PUFA – Polyunsaturated Fats
What Are Polyunsaturated Fats (PUFAs)?
Polyunsaturated fats, or PUFAs, are healthy fats with more than one double bond in their chemical structure. These fats stay liquid even when chilled and are essential because the body can’t produce them on its own. PUFAs play important roles in building cell membranes and supporting overall health, making them vital in a balanced diet.
Which everyday foods are good sources of PUFAs?
PUFAs are found in many common foods including plant oils like sunflower, corn, soybean, and safflower oils. They are also abundant in fatty fish such as salmon, mackerel, and sardines, as well as in nuts and seeds like walnuts, flaxseeds, and chia seeds. Adding these foods to your diet naturally boosts your intake of essential fats.
How Do PUFAs Support Heart Health?
PUFAs may help heart health by lowering bad cholesterol and reducing blood fats called triglycerides. They protect the heart from irregular beats and improve artery health. Omega-3 fatty acids in PUFAs also reduce inflammation, lower blood pressure, and may prevent blood clots. Using oils rich in PUFAs instead of saturated fats can lower heart disease risk and support overall heart function naturally.
How Do PUFAs Differ from Other Fats?
Unlike saturated fats which can increase heart risks, PUFAs offer heart-protective benefits. Compared to monounsaturated fats with one double bond, PUFAs have multiple double bonds that keep cell membranes flexible and healthy. Their molecular structure supports many vital body functions.
Can PUFAs Enhance Brain Function and Development?
Essential PUFAs like omega-3s support brain growth, cognitive function, and eye health. They improve cell communication and may slow age-related cognitive decline. PUFAs are important especially during pregnancy and early childhood development.
Can PUFAs Help Manage Inflammation?
PUFAs, especially omega-3 fatty acids, help reduce inflammation linked to heart disease, arthritis, and other chronic conditions. They act as natural anti-inflammatory agents promoting overall immune health.
How Should You Use PUFA-Rich Oils in Cooking?
PUFA-rich oils are best for low-heat cooking, dressings, or drizzling as high heat can damage their delicate structure. They should be stored in cool, dark places to maintain freshness and nutrition.
Are There Any Considerations with PUFA Intake?
Balancing omega-3 and omega-6 is important as too much omega-6 relative to omega-3 can increase inflammation. Also, like all fats, PUFAs are calorie-dense, so moderation is key to avoid unwanted weight gain.
How Much PUFA Should I Consume Daily for Optimal Health?
Health experts recommend that polyunsaturated fats make up about 10% or less of your total daily calories. For example, if you consume 2,000 calories a day, roughly 200 calories can come from PUFAs. This balance helps you gain heart, brain, and immune benefits without excess calories. It’s also important to maintain a healthy ratio of omega-6 to omega-3 fats for best results.
Why Choose Jivo’s PUFA-Rich Oils for Your Kitchen?
Jivo offers cold-pressed, chemical-free oils rich in polyunsaturated fats that retain their natural nutrients and flavours for heart and brain health. These oils make it easy to add essential, healthful fats to everyday cooking.
Jivo Cold Press Sunflower Oil
• High in omega-6 polyunsaturated fats
• Naturally rich in vitamin E antioxidants
• Ideal for everyday cooking and light frying
Jivo Rice Bran Oil
• Balanced PUFA and monounsaturated fat content
• Contains oryzanol, supporting cholesterol balance
• Versatile for frying, baking, and sautéing
Jivo Cold Press Canola Oil
• A good source of omega-3 and omega-6 fatty acids
• Low in saturated fat
• Ideal for versatile cooking applications
These PUFA-rich oils from Jivo bring essential fats to your meals, supporting overall health while enhancing flavour.
Related Terms: MUFA