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Polyunsaturated Fats

Polyunsaturated fat can be found in the following foods:

  • Vegetable oil
  • Most nuts

Polyunsaturated fats can lower the level of bad cholesterol, low density lipoprotein (LDL). It contains essential fatty acids (EFAs) such as omega-6s (linoleic acid) and omega-3s (alpha-linoleic acid) that are needed in our diet. So, a certain amount of polyunsaturated fats are needed because essential fatty acids may help in prevent or control of all kinds of ailments and conditions such as:

  • Heart disease
  • Cancer
  • Immune system deficiencies
  • Arthritis
  • Obesity

Polyunsaturated fats are also one of few rich sources of vitamin E.


Good Source of Polyunsaturated Fatty Acids

Food / 100g Polyunsaturated Fatty Acids (g) Total Fat (g)
Safflower oil 74 100
Walnut oil 70 100
Sunflower oil 63 100
Corn oil 51 100
Vegetable oil 48 100
Walnuts 47 68
Sesame oil 44 100
Mayonnaise 44 75.5
Sunflower margarine 37 84
Low fat spread 10 40

How much polyunsaturated fats should you eat?

The minimum daily intake of polyunsaturated fats is 18% of the total fats we eat. That is about 13 gram of polyunsaturated fats for women and 17 gram of polyunsaturated fats for men. For more information, please refer to Ideal Amounts of Different Fats in the Diet table.