Fatty Acids In Oils
We need a greater supply of omega 3 rather than omega 6 from our cooking oil for good health. It is most desirable to use oils rich in MUFA coupled with fair amounts of omega 3 fatty acids.
Fats and oils are made up of basic units called fatty acids. The unsaturated fatty acids present in vegetable oils can be divided into two broad categories:
- Monounsaturated Fatty acids (MUFA)
- Polyunsaturated Fatty acids (PUFA)
MUFA and PUFA are found in vegetable oils and are liquid at room temperature. In recent research, MUFA has been highlighted as the most valuable fat component for the prevention and treatment of heart disease. According to well established findings, it lowers bad cholesterol, triglycerides, blood pressure and increases good cholesterol when used as a cooking medium. MUFA should form up to 15 percent of the total calories. High intake of MUFA is inversely related to heart disease.
Some polyunsaturated fatty acids (PUFA) are called essential fatty acids. These include:
- Linoleic acid (omega 6 fatty acid)
- Linolenic acid (omega 3 fatty acid / Alpha linolenic acid)
They are called as essential fatty acids as they must be obtained through diet; they cannot be synthesized by the body. They are vital for cell structure and serve as raw material for a number of regulatory substances called prostaglandins which help lower bad cholesterol, maintain blood pressure and prevent clot formation.
Cooking fat/oil is the visible source of fat whereas the fat that comes from the food we eat is the invisible source. Omega-3 fats have far greater benefits than omega-6 fats. Omega-6 fatty acids are available in plenty in a variety of foods and therefore their requirement is easily met. They should form 5 to 8 percent of the total calories. Omega-3, on the other hand, has varied health benefits and at the same time is present only in much selected foods and oils. It should form 1 to 2 percent of the total calories.
MUFA and PUFA rich oils-
| SATURATED | MONO-UNSATURATED | POLYUNSATURATED | ||
| Coconut Palm kernel Ghee / butter Vanaspati | Red palm oil Palmolein Groundnut Ricebran Sesame Olive | LINOLEIC (OMEGA 6) | ALPHA LINOLENIC (OMEGA 3) | |
| LOW | Red palm oil, Palmolein | Mustard / Rapeseed, Canola, Soybean, Flaxseed oil | ||
| MODERATE | Groundnut, Ricebran, Sesame | |||
| HIGH | Safflower, Sunflower, Cottonseed, Corn, Soybean | |||
Source: Dietary Guidelines for Indians, NIN, 2010
By an overuse of cooking oil high in omega 6 fatty acids, we would add to the existing load of omega 6 fats in the diet. This could favor oxidative stress and can initiate the process of damage to blood vessels. To create a good environment in the body, we need a greater supply of omega 3 rich oils and foods rather than omega 6 rich oils and foods. It is therefore recommended to select an oil moderate in omega 6 but high in omega 3 fats.
It is most desirable to use a oil rich in MUFA coupled with fair amounts of omega 3 fats and lesser amount of omega 6 fats.
