Polyunsaturated fats, or PUFAs, are a type of fat that contains a polyunsaturated fatty acid, which is a subclass of fatty acid characterized by a backbone with two or more carbon–carbon double bonds. PUFAs are considered healthy fats and are good for heart health. They are found in both plant and animal foods, such as salmon, vegetable oils, nuts, and seeds.

PUFAs have important dietary functions and are not produced by mammals. Plants produce PUFAs from oleic acid, and key enzymes called fatty acid desaturases introduce additional double bonds. Industrial PUFAs are generally obtained by hydrolysis of fats that contain PUFAs, but the process is complicated by the sensitive nature of PUFAs, leading to side reactions and colorization.

PUFAs are significant components of alkyd resins, which are used in coatings. They also have potential health benefits and can provide protection from several diseases like osteoarthritis, cancer, and autoimmune disorders. The main focus is given to the PUFAs omega-3 and omega-6 fatty acids, which are available in both terrestrial and marine environments. These PUFAs contribute to various cellular activities like cell signaling, structural integrity and fluidity of cell membrane, the regulation of blood pressure, glucose level, the nervous system, inflammatory reactions, and hematic clotting.

Here are some examples of foods that are rich in PUFAs:

• Omega-3 PUFAs: Fish oil from fatty fish like herring, trout, sardines, salmon, and mackerel; seafood like scallops and mussels; nuts like walnuts; seeds like flax, chia, and sunflower seeds; tofu; plant-based oils like canola and olive oil; eggs.

• Omega-6 PUFAs: Plant-based oils like canola, olive, rapeseed, corn, sunflower, and soybean oil; nuts like walnuts, pine nuts, and peanuts; seeds like flax, chia, and sesame seeds; sesame paste or tahini; soybean and tofu; eggs.