Monounsaturated fatty acid facts for kids
In biochemistry and nutrition, monounsaturated fatty acids (often called MUFAs or monounsaturated fats) are a type of fatty acids. They have one special link called a double bond in their chain. All other carbon atoms in the chain are linked by single bonds.
Think of it like a train car. A monounsaturated fat train has one "double-linked" car, while other cars are "single-linked." In contrast, polyunsaturated fatty acids (PUFAs) have more than one double bond.
What Are MUFAs Made Of?
Fatty acids are long molecules. They have a special group at one end and a long chain of carbon atoms.
How thick a fat is (its viscosity) and its melting temperature depend on how many double bonds it has. Fats with fewer double bonds are thicker and melt at higher temperatures.
- Monounsaturated fatty acids (MUFAs) have one double bond. They are usually liquid at room temperature.
- Saturated fatty acids have no double bonds. They are solid at room temperature (like butter).
- Polyunsaturated fatty acids (PUFAs) have many double bonds. They are usually liquid at room temperature (like vegetable oil).
Common monounsaturated fatty acids include palmitoleic acid and oleic acid. Oleic acid is found in olive oil. It has 18 carbon atoms. Its first double bond is 9 carbon atoms away from one end.
Here are some pictures of an oleic acid molecule:
MUFAs and Your Health
Eating monounsaturated fats can be good for your health. Studies show they can help your body in several ways.
- Insulin Sensitivity: Some research suggests that eating more monounsaturated fats and less saturated fat can help your body use insulin better. Insulin is a hormone that helps your body use sugar for energy.
- Energy and Mood: Eating more monounsaturated fats might even make you more active! Some studies link diets high in oleic acid (a type of MUFA) to more physical activity. They might also help reduce feelings of anger and irritability.
- Cholesterol Levels: Foods with monounsaturated fats can help lower "bad" low-density lipoprotein (LDL) cholesterol. They might also help increase "good" high-density lipoprotein (HDL) cholesterol. Keeping these levels healthy is important for your heart.
- For Kids: In children, eating monounsaturated oils is linked to healthier levels of fats in their blood.
The Mediterranean Diet
The Mediterranean diet is a way of eating that is very popular in countries around the Mediterranean Sea. This diet includes many monounsaturated fats. People in these countries often eat more total fat than people in Northern Europe. However, most of their fat comes from healthy sources like:
- Olive oil (rich in monounsaturated fats)
- Omega-3 fatty acids from fish
- Lots of vegetables and some meats like lamb
They eat very little saturated fat.
Studies show that following a Mediterranean diet can lead to many health benefits. It may lower the risk of:
- Cardiovascular diseases (heart and blood vessel problems)
- Overall cancer
- Neurodegenerative diseases (brain diseases)
- Diabetes
- Early death
This diet can also improve your overall health and may even reduce the costs of diet-related illnesses.
See also
In Spanish: Ácido graso monoinsaturado para niños
- High density lipoprotein
- Fatty acid synthesis
