What are monounsaturated fatty acids? Which foods should you consume?
Reminders
- We discussed this in the last two articles: fatty acids can be grouped according to their degree of unsaturation.
- After discussing the role of polyunsaturated fatty acids (PUFAs) , that is to say those which have several unsaturations, today we will talk about monounsaturated fatty acids (MUFAs).
What are monounsaturated fatty acids ( MUFAs)?
They are known as omega 9, they are not considered essential for the body, as the body can synthesize them.
Oleic acid, which is found in olive oil, represents almost all of the MUFAs in humans.
It is considered non-essential .
Oleic acid is used as an energy source, but it is also a constituent of the myelin sheath that surrounds axons (a part of neurons) and is essential for efficient nerve conduction.
It also serves as a component for membrane phospholipids.
Oleic acid is not very susceptible to lipid peroxidation. It is therefore not very damaged by contact with oxygen and thus has a fairly good shelf life.
Monounsaturated fatty acids are beneficial for health; they help reduce the risk of cardiovascular disease and hypertension.
Where can I find monounsaturated fatty acids in food?
Here is a table listing the foods richest in monounsaturated fatty acids.
This table is extracted from data provided by informationsnutritionnelles.fr and open food facts .