MUFA & PUFA provide 9 calories per gram and is healthier than saturated fats. PUFA% should be higher than MUFA%.
Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are essential healthy fats that play an important role in our body. MUFA is found in plant based oils like canola oil, sunflower oil, and olive oil, nuts and seeds, avocados, and dairy. PUFA, on the other hand, can be attained from chia and hemp seeds, fish, soybean oi, sunflower oil, rapeseed oil.
Consuming MUFA and PUFA offers numerous health benefits to our boy. Omega-3 fatty acids, a type of PUFA, possess anti-inflammatory properties and have been associated with a decreased risk of coronary heart diseases and Alzheimer's disease. They also help reduce oxidative stress and improve triglyceride levels in the body. Certain unsaturated fats, including MUFA and PUFA, have been found to exhibit anti-cancer properties. Incorporating these healthy fats into your diet can contribute to overall well-being.
MUFA and PUFA generally do not have severe consequences if consumed in excess but it can lead to vomiting, heartburn, and unwanted weight gain. Fat gives out the highest amount of energy per gram amongst all calories so unless you exercise well in response to eating high fat food, your body will tend to gain unwanted weight.
"Who should be cautious with unsaturated fats: 1. Individuals with heart disease or diabetes. 2. Consult a healthcare professional or registered dietitian for personalized guidance. 3. Seek professional advice for personalized recommendations. Unsaturated fats are generally beneficial, but those with specific health conditions should exercise caution and consult professionals for personalized advice."
MUFA and PUFA can be obtained from a variety of food sources. Seeds and nuts like almonds, walnuts, and flaxseeds, and oils such as olive oil, canola oil, and avocado oil are rich in MUFA. Dairy products like milk, cheese, and yogurt also contain considerably high content of MUFA. There are some whole grains like wheat, brown rice, and oats provide small amounts of both MUFA and PUFA. Incorporating these foods into your diet can help you obtain the benefits of MUFA and PUFA.
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