PUFA and MUFA sourcesThere are various types of cooking oils, and many of us are often confused about how to choose the right one. Each oil has its properties and serves different purposes. While extra virgin Olive oil is recommended for salad dressings, sunflower oil goes well for deep-fried stuff.

Cold or wood pressed coconut, sesame, and groundnut oils are back in vogue, thanks to the growing awareness on traditional recipes. And if you have come across the terms PUFA and MUFA while researching about the right oils and fats and wondering about these references, in this article, we will tell you the difference between these both important essential fats and their role in maintaining good health.

What Is A Fat?

Fat is one of the three macronutrients, while the other two being carbohydrate and protein. Fat is also known as triglycerides which comprise 3 fatty acids esters chains and the alcohol glycerol. Fats provide 9 calories per gram whereas carbs and protein give 4 calories per gram. Most of the fat found in foods are made up of medium to long chain fatty acids.

Functions Of Fat

Source Of Energy

Fat provides a backup source of energy to the body when the body goes low on carbs. Excess calories are stored as lipids in adipose cells, fuel the body and up the levels of energy.

Aids In Vitamin Absorption

Vitamins A, D, E, And K are fat-soluble vitamins which require adequate intake of fat in the diet to function well.

Maintain Temperature

Fats are stored in the adipose tissues, which work as an insulator to maintain normal body temperature.

Guard Vital Organs

Protection and functioning of the grey cells are crucial, which can be ensured by consuming some enriched brain foods. Apart from the brain, some of the major organs, like nerve tissue and bones, are protected by fat, which acts as a cushion against sudden trauma and works as a shock absorber.

Recommended Intake Of Fat

About 30% of calories should come from total fat, which is required for optimal growth and development.

Less than 7% of total calories from saturated fat

10% of total calories from monounsaturated fat

15-20% of total calories from polyunsaturated fat

Less than 200 mg/day of dietary cholesterol

What Are MUFA And PUFA?

Monounsaturated fatty acids (MUFA) are healthy fat molecules with one double bond fatty chain acids and the remaining carbon atoms are single-bonded. Plant oils rich in MUFA are liquid at room temperature and semisolid or solid when chilled. Natural food sources abundant in MUFA are dairy products, nuts, seeds, olives and avocados and it is the main part of the Mediterranean diet. Sunflower oil contains 85% MUFA, while olive Oil has 75%, and canola oil has 58%. Some of the other good sources of MUFA are almond, corn, sesame, peanut, grapeseed, safflower and whole grain wheat.

Polyunsaturated Fatty Acids (PUFA)

Polyunsaturated fatty acids (PUFA) are healthy lipid molecules which have two or more carbon-carbon double bonds. Oils rich in PUFA are liquid at room temperature; viscosity and melting point temperature increase inversely to double bonds. Good sources of PUFA are walnuts, sunflower seeds, flaxseeds and poppy seeds.

PUFA are of two types: omega-3 fatty acids and omega-6 fatty acids. Omega 3 fatty acids are of 3 types: linoleic acid, Eicosapentaenoic Acid and Docosahexaenoic Acid, and it is abundant mostly in fish, and some of the vegetarian sources are chia seeds, hemp seeds and flaxseeds.

Rich sources of Omega-6 Fatty Acids are oils of palm, soybean, rapeseed, and sunflower.

Foods abundant in omega-6 fatty acids are eggs, whole grain foods, nuts, pumpkin seeds, pine nuts, and walnuts. However, major food sources of EPA and DHA are fish oils and krill oil.

Health Benefits Of MUFA And PUFA

Omega 3 fatty acids possess strong anti-inflammatory properties, which lower the risk of heart disease, Alzheimer’s, promote vision and boost brain health.

Prefer MUFA and PUFA-rich oils instead of saturated fats and other unhealthy fats, as they can reduce the risk of heart disease.

MUFA are good in improving the insulin levels and keeps blood sugar under control, thereby avoiding instances of hyperglycemia, hypoglycemia and prediabetes symptoms.

Evidence has proven that regular usage of MUFA lowers the bad cholesterol and improves the level of good cholesterol.

Omega-3 fatty acids, rich in PUFAs, promote mood and alleviate depression and anxiety.

Omega-3 fatty acids promote normal fetal development.

MUFA and PUFA intake as per recommendation helps in cell and nerve maintenance and aids in digestion.

The key is moderation, as excessive fat intake can increase the risk of chronic ailments.

Frequently Asked Questions

What Are The Functions Of PUFAs and MUFAs?

PUFA (Polyunsaturated Fatty Acids): Essential for brain function, reducing inflammation, supporting heart health, and improving cell membrane integrity. Omega-3 and Omega-6 fatty acids are key types of PUFA.

MUFA (Monounsaturated Fatty Acids): Help lower bad cholesterol (LDL), improve heart health, regulate blood sugar, and provide a stable energy source.

Which Is Healthier, PUFA Or MUFA?

Both deliver remarkable health benefits, but MUFA is generally considered healthier because it is more stable and less prone to oxidation than PUFA. MUFA promotes heart health and metabolic function without contributing to inflammation, which excessive PUFA consumption can sometimes do.

What Are The Benefits Of PUFA?

  • Supports brain health and cognitive function
  • Eases inflammation
  • Lowers triglycerides and improves cardiac health and function
  • Optimises skin and hair health
  • Supports hormone production

What Are The Health Benefits Of MUFA?

  • Lowers LDL (bad cholesterol) while maintaining HDL (good cholesterol)
  • Improves insulin sensitivity and regulates blood sugar
  • Supports heart health and reduces the risk of cardiovascular diseases
  • Supports weight by promoting satiety
  • Provides a steady source of energy

 Does MUFA Increase Testosterone?

Yes, MUFA can help support testosterone levels. Healthy fats, particularly MUFA, are essential for hormone production, including testosterone. Studies suggest that diets rich in MUFA, such as those containing olive oil and nuts, may positively impact testosterone levels.

What Is The Best Source Of MUFA?

Some of the best sources of MUFA include:

  • Extra virgin olive oil
  • Avocados
  • Nuts (almonds, cashews, macadamia, peanuts)
  • Seeds (sesame, flaxseeds, pumpkin seeds)
  • Dark chocolate
  • Fatty fish (salmon, mackerel)
  • Eggs

 How Many Grams Of MUFA Per Day?

There is no strict daily recommendation, but getting 15-25% of total daily calories from MUFA is ideal.

For a 2,000-calorie diet, this translates to 33-55 grams of MUFA per day.

A balanced intake from whole food sources like nuts, olive oil, and avocados is the best approach.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

References:

https://www.sciencedirect.com/science/article/abs/pii/B9780323897792000041#:~:text=Such%20fatty%20acids%20have%20benefits,clinical%20symptom

Comparison of the Effects of Monounsaturated Fatty Acids and Polyunsaturated Fatty Acids on Liver Lipid Disorders in Obese Mice

Wen Liu 1,†, Min Zhu 1,†, Meng Gong 2,3, Wen Zheng 3, Xin Zeng 1, Qing Zheng 1, Xiaoyu Li 2, Fudong Fu 2, Yingyi Chen 4, Jingqiu Cheng 1,2, Zhiyong Rao 4, Yanrong Lu 1,*, Younan Chen 1,2,*

https://pmc.ncbi.nlm.nih.gov/articles/PMC10386220/

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1284800/full