Retrieved May 21, 2013.
  22. ^ "Basic Report: 04042, Oil, peanut, salad or cooking". USDA. Archived from the original on March 9, 2016. Retrieved 16 January 2015.
  23. ^ "Oil, vegetable safflower, oleic". nutritiondata.com. Condé Nast. Retrieved 10 April 2017.
  24. ^ "Oil, vegetable safflower, linoleic". nutritiondata.com. Condé Nast. Retrieved 10 April 2017.
  25. ^ "Oil, vegetable, sunflower". nutritiondata.com. Condé Nast. Retrieved 27 September 2010.
  26. ^ USDA Basic Report Cream, fluid, heavy whipping
  27. ^ "Nutrition And Health". The Goose Fat Information Service.
  28. ^ "Egg, yolk, raw, fresh". nutritiondata.com. Condé Nast. Retrieved 24 August 2009.
  29. ^ "09038, Avocados, raw, California". National Nutrient Database for Standard Reference, Release 26. United States Department of Agriculture, Agricultural Research Service. Archived from the original on January 10, 2014. Retrieved 14 August 2014.

External links[edit]

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