173 Virgin Olive Oil Benefits fat (Figure 14.4), which may have different effects on health. In general, natural olive oil, extra virgin olive oil (EVOO), and ω3 polyunsaturated fats (oily fish and their oils, walnuts, etc.) are considered to have beneficial effects in relation to the aforementioned cancers if not consumed in excess, whereas other polyunsaturated fats (ω6 from seed oils and other foods) and saturated fats of animal origin may be harmful if consumed in excess. Figure 14.4. Main dietary fats VEGETABLES : olive oil, is predominantly composed of oleic acid (monounsaturated) together with other fatty acids in much smaller amounts; in addition, virgin olive oils contain a minor fraction with more than 230 bioactive compounds, for which healthy properties have also been described, and which are almost absent in refined olive oil; they also contain a moderate amount of vitamin E. : Seed oils (sunflower, corn, etc.) are mainly composed of ω-6 polyunsaturated fatty acids and other fatty acids in smaller amounts; they also contain vitamin E. ANIMALS : from a nutritional standpoint, fish are classified according to their fat content as white or lean (up to 2% fat), semi-fatty -sea bream, sea bass, etc.- (2.5–6% fat), and fatty (8–10% fat); within the latter are the oily fish (sardine and mackerel -both in the figure-, anchovy, tuna, etc.) which are very rich in long-chain ω-3 polyunsaturated fatty acids. : saturated fats, which have no double bonds, are found in foods of animal origin, such as meat, sausages, milk and dairy products; poultry have a lower fat content, located mainly in the skin; eggs contain about 10 g fat/100 g, mainly saturated and monounsaturated fats, and 0.4% cholesterol (400 mg/100 g). Composition and photography: Eduard Escrich-Escriche
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