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Fatty Acids
Polyunsaturated Fats
Essential fatty acids with multiple double bonds that support heart health, brain function, and cell structure
Quick Facts
Daily Needs
5-10% of total daily calories from polyunsaturated fats; ideally balanced between omega-3 and omega-6 sources
Importance
Polyunsaturated fats are essential fats that provide critical fatty acids your body cannot make, supporting cell membranes, hormone production, and inflammation regulation.
Key Functions
- •Cell membrane structure and function
- •Brain development and cognitive function
- •Cardiovascular health support
- •Inflammation regulation
- •Hormone production
- •Energy provision and storage
- •Vitamin absorption (fat-soluble vitamins)
- •Blood clotting regulation
- •Nervous system function
Deficiency Signs
- •Dry, flaky skin
- •Hair loss
- •Poor wound healing
- •Impaired growth in children
- •Weakened immune function
- •Irregular heartbeat
- •Neurological issues
- •Joint pain and inflammation
- •Reproductive problems
Excess Signs
- •Potential imbalance between omega-3 and omega-6 fatty acids
- •Increased oxidative stress with very high intake
- •Possible altered immune function with excessive omega-6 intake
- •Potential for increasing oxidized LDL cholesterol
- •Blood thinning effects at extremely high doses
Best Food Sources
- •Fatty fish (salmon, mackerel, sardines) - omega-3
- •Flaxseeds and flaxseed oil - omega-3
- •Walnuts - omega-3
- •Chia seeds - omega-3
- •Sunflower seeds and oil - omega-6
- •Safflower oil - omega-6
- •Corn oil - omega-6
- •Soybean oil - omega-6
- •Pine nuts - omega-6
- •Hemp seeds - balanced omega-3/6
Absorption Facts
- •Better absorbed when consumed with a meal containing some fat
- •Bile salts are necessary for proper absorption
- •Absorption occurs primarily in the small intestine
- •Cooking methods can affect stability and bioavailability
- •Long-chain PUFAs (like DHA) have different absorption mechanisms than shorter-chain PUFAs
- •Easily oxidized by heat, light, and air exposure
- •Competition between omega-3 and omega-6 fatty acids for absorption pathways
Special Considerations
- •Balance between omega-3 and omega-6 intake is important (aim for ratio of 1:1 to 1:4)
- •Modern diets often contain too much omega-6 relative to omega-3
- •Pregnancy and lactation increase requirements for certain PUFAs (especially DHA)
- •Stability issues - store PUFA-rich oils in dark, cool conditions
- •Cooking at high temperatures can damage PUFAs and create harmful compounds
- •People with certain conditions (bleeding disorders, upcoming surgery) should monitor intake
- •Different types have different effects - know your sources
About Polyunsaturated Fats
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