polyunsaturated

Polyunsaturated describes molecules that contain more than one carbon-carbon double bond. In nutrition, polyunsaturated fatty acids (PUFAs) are fats whose fatty acid chains have two or more double bonds. They include the omega-3 and omega-6 families, named by the position of the first double bond relative to the end of the chain.

Two fatty acids are essential for humans: linoleic acid (an omega-6) and alpha-linolenic acid (an omega-3). The body can convert some of these into longer-chain forms such as arachidonic acid, EPA, and DHA, though conversion efficiency varies. PUFAs are typically liquid at room temperature and are found in a variety of plant and animal fats.

Common dietary sources include many vegetable oils (such as soybean, corn, safflower and sunflower oils), as well as nuts, seeds, and fatty fish. The balance of omega-6 to omega-3 fatty acids in the diet is considered relevant to inflammatory processes and cardiovascular risk, and many dietary guidelines encourage a balanced intake.

Health and cooking considerations: PUFAs can support heart health when they replace saturated fats, but they are more prone to oxidation and can become rancid if stored poorly or heated repeatedly. For cooking, oils high in PUFAs are often best used for dressings or low- to moderate-heat applications, while more stable fats may be preferred for high-heat cooking.