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Fats and The Omega's

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Change My Profile Total.Fats.g.UL Saturated.g.UL Trans.g.UL Omega.6.g Omega.3.g Ratio.UL Omega.3.EPA.g Omega.3.DHA.g
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Total Fats.UL

Total Fats in this table represent the total fatty acid content of each selected food item, which may include over 50 separate fatty acid components analyzed by the USDA. Of these separate components, the chosen fatty acids of concern represented above are Saturated, Trans, Omega 6 and Omega 3.
Excessive fat consumption is commonly known to have a wide range of adverse effects on health.
DV - 65g - UL - Upper Limits
RDA - No recommendations have been set.
UL - See AMDR.
AMDR - Adults - 20-35g

Saturated Fats.UL

A Saturated fat remains solid at room temperature, so it should be of no suprise to us why excessive consumption may cause clogged arteries and heart disease. Since our bodies can produce saturated fats on their own, it is not essential for us to consume this type of fatty acid other than the consumption of other beneficial nutrients such as calcium in some cheeses that may also have a high saturated fat content. Typically, saturated fats are found in abundance in red meat, poultry skin, whole milk and other dairy products and fish. Though consumption of these foods have nutritional value, limiting your saturated fat consumption as set by the FDA "Upper Limits" of 20g daily should be a safe choice.
DV - 20g - UL - Upper Limits
RDA - No required role

Unsaturated Fats

Unsaturated Fats are liquid at room temperature. They are considered "good fats". Studies have shown that consumption of  these fats have significant health benefits such as improved heart function, reduction of LDL cholesterol and decreased inflammation.
They are found in vegetable oil, olive oil, nuts, seeds and fish.
These fats are classified into two categories due to their chemical structure.
Monounsaturate Fatty Acids (MUFAs) have one double bond.
Polyunsaturate Fatty Acids (PUFAs) have two or more double bonds.
Significant among the polyunsaturates are the Omega 3's and Omega 6 fatty acids.

Trans Fats.UL

Trans fats have been deemed "the worse fat to eat". Although trans fats can occur naturally in small quantities, the main focus is on the artificially produced trans fat through the hydrogenation process, which transforms a normally good unsaturated fat, into a solid and making it less likely to spoil. The worst of these are typically solid stick margarines and industrial use shortenings. Medical professionals world wide seem to agree that regular consumption of trans fats greatly increase the risk of coronary heart disease.
DV - No required role
RDA - RDA - No required role

Omega 3 and 6 - Essential Fatty Acids

Essential Fatty Acids are fatty acids that are required by our bodies, but our bodies cannot manufacture them. Therefore, we must eat adequate amounts regularly to maintain good health.
Two fatty acids fall into that category, Omega 3 and Omega 6.

Omega 3 main types:
ALA - These fatty acids come from plant food sources such as Flaxseed, Flaxseed Oil, Walnuts and Canola oil. Our bodies can convert them into important EPA and DHA fatty acids but not always in sufficient quantities.
EPA and DHA - These types of Omega 3s mainly come from oily, cold water fish types such as salmon, herring and sardines. The importance of the nutrients in our diet is abundantly medically documented. Sufficent consumption is associated with the prevention and reversal of heart disease, diabetes, and cancers. Since our brains contain a large quantity of DHA fatty acids, deficiencies in DHA have been associated with increased risk of developing Alzheimer's, and dementia. DHA is also crucial for the proper brain and visual development during fetal and infancy growth. For that reason, The RightTrak shows EPA and DHA data separately so you can better monitor your consumption of these special Omega 3's. Recommended Daily Allowances suggest intake daily of at least .6 grams of both combined. However, some medical professionals such as Dr. Oz from the popular The Dr. Oz Show, suggest intake of DHA alone of .6 grams daily. Of course, see your own medical provider for your individual needs.
Another increasing concern in the medical community is that Americans are not consuming enough Omega 3s, especially the EPAs and DHAs to the detriment of our public health nearing epidemic proportions in areas of heart disease, type 2 diabetes and obesity.
To help you monitor and encourage increased intake of Omega 3s, the Results in the above table will turn Green if it is .6 grams and over which is the minimum required daily for most adults. Many medical professionals feel "the more the better" when trying to get enough Omega 3s. It will turn Red if you are under .6 grams.

DV - No recommendations have been set.
RDA - Women 31-50 years - 1.1g - UL - Upper Limits - see AMDR
RDA - Men 31-50 years - 1.6g - UL - Upper Limits - see AMDR
AMDR - Adults - 0.6-1.2g


Omega 6 main component:
Linoleic acid (LA) - Main food sources are plant based oils such as safflower oil, soybean oil, sunflower seeds and nuts.
These oils are so abundant in the general food supply in the American diet, that increasing concern in the medical community is that Americans may now be consuming too much Omega 6s contributing to an unhealthy balance of Omega 6 to Omega 3. This unbalance may cancel out the health benefits of these essential fatty acids.
To help you better monitor a Consumption Limit of Omega 6, the Results in the above table will turn Green if it is within a range of 5 to 12 grams which may be a better target. Outside of that range the Results will turn Red.

DV - No recommendations have been set.
RDA - Women 31-50 years - 12g - UL - Upper Limits - see AMDR
RDA - Men 31-50 years - 17g - UL - Upper Limits - see AMDR
AMDR - Adults - 5-10g


Ratio between Omega 6 to Omega 3
A concern raised in the medical community is that the general public may consume an unhealthy Ratio balance in relation to the consumption of Omega 6 to Omega 3, which may be estimated to be 10:1 and above.
New studies seem to be changing believes that the ratio should fall between 1:1 and 4:1, with increased health benefits such as significant reduction in the risk of heart disease and sudden cardiac death. The persistent message seems to be "increase your dietary Omega 3's, especially in the EPA and DHA categories and eat fish at least two times a week".
To help you better monitor your Consumption Ratio of Omega 6s to 3s , the Results in the above table will turn Green if you are within a range of 1:1 and 4:1 which is a better target. Outside of that range the Results will turn Red.



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Sources:
ChooseMyPlate.gov
Dietary Guidelines for Americans 2010
USDA National Nutrient Database for Standard Reference
US Department of Health and Human Services
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
Office of Dietary Supplements-National Institutes of Health
Lipophilic and Hydrophilic Antioxidant Capacities of Common Foods in the United States.
The Linus Pauling Institute Micronutrient Information Center"


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