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Polyunsaturated Fat Sources

I’m trying to get some more polyunsaturated fat into my diet. I know that in addition to fish oil, safflower, sunflower and corn oils are some good sources. What are some other sources? I know that CLA is an excellent source of polyunsaturated fat. What else?

I don’t think corn oil is a good choice.

Add walnuts and flax oil to your list.

[quote]jsbrook wrote:
I’m trying to get some more polyunsaturated fat into my diet. I know that in addition to fish oil, safflower, sunflower and corn oils are some good sources. What are some other sources? I know that CLA is an excellent source of polyunsaturated fat. What else?[/quote]

Here is a list from Berardi’s “F-Word” article…

Food, % Saturated Fat, % Monounsaturated Fat, % Polyunsaturated Fat
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%

And here’s a link to the article, can’t hurt to read it… http://www.t-nation.com/findArticle.do?article=05-087-diet

[quote]chillain wrote:
I don’t think corn oil is a good choice.

Add walnuts and flax oil to your list.

[/quote]

Sounds good. Thanks

[quote]Desideratus15 wrote:
jsbrook wrote:
I’m trying to get some more polyunsaturated fat into my diet. I know that in addition to fish oil, safflower, sunflower and corn oils are some good sources. What are some other sources? I know that CLA is an excellent source of polyunsaturated fat. What else?

Here is a list from Berardi’s “F-Word” article…

Food, % Saturated Fat, % Monounsaturated Fat, % Polyunsaturated Fat
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%

And here’s a link to the article, can’t hurt to read it… http://www.T-Nation.com/findArticle.do?article=05-087-diet [/quote]

Awesome. Thanks

I tend to stay away from most vegetable oils but if you’re really looking to use them just be careful when cooking with them. The molecules in unsaturated fats aren’t as strongly bonded as those of saturated fats and don’t hold up as well when exposed to heat. Hence they oxidize and break down quicker and easier at cooking temperatures, and oxidized fat is not good at all (there have been studies showing oxidized unsaturated fats turn carcinogenic, especially when reheated multiple times like fryer oil at restaurants. I’ll try to find the studies later if anyone’s interested). If you do use corn, sunflower, safflower, etc… oils to cook with, make sure you keep the heat low enough to avoid the oil smoking (smoke=oxidation point).

Also, a lot of vegetable oils partially, or fully, hydrogenated causing them to behave more like saturated fats and creating trans fats, which ,as we all know, are the devil.

My usual mix is walnuts, pecans, and almonds. currently i’m just on walnuts because of their lower carb to fat ratio. I love the taste of these healthy nuts. the fiber is awesome and it does not cause bloating like inulin does. laters pk

I thought coconut was a good fat source for nighttime…

[quote]sjfou wrote:
I thought coconut was a good fat source for nighttime…[/quote]

IT is a good fat source, not just for nighttime, all the time.

But he was asking specifically about PUFA. Coconut is saturated.