Fatty acids are the building blocks of the fat in our bodies and in the food we eat. They are classified as saturated, monounsaturated, or polyunsaturated, depending on their chemical structure. Fatty acids play crucial roles in energy production, cellular function, and the structure of cell membranes.
Fatty acids are essential for various bodily functions, including energy production, cellular membrane structure, and the absorption of fat-soluble vitamins. They also play a role in hormone production, immune function, and inflammation regulation.
It is generally recommended that adults consume between 20-35% of their total daily calories from fats, with an emphasis on healthy unsaturated fats such as omega-3 and omega-6 fatty acids. However, the recommended amount might vary based on factors such as age, specific health needs, and other individual factors. For specific dietary recommendations, it's best to consult with a registered dietitian or healthcare provider.
Fatty acids are essential for the proper function of the body, including brain function, hormone production, and cell membrane structure. They also play a crucial role in supporting heart health, reducing inflammation, and aiding in the absorption of fat-soluble vitamins. Incorporating healthy sources of omega-3 and omega-6 fatty acids in the diet can have positive effects on overall well-being.
Consuming excessive amounts of saturated and trans fats can increase the risk of cardiovascular disease, as they can raise harmful LDL cholesterol levels. Additionally, a diet high in these fats may contribute to obesity and increase the risk of type 2 diabetes. It's important to consume unsaturated fats, such as omega-3 and omega-6 fatty acids, in moderation as part of a balanced diet to help reduce the risk of these health issues.
While some fatty acids are essential for overall health, consuming excessive amounts of certain types, such as trans fats and saturated fats, can have harmful effects on the body. These fats have been linked to an increased risk of heart disease, high cholesterol, and other health issues. It's important to focus on consuming healthy fats, such as monounsaturated and polyunsaturated fats, in moderation to support optimal health.
If your intake of fatty acids is low, it can lead to various health issues, such as dry skin, brittle nails, vitamin deficiencies, and potential disruptions in hormone regulation. Including sources of healthy fats, such as avocados, nuts, seeds, and fatty fish, in your diet can help increase your fatty acid levels and support overall health.
Vegans can obtain essential fatty acids, such as omega-3 and omega-6, from plant-based sources such as flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements. Incorporating these foods into their diet can help vegans meet their fatty acid needs.
Rapeseed oil, cold pressed
Type: Food
Fat and fat products -> Oils
Fatty Acids
97.50g per 100 grams
Oil, industrial, cottonseed, fully hydrogenated
Type: Food
Fat and fat products -> Oils
Fatty Acids
96.39g per 100 grams
Avocado oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.60g per 100 grams
Linseed oil, flaxseed oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.60g per 100 grams
Grapeseed oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.60g per 100 grams
Sesame oil, salad or cooking
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.60g per 100 grams
Apricot kernel oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.60g per 100 grams
Hazelnut oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.60g per 100 grams
Oil, cottonseed, salad or cooking
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.60g per 100 grams
Almond oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.50g per 100 grams
Palm oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.20g per 100 grams
Walnut oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.20g per 100 grams
Peanut oil, salad or cooking
Type: Food
Fat and fat products -> Oils
Fatty Acids
95.10g per 100 grams
Cocoa butter
Type: Food
Fat and fat products -> Cooking and industrial fat
Fatty Acids
94.60g per 100 grams
Palm kernel oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
94.50g per 100 grams
Coconut oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
94.10g per 100 grams
Mustard oil
Type: Food
Fat and fat products -> Oils
Fatty Acids
92.00g per 100 grams
Beef, suet, raw
Type: Food
Meat dishes -> Offal dishes
Fatty Acids
86.99g per 100 grams
Cooking fat, average
Type: Dish
Fat and fat products -> Cooking and industrial fat
Fatty Acids
85.84g per 100 grams
Mayonnaise, 80% fat
Type: Food
Fat and fat products -> Salad dressings and mayonnaises
Fatty Acids
78.35g per 100 grams
Butter, low-sodium
Type: Food
Fat and fat products -> Butter, milk fat
Fatty Acids
76.71g per 100 grams
Butter lactose-free
Type: Food
Fat and fat products -> Butter, milk fat
Fatty Acids
76.71g per 100 grams
Butter lactose-free, low sodium
Type: Food
Fat and fat products -> Butter, milk fat
Fatty Acids
76.71g per 100 grams
Margarine 80%, cooking margarine, average
Type: Food
Fat and fat products -> Cooking and industrial fat
Fatty Acids
76.48g per 100 grams
Nut, macadamia nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
72.44g per 100 grams
Salmon in oil, canned
Type: Food
Fish dishes -> Fish products
Fatty Acids
72.14g per 417 grams
Nut, pecan
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
68.60g per 100 grams
Pork, jowl, raw
Type: Food
Meat dishes -> Offal dishes
Fatty Acids
66.26g per 100 grams
Mayonnaise, egg-free
Type: Dish
Fat and fat products -> Salad dressings and mayonnaises
Fatty Acids
64.87g per 100 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
64.17g per 100 grams
Nut, brazil nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
63.58g per 100 grams
Eel
Type: Food
Fish dishes -> Fish
Fatty Acids
57.90g per 204 grams
Lamprey, smoked
Type: Food
Fish dishes -> Fish products
Fatty Acids
57.90g per 204 grams
Margarine 60%, average of industrial products
Type: Food
Fat and fat products -> Margarine and fat spread >= 55%
Fatty Acids
57.36g per 100 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
56.30g per 100 grams
Sunflower seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
53.39g per 100 grams
Sesame seed paste tahini, without added salt
Type: Food
Miscellaneous -> Condiments
Fatty Acids
51.71g per 100 grams
Veal, breast, separable fat, cooked
Type: Food
Meat dishes -> Steaks and chops
Fatty Acids
50.68g per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
50.68g per 100 grams
Almond butter
Type: Food
Miscellaneous -> Condiments
Fatty Acids
50.21g per 100 grams
Pork ribs, fried
Type: Dish
Meat dishes -> Steaks and chops
Fatty Acids
49.68g per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Fatty Acids
49.51g per 100 grams
Veal, external fat only, raw
Type: Food
Fat and fat products -> Animal fat
Fatty Acids
47.77g per 100 grams
Pesto sauce, herb sauce
Type: Dish
Miscellaneous -> Condiments
Fatty Acids
46.67g per 100 grams
Veal, external fat only, cooked
Type: Food
Fat and fat products -> Animal fat
Fatty Acids
45.38g per 100 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
45.15g per 100 grams
Nut, pistachio nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
43.66g per 100 grams
Cheese, white mould cheese, 40% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Fatty Acids
43.55g per 100 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fatty Acids
43.03g per 100 grams
Pork ribs, fried without fat
Type: Dish
Meat dishes -> Steaks and chops
Fatty Acids
41.70g per 100 grams
What you eat matters.