7
grilled salmon contains the same amount of Even fish that are lower in fat than red Getting to know your essential fats
saturated fat as a roast chicken drumstick. meat and chicken are not as low in fat The idea that some fats are essential
as most vegetarian foods such as fruit, for growth came from scientists George
Contrary to popular belief, all fish and vegetables, pulses and wholegrains. and Mildred Burr in the late 1920s. Since
shellfish also contain cholesterol. Prawns, then, two polyunsaturated fats have been
for instance, contain four times as much However it’s dressed up, fish is not a low-fat classified as ‘essential fatty acids’ – ‘EFAs’.
cholesterol as rump steak. Plant foods, like food and the high levels of cholesterol and They can’t be made in the body and
fruits, vegetables, wholegrains, nuts and saturated fat in some make them a poor therefore have to be eaten. Their names
seeds, contain no cholesterol. choice for fat-reducers. don’t trip off the tongue – linoleic acid (LA)
and alpha linolenic acid (ALA).

The fatty acid family
Meet the parents
ALA is a ‘parent’ omega-3 EFA as it
can be converted by the body to form
Fats and fatty acids
EPA (eicosapentaenoic acid) and DHA
(docosahexaenoic acid) – both omega-3s.

Saturated fats With omega-6 fats, LA is another parent,
Animal fats, butter, lard
Unsaturated fats
converting into GLA (gamma linolenic acid)
and AA (arachidonic acid). Although EPA,
DHA, GLA and AA are all important fatty
Polyunsaturated fats Monounsaturated fats
acids, they are not essential fatty acids (EFAs)
as they can be produced in the body from
the parent fats ALA and LA.
Omega-3 fatty acids Omega-6 fatty acids Omega-9 fatty acids
Alpha linolenic acid (ALA) Linoleic acid (LA) Oleic acid
What’s so essential about EFAs?
Eicosapentaenoic acid (EPA) Gamma linolenic acid (GLA)
EFAs help to make the cell membranes that
Docosahexaenoic acid (DHA) Arachidonic acid (AA)
coat every single cell in our bodies. They are
crucial for the brain and nervous system, as
well as our eyes and play a part in controlling
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