Monounsaturated fatty acids (MUFAs) are chemically classified as fatty acids containing a single double bond. Our body needs fat from the food we eat. It's a major source of energy.
Unsaturated fats are considered beneficial fats because they might improve blood cholesterol levels, ease inflammation, stabilize heart rhythms. They have also shown other beneficial activities. There are no dietary recommendations for monounsaturated fatty acids.
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Benefits Of Monounsaturated Fatty Acids
Monounsaturated fatty acids provide great flexibility in diet planning because they can be used to replace saturated fats, carbohydrates, or calories from both. (source 🗗)
To change from a diet rich in saturated fats to a diet rich in monounsaturated fatty acids improves insulin sensitivity. (source 🗗)
Monounsaturated Fatty Acids In Food
Monounsaturated fatty acids are found in abundance in nuts, avocado, and olive oil. (source 🗗)
Virgin olive oil, produced by mechanically pressing ripe olives, contains multiple bioactive compounds beyond MUFA, such as polyphenols, phytosterols, and vitamin E. (source 🗗)
Examples of common monounsaturated fatty acids:
- Palmitoleic acid, 16:1
- Oleic acid, 18:1n-9
- Elaidic acid, 18:1 t
- Paullinic acid 20:1