Question

Explain the difference between MUFAS, PUFAS, saturated fat, cholesterol, and transfat. Name food sources for each type. Calculate your protein requirement. Show calculation.

Answer 1

MUFA abbreviation stands for (Mono- unsaturated fatty acids)

It is also called good fatty acids as it has several health benefits,

It is called mono because it contains only one double bond with the fatty acids rest all the carbons are single bonded,  

Unsaturated fatty acids are mostly liquid at room temperature but turns into solid when heated, it helps in reduction of fats and cholesterol from the body and also boosts the functioning of the heart and the brain which further reduces the risk of heart problems and stroke.

MUFA contains many essential components such as vitamins (mainly vit E and Vit A), it also has the antioxidant properties which prevents human cells from getting damaged and also repairs the damaged cells.

Food sources of MUFA.

1.peanut butter.

2. Sesame seeds oil.

3.groundnut oil.

4. Oil extracted from sunflower.

5. Oil obtained from olives and canola.

6. Avocado and almonds are also rich in MUFA.

PUFA is called (polyunsaturated fatty acids ) it is also called the good fatty acids as MUFA,

It has several health benefits when consumed in a controlled amount, it also helps in reduction of cholesterol and prevents from cardiac diseases.

It is liquid at room temperature and remains liquid even after kept in refrigerator.

There are 2types of PUFA,( omega 6 and omega 3 )

Omega 3 helps in maintaining development and growth also boosts functioning of the brain, reproductive system, helps in hair growth etc..

Omega 6 has several health benefits such as reduction of bad cholesterol from the body but when consumed in a balanced amount.

Food sources of PUFA.

1. Fishes such as mackerel, salmon.

2. Seeds and oil of flaxseeds.

3. Walnuts and canola oil.

4. Oil from Safflower, soya and corns.

SATURATED FATS.

A single bonded fat that contains two main molecules that is fatty acids and the glycerol, some of the bonds are single and some are double, it is called saturated as half of the double bond reacts with hydrogen and forms single bond,

It helps in lower down the cholesterol level and promotes health also reduces the risk of cardiovascular diseases, prevents from developing diabetes etc..

There is a direct relation between saturated fatty acids and the cardiovascular diseases, it can be prevented when consumed less than TEN (10) % of the total daily energy intake.

Food sources of saturated fats.

Animal fats contain the highest amount of saturated fatty acids such as full cream milk, cheese, cream made from animal milk, meats, butter etc,

Few plants also contain saturated fatty acids such as oil of coconuts, etc..

Trans fats

Trans fats are the fats which are not recommended as it increases bad LDL (low density lipoproteins)and reduces Good HDL ( high density lipoproteins) in human body which causes several health problems such as cardiac diseases, fat, diabetes etc..

There are 2sources of trans fats these are

1. Natural

2. Artificial.

Natural trans fats are the fats obtained from animals and their products such as milk and meats.

Artificial trans fats are obtained by adding hydrogen to the oils made from plants and vegetables to make them more harder and solid, and are not safe for human consumption.

Total energy intake from trans fat should not be more than 1%, as it has a direct relation with cardiac diseases.

Sources are.

1. Meats from animal.

2.Milk and its products obtained from animal sources.

3. Hydrogenation of vegetable oils in the laboratories.

CHOLESTEROL.

It has the adverse effect on the human body when consumed regularly in high amount, it increases the risk of cardiac and the blood vessels diseases, it has health benefits as well.

Saturated fatty acids when increased in the body increases the risk of cholesterol in the body, few cholesterols are essential for human body as it helps in bile acids formation and few hormones like progesterone and estrogen,  

There are 4 types of cholesterol that is LDL ( low density lipoproteins ) and HDL( high density lipoproteins ), VLDL & TRIGLYCERIDES.

LDL contains higher amount of cholesterol which is considered the bad cholesterol and low level of proteins that can increases the risk of cardiovascular diseases and disease of blood vessels,

If there is an increase amount of bad cholesterol in the body, it can be lowered down by consuming HDL unsaturated fatty acids, Work out and dietary restrictions.

HDL or the high density lipoproteins contains large amount of protein and less amount of cholesterol which is considered the good cholesterol, and it helps in prevention of heart and vessels diseases.

VLDL ( very low density lipoproteins )

It contains lower amount of proteins than low density lipoproteins & increases the risk of plaque formation in the coronary arteries.

TRIGLYCERIDES.

It is a type of fat, it increases the risk of plaque formation in the coronary arteries when high density lipoproteins are less and low density lipoproteins are high in the blood.

Food sources are.

Milk and milk products.

Egg plants.

Okra

Meats,