Which of the higher fatty acids is saturated? Such harmful - healthy fats

Fats - macronutrients, essential participants good nutrition each person. IN daily diet different fats must be included, each of them performs its own function.

From a physiological point of view, fats are an integral component of the trio of macronutrients that provide the basic needs of the human body. They are one of the main sources of energy. Fats – compound element of all cells, they are necessary for the absorption of fat-soluble vitamins, provide thermal insulation of the body, and participate in activities nervous system and immunity.

The official name for the fats that make up food is lipids. Those lipids that are part of cells are called structural (phospholipids, lipoproteins), others are a way of storing energy and are called reserve (triglycerides).

Energy value fat is approximately twice the energy value of carbohydrates.

In their chemical essence, fats are esters of glycerol and higher fatty acids. The basis of animals and vegetable fats – fatty acid, different composition which determines their functions in the body. All fatty acids are divided into two groups: saturated and unsaturated.

Saturated fatty acids

Saturated fatty acids are found mainly in animal fats. These are solid substances that have high temperature melting. They can be absorbed by the body without participation bile acids This determines their high nutritional value. However, excess saturated fatty acids are inevitably stored.

The main types of saturated acids are palmitic, stearic, myristic. They're in different quantities found in lard, fatty meats, dairy products ( butter, sour cream, milk, cheeses, etc.). Animal fats, which contain saturated fatty acids, have a pleasant taste, contain lecithin and vitamins A and D, as well as cholesterol.

Cholesterol is the main sterol of animal origin; it is vitally necessary for the body, since it is part of all cells and tissues of the body, participates in hormonal processes and the synthesis of vitamin D. At the same time, excess cholesterol in food leads to an increase in its level in the blood, which is one of the main risk factors for development cardiovascular diseases, diabetes and obesity. Cholesterol is synthesized by the body from carbohydrates, so it is recommended to consume no more than 300 mg per day with food.

The preferred form of consumption of saturated fatty acids is dairy products, eggs, organ meats (liver, heart), fish. Saturated fatty acids in the daily diet should account for no more than 10% of calories.

Unsaturated fatty acids

Unsaturated fatty acids are found mainly in foods plant origin, and also in fish. Unsaturated fatty acids are easily oxidized, they are not very resistant to heat treatment, so it is most useful to consume foods containing them in their raw form.

Unsaturated fatty acids are divided into two groups, depending on how many hydrogen-unsaturated bonds between atoms they contain. If there is only one such connection, these are monounsaturated fatty acids (MUFAs); if there are several of them, these are polyunsaturated fatty acids (PUFAs).

Monounsaturated fatty acids

The main types of MUFA are myristoleic, palmitoleic, and oleic. These acids can be synthesized by the body from saturated fatty acids and carbohydrates. One of the most important functions of MUFAs is lowering cholesterol levels in the blood. The sterol contained in MUFAs, p-sitosterol, is responsible for this. It forms an insoluble complex with cholesterol and thus prevents the absorption of the latter.

The main source of MUFA is fish fat, avocado, peanuts, olives, cashew nuts, olive, sesame and rapeseed oils. Physiological need in MUFA makes up 10% of daily calories.

Vegetable fats are mostly poly- or monounsaturated. These fats can lower blood cholesterol and often contain essential fatty acids (EFAs): Omega-3 and Omega-6.

Polyunsaturated fatty acids

The main types of PUFAs are linoleic, linolenic, and arachidonic. These acids not only form part of cells, but also participate in metabolism, ensure growth processes, and contain tocopherols and p-sitosterol. PUFAs are not synthesized by the human body, therefore are considered essential substances along with some amino acids and vitamins. Arachidonic acid has the greatest biological activity, which is scarce in food, but with the participation of vitamin B6 it can be synthesized by the body from linoleic acid.

Arachidonic and linoleic acid belong to the Omega-6 acid family. These acids are found in almost all vegetable oils and nuts. The daily requirement for Omega-6 PUFAs is 5–9% of daily calories.

Alpha-linolenic acid belongs to the Omega-3 family. The main source of PUFAs of this family is fish oil and some seafood. The daily requirement for Omega-3 PUFAs is 1–2% of daily calories.

An excess of foods containing PUFAs in the diet can cause kidney and liver diseases.

Fish contains polyunsaturated fats walnuts, almonds, flax, some seasonings, soybean oil, sunflower oil, etc.

Trans fats

(or) is obtained by processing vegetable fats and is used in the production of margarine and other cooking fats. Accordingly, it ends up in chips, hamburgers and most store-bought baked goods.

That which increases the level in the blood bad cholesterol. This increases the risk of blockage of blood vessels and heart attacks, and contributes to the development of diabetes.

conclusions

Consumption of fats is necessary for the full functioning of the body. But everything needs to be done wisely.

The benefits of fat, even unsaturated fat, are possible only if it is consumed correctly. The energy value of fat is unusually high. A glass of seeds is equal in calorie content to one kebab or a whole bar of chocolate. If you overuse unsaturated fats, they will cause no less harm than saturated fats.

The positive value of fats for the body is undeniable if you follow simple rules: Minimize your intake of saturated fats, completely eliminate trans fats, and consume unsaturated fats moderately and regularly.

Poor eating habits are undoubtedly one of the... possible reasons for the occurrence of diseases. Modern research into the nutritional value of foods is aimed at establishing a connection between the occurrence individual diseases and human diet. A significant influence on the nutritional value of foods is the type of fatty acids they contain.

The meaning and role of fatty acids in the body

Unsaturated fatty acids are divided into monounsaturated fatty acids (MUFA), which are represented by oleic acid (). They help you lose extra pounds while fighting abdominal obesity.
The second group of EFAs are polyunsaturated fatty acids (WNKT), called PUFA acids, of which acids are also representatives. Among unsaturated acids Polina saturated acids play vital role in human nutrition.

Did you know? Nutritionists say: the deficiency of fatty acids in the body for a person over 20 years old can be replenished by eating 100 g of potato chips or 10 g of raw smoked sausage.

The primary omega-3 acid is ALA (alpha-linolenic), a precursor to DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). In turn, primary omega-6 acid is a precursor to LA (linoleic) - arachidonic acid. With their help, tissue hormones function normally, DHA is a component of brain, retinal and sperm cells and controls that all of these function properly. In addition, supplementation of DHA in the diet of pregnant women provides proper development central nervous system in an intrauterine developing fetus. In addition, omega-3s regulate cardiovascular function, blood clotting (thus preventing the formation of blood clots), blood pressure levels, triglycerides and cholesterol (possibly increasing the synthesis of bile acids from cholesterol and promoting its secretion into bile), and therefore, counteract heart attacks, atherosclerosis and stroke. They also prevent cancer because they inhibit the growth of tumors and the proliferation of tumor tissue.

• Regulate digestive tract and strengthen immune system. Thus, they stimulate it to strengthen the fight against pathogenic microorganisms. In addition, unsaturated ones are secreted by the sebaceous glands, which provokes the formation of an acidic environment on the skin. This destroys bacteria that try to penetrate the skin into the body.
• Protects against arthritis, relieves pain and stiffness associated with rheumatic diseases. They also facilitate the absorption of calcium, so they are indispensable in the prevention and treatment of osteoporosis.
• Their deficiency increases the body's susceptibility to infection, impairs the function of many key organs - kidneys, liver, heart - causes a deficiency of blood platelets, and also increases the risk of developing hypertension. It can also contribute to infertility.
• Their deficiency manifests itself in insomnia, depression, impaired thinking, brittle hair and nails, as well as deterioration of the skin (it becomes thin, flaky, discolored).

Did you know? A simple way to determine what type of fat is present in the foods we are used to: olive oil remains liquid at room temperature, which means it contains monounsaturated fatty acids.

Types of fatty acids

We eat different fats, but often we don't know what nutritional value they have and what effect they have on our health. Fats are found in all groups of living organisms; they are a reserve energy material and component cell membranes. Just a few years ago they were considered an unnecessary and harmful element of the diet; today nutritionists have come to divide them into undesirable (animal) and desirable (plant and fish foods).
Lipids are large group compounds with different chemical structures with common elements: Each fatty molecule consists of glycerol, with which the same acids are combined. Its properties also depend on what fatty acids are present in the fat molecule. They are divided into 3 groups.

Saturated

Saturated - found mainly in animal fats (lard, sausages, butter) and are used by the body as a source of energy. Their excess causes an increase in blood cholesterol and atherosclerosis. Therefore, animal fats do not add health to a person, and we should avoid their excess in the diet.

Monosaturated

Monounsaturated are omega-9 fatty acids. We find them in olive oil, canola oil, peanut oil, avocado oil and fish oil. They help lower blood cholesterol levels. The main advantage of oleic acids is the antiatherogenic effect of olive oil. Rapeseed oil contains the same amount of omega-9, which is why it is called Nordic oil.

Polyunsaturated

Polyunsaturated - present in vegetable and fish oils. These include linoleic and linolenic acid (abbreviated as NNKT). Both of them are very important for our body, as they lead to long-chain polyunsaturated fatty acids, which have a lot important functions. NNKTs are the building blocks for creating the biological membranes of every cell in our body and regulating various physiological processes.

Important! It must be remembered that half healthy fats, necessary for the human body (daily norm), we must see visually. In a cup of milk or in a salad flavored with sour cream sauce. The invisible part of the daily value necessary acids present in meat, dairy products, buns and bread.

Where to look for source products

Edible fats are of plant or animal origin.

Vegetables- obtained from the seeds or fruits of oily plants, animal fats and from the tissues or milk of terrestrial animals and from marine animal tissues. Sources of animal fat(except for edible butter, lard, bacon, etc.) are meat and sausages, fish, eggs and dairy products. Depending on the type and age of the animal and the weight of the carcass, the fat content in meat can vary from 3 to 55% of the total weight.
Fats in foods:

• contains from 0.1 to 13%;
• whole about 3-3.5%;
• cottage cheese from 1 to 9%;
• rennet cheese from 17 to 30%;
• about 30%;
• approximately 11%.

Did you know? Only the deep wrinkles that appear are smoothed out after using cosmetics based on omega acids. They are responsible for water balance the upper layer of the skin and the absence of inflammation in the form of rashes and acne.

Vegetable

Monounsaturated - found in olives, rapeseed oil, (pistachios, hazelnuts,) and avocados. Alpha-linolenic (ALA) - , canola oil, soybean and flax and oils from these products. Omega-6 - in sunflower seeds, wheat germ, soybeans,.
Polyunsaturated fatty acids are only beneficial if they are produced when low temperatures- preferably in the cold. Their thermal treatment, such as heating, causes them to become extremely harmful to health.

Animals

Sources of omega-3 include salmon, mackerel, herring, trout (they are especially rich in omega-3 EPA, eicosapentaenoic acid and docosahexaenoic acid). Fish and seafood - these contain the healthiest fats, not only do they contain saturated acids, but the body also needs omega-3s. The most useful fish is not grown in fish farms (in warm waters), and caught in cool waters. The smallest are herring, mackerel, sardine, sprat, but you should also eat cod, halibut, and crustaceans.

Eggs- very healthy food in all respects. Unfortunately, industrial eggs from corn-fed chickens are much worse than eggs from domestic omnivorous chickens. Dairy - good food, although some people are allergic to such products. But most people can eat butter and cream, and if you tolerate casein and lactose, you can also enjoy great cheese.
Animal fats- lard, clarified butter, duck fat or or. Vegetable oils and the nuts do not need to be heated or roasted. Baking seeds (eg. flaxseed meal in bakery products) does not harm the fats they contain.

Important! Make sure your diet contains only healthy fats. Very good canned fish, but in most canned products the fish is cooked in vegetable fat, usually in sunflower oil. Buy fish with the least amount of added fat (such as tuna in own sauce, smoked mackerel, herring) or with healthy fats such as sardines in olive oil.

About daily needs and norms

According to international standards Omega-6 polyunsaturated fatty acids should provide 2-8% daily needed by the body calories. Omega-3 should be taken in the following amounts: ALA - 2 g/day; DHA and EPA - 200 mg/day; vitamin E (0.4 mg per 1 g WNKT); Omega 6 to omega 3-5-4 ratio: 1 (meaning 4-5 tablespoons of omega-6 to balance 1 tablespoon of omega-3 fats).

Important! According to the Ministry Agriculture USA, the best ratio of omega-6 to omega-3 fatty acids is (100 g): caviar (0.01:1), salmon oil and tuna (0.04:1), cod liver (0.05:1) and herring.

• For a 2000 calorie diet, omega-6 dieters would cover a spoonful of sunflower oil or a flat spoonful of margarine.
• To meet your omega-3 needs, you should eat at least 2 servings per week (100-150 g) of fatty fish.
• For those who don't like fish, there is a tranquilizer (liver extract, such as cod) and omega-3 capsules (processed fat from whole fish).
• Keep in mind that daily dose EPA and DHA acids should be 1 g, and for those at risk of cardiovascular disease up to 1.5 g.
• Recommended intake of omega-9 (10-15% energy), equivalent to approximately 2 tbsp. l. butter.

Are you interested in knowing what unsaturated fatty acids are? In this article we will talk about what they are and what health benefits they provide.

Fats in the human body play an energy role and are also a plastic material for the construction of cells. They dissolve a number of vitamins and serve as a source of many biologically active substances.

Fats help increase taste qualities food and cause a feeling of prolonged satiety. If there is a lack of fat in our diet, disturbances in the body's condition may occur, such as changes in the skin, vision, kidneys, weakening of immunological mechanisms, etc. In experiments conducted on animals, it has been proven that an insufficient amount of fat in the diet helps reduce the duration of life. life.

Fatty or aliphatic monocarboxylic acids are present in plant and animal fats in esterified form. They are divided into two types depending on chemical structure and connections between saturated and unsaturated fatty acids. The latter are also divided into two types - monounsaturated and polyunsaturated fats.

Types of Unsaturated Fatty Acids

Unsaturated fatty acids are fatty acids that contain at least one double bond in the fatty acid chain. Depending on the saturation, they are divided into two groups:

• monounsaturated fatty acids containing one double bond;
• polyunsaturated fatty acids containing more than one double bond.

Both types of unsaturated fats are predominantly found in plant products. These acids are considered healthier than saturated fatty acids. In fact, some of them have the ability to lower cholesterol and blood pressure, thereby reducing the risk heart disease. Linoleic acid, oleic acid, myristoleic acid, palmitoleic acid and arachidonic acid are some of them.

Foods containing monounsaturated fatty acids

• Olive oil
• Peanut butter
• Sesame oil
• rapeseed oil
• sunflower oil
• avocado
• almond
• cashew nuts
• peanut
• oil

Foods containing polyunsaturated fatty acids

• Corn oil
• Soybean oil
• Salmon
• sesame seeds
• soya beans
• sunflower seeds
• walnuts

Benefits of Unsaturated Fatty Acids

There are several benefits that unsaturated fatty acids provide to our health. Food products fats containing monounsaturated or polyunsaturated fats are considered healthier than those containing saturated fatty acids. The fact is that molecules of saturated fatty acids, entering the blood, tend to bind to each other, which leads to the formation of plaques in the arteries. Unsaturated fats, on the other hand, are made up of large molecules that do not form compounds in the blood. This leads to their unhindered passage through the arteries.

The main benefit of unsaturated fats is their ability to lower levels of “bad” cholesterol and triglycerides, thereby reducing the likelihood of heart disease such as strokes and heart attacks. Of course, it is almost impossible to eliminate all saturated fats from your diet, but many of them can be replaced with unsaturated fats. For example, switching to olive or canola oil for cooking can greatly reduce your saturated fat intake.

Dietary fats contain fat-soluble vitamins such as vitamin A, D and E, which are essential for maintaining good health. and E are antioxidants and help support the immune system so that we stay healthy. They also help in blood circulation and preventing the formation of plaque in the arteries. Vitamin D is essential for the growth and development of bones and muscles.

Other benefits of unsaturated fatty acids:

• have antioxidant effect;
• have an anti-inflammatory effect;
• reduce arterial pressure;
• reduce the risk of some cancer diseases;
• improve the condition of hair and skin;
• improve blood flow (prevention of blood clots)

Important: fats consumed in food must be fresh. The fact is that fats oxidize very easily. Harmful substances accumulate in stale or overheated fats, which serve as irritants for the gastrointestinal tract, kidneys, and disrupt metabolism. IN dietary nutrition Such fats are strictly prohibited. Daily requirement healthy person in fats is 80-100 grams. During dietary nutrition, the qualitative and quantitative composition of fats may change. Reduced quantity fats are recommended to be consumed for pancreatitis, atherosclerosis, hepatitis, diabetes, exacerbation of enterocolitis, obesity. When the body is exhausted and during the recovery period after long-term illnesses, on the contrary, it is recommended to increase daily norm fat up to 100-120 g.

Unsaturated fatty acids are monobasic compounds that have one (monounsaturated), two or more (polyunsaturated) double bonds between carbon atoms.

Their molecules are not completely saturated with hydrogen. They are found in all fats. Largest quantity beneficial triglycerides are concentrated in nuts and vegetable oils (olive, sunflower, flaxseed, corn, cottonseed).

Unsaturated fats- secret weapon in the fight against overweight, if used correctly. They speed up metabolism, suppress appetite, and suppress the production of cortisol (stress hormone), which causes overeating. In addition, beneficial acids reduce leptin levels and block the gene responsible for the accumulation of fat cells.

General information

The most important property of unsaturated fatty acids is the possibility of peroxidation due to the presence of double unsaturated bonds. This feature is necessary for the regulation of renewal, permeability of cell membranes and the synthesis of prostaglandins and leukotrienes, which are responsible for immune defense.

The most commonly consumed mono- and polyunsaturated fatty acids: linolenic (omega-3); eicosapentaenoic acid (omega-3); docosahexaenoic acid (omega-3); arachidonic acid (omega-6); linoleic (omega-6); oleic (omega-9).

The human body does not produce beneficial triglycerides on its own. Therefore, they must be present in a person’s daily diet. These compounds are involved in fat and intramuscular metabolism, biochemical processes in cell membranes, and are part of the myelin sheath and connective tissue.

Remember, a lack of unsaturated fatty acids causes dehydration of the body, growth retardation in children, and leads to inflammation of the skin.

Interestingly, omega-3, 6 form an essential fat-soluble vitamin F. It is cardioprotective, antiarrhythmic effect, improves blood circulation, prevents the development of atherosclerosis.

Types and role

Depending on the number of bonds, unsaturated fats are divided into monounsaturated (MUFA) and polyunsaturated (PUFA). Both types of acids are beneficial for of cardio-vascular system human: reduce the level of bad cholesterol. A distinctive feature of PUFAs is their liquid consistency, regardless of temperature environment, while MUFAs harden at +5 degrees Celsius.

Characteristics of beneficial triglycerides:

1. Monounsaturated. They have one carbohydrate double bond and are missing two hydrogen atoms. Thanks to the inflection point at the double coupling point, monounsaturated fatty acids are difficult to compact, remaining liquid at room temperature. Despite this, they, like saturated triglycerides, are stable: they are not subject to granulation over time and rapid rancidity, therefore they are used in the food industry. Most often fats of this type represented by oleic acid (omega-3), which is found in nuts, olive oil, and avocados. MUFAs support heart and vascular health and suppress reproduction cancer cells, give elasticity to the skin.
2. Polyunsaturated. The structure of such fats contains two or more double bonds. Most often, there are two types of fatty acids found in foods: linoleic (omega-6) and linolenic (omega-3). The first has two double clutches, and the second has three. PUFAs are capable of maintaining fluidity even at subzero temperatures (freezing), exhibit high chemical activity, and quickly go rancid, so they require careful use. Such fats should not be heated.

Remember, omega-3,6 is the building block necessary for the formation of all beneficial triglycerides in the body. They support the body's protective function, increase brain function, fight inflammation, and prevent the growth of cancer cells. Natural sources of unsaturated compounds include: canola oil, soybeans, walnuts, flaxseed oil.

Unsaturated fatty acids improve blood flow and repair damaged DNA. They enhance the delivery of nutrients to joints, ligaments, muscles, internal organs. These are powerful hepatoprotectors (protect the liver from damage).

Beneficial triglycerides dissolve cholesterol deposits in blood vessels, prevent the appearance of atherosclerosis, myocardial hypoxia, ventricular arrhythmias, blood clots. Supplies cells building material. Thanks to this, worn-out membranes are constantly renewed, and the youth of the body is prolonged.

Only fresh triglycerides, which are easily oxidized, provide value for human life. Overheated fats have a detrimental effect on metabolism, the digestive tract, and kidneys, as they accumulate harmful substances. Such triglycerides should be absent from the diet.

At daily use unsaturated fatty acids you will forget about:

• fatigue and chronic overwork;
• painful sensations in the joints;
• itching and dry skin;
• type 2 diabetes mellitus;
• depression;
• poor concentration;
• brittle hair and nails;
• diseases of the cardiovascular system.

Unsaturated acids for skin

Preparations based on omega acids eliminate small wrinkles, maintain the “youth” of the stratum corneum, accelerate the healing of the skin, restore the water balance of the dermis, and eliminate acne.

Therefore, they are often included in ointments for burns, eczema and cosmetics for the care of nails, hair, and face. Unsaturated fatty acids reduce inflammatory reactions in the body, increase barrier functions skin. A lack of beneficial triglycerides leads to thickening and drying of the upper layer of the dermis, blockage of the sebaceous glands, penetration of bacteria into the deepest layers of tissue and the formation of acne.

EFAs included in cosmetic products:

• palmitoleic acid;
• eicosene;
• erucic;
• aceteruca;
• oleic;
• arachidonic;
• linoleic;
• linolenic;
• stearic;
• nylon.

Unsaturated triglycerides are chemically more active than saturated triglycerides. The rate of acid oxidation depends on the number of double bonds: the more there are, the thinner the consistency of the substance and the faster the electron release reaction occurs. Unsaturated fats thin the lipid layer, which improves the penetration of water-soluble substances under the skin.

Signs of a lack of unsaturated acids in the human body:

• thinning of the hair fiber;
• dryness, roughening of the skin;
• baldness;
• development of eczema;
• dullness nail plates, frequent occurrence burrs.

1. Oleic. Restores the barrier functions of the epidermis, retains moisture in the skin, activates lipid metabolism, slowing down peroxidation. The largest amount of oleic acid is concentrated in sesame oil (50%), rice bran(50%), coconut (8%). They are well absorbed into the dermis, do not leave greasy marks, and enhance the penetration of active components into the stratum corneum.
2. Palmine. Restores skin covering, gives elasticity to the “mature” dermis. It is highly stable during storage. Oils that contain palmic acid do not go rancid over time: palm (40%), cottonseed (24%), soybean (5%).
3. Linoleic. It has an anti-inflammatory effect, interferes with the metabolism of biologically active substances, promoting their penetration and absorption in the layers of the epidermis. Linoleic acid prevents the uncontrolled evaporation of moisture through the skin, the lack of which leads to dryness and peeling of the stratum corneum. It protects tissues from harmful action ultraviolet rays, relieves redness, improves local immunity cover, strengthens the structure of cell membranes. A lack of omega-6 in the body causes inflammation and dryness of the skin, increases its sensitivity, leads to hair loss, and the appearance of eczema. Contained in rice oil (47%) and sesame oil (55%). Due to the fact that linoleic acid stops inflammation, it is indicated for atopic eczema.
4. Linolenic (Alpha and Gamma). It is a precursor to the synthesis of prostaglandins that regulate inflammatory reactions in the human body. Unsaturated acid is part of the membranes of the epidermis, increases the level of prostaglandin E. With insufficient intake of the compound into the body, the skin becomes prone to inflammation, irritated, dry and flaky. The largest amount of linolenic acid is found in breast milk.

Cosmetics with linoleic and linolenic acids accelerate the restoration of the lipid barrier of the epidermis, strengthen the structure of membranes, and act as a component of immunomodulatory therapy: reduces the development of inflammation and stops cell damage. For dry skin types, oils containing omega-3, 6 are recommended for use externally and internally.

In sports

To maintain the health of an athlete, the menu must contain at least 10% fat, otherwise they will worsen. sports results, morpho-functional disorders appear. A lack of triglycerides in the diet inhibits the anabolism of muscle tissue, reduces testosterone production, and undermines the immune system. Only in the presence of unsaturated fatty acids is absorption possible, which is essential for a bodybuilder. In addition, triglycerides cover the body's increased energy costs, maintain healthy joints, accelerate the recovery of muscle tissue after intense training, and fight inflammation. PUFAs prevent oxidative processes and are involved in muscle growth.

Remember, a deficiency of healthy fats in the human body is accompanied by a slowdown in metabolism, the development of vitamin deficiency, problems with the heart, blood vessels, liver dystrophy, and malnutrition of brain cells.

The best sources of omega acids for athletes: fish oil, seafood, vegetable oils, fish.

Remember, too much is not good. An excess of triglycerides (over 40%) in the menu leads to the opposite effect: fat deposition, worsening anabolism, decreased immunity, and reproductive function. As a result, fatigue increases and performance decreases.

The rate of consumption of unsaturated fatty acids depends on the type of sport. For a gymnast it is 10% of general diet food, fencers - up to 15%, martial artists - 20%.

Harm

Excessive intake of triglycerides leads to:

• development of arthritis, multiple sclerosis;
• premature aging;
• hormonal imbalance in women;
• accumulation of toxins in the body;
• increased load on the liver and pancreas;
• formation of gallstones;
• inflammation of intestinal diverticula, constipation;
• gout;
• appendicitis;
• diseases coronary vessels hearts;
• breast cancer, prostate cancer;
• irritation gastrointestinal tract, the appearance of gastritis.

Under the influence of heat treatment, healthy fats polymerize and oxidize, breaking down into dimers, monomers, and polymers. As a result, the vitamins and phosphatides in them are destroyed, which reduces the nutritional value of the product (oil).

Daily norm

The body's need for unsaturated fatty acids depends on:

• labor activity;
• age;
• climate;
• state of immunity.

In average climate zones daily norm fat consumption per person is 30% of the total calorie intake; in the northern regions this figure reaches 40%. For older people, the dose of triglycerides is reduced to 20%, and for workers of heavy physical labor it increases to 35%.

The daily requirement for unsaturated fatty acids for a healthy adult is 20%. This is 50 - 80 grams per day.

After illness, when the body is exhausted, the norm is increased to 80–100 grams.

For supporting wellness and stay healthy, exclude food from the menu instant cooking and fried foods. Instead of meat, give preference to fatty sea ​​fish. Avoid chocolate, store-bought confectionery in favor of nuts and grains. Take it as a basis to start your morning by taking a dessert spoon of vegetable oil (olive or flaxseed) on an empty stomach.

The maximum amount of nutrients is concentrated in cold-pressed vegetable oils in their raw form. Heat treatment destroys beneficial compounds.

Conclusion

Unsaturated fatty acids are essential nutrients that the human body cannot synthesize on its own.

To maintain the vital functions of all organs and systems, it is important to include foods containing omega compounds in your daily diet.

Beneficial triglycerides control blood composition, supply cells with energy, support the barrier functions of the epidermis and promote shedding extra pounds. However, you need to use EFAs wisely, since they the nutritional value unusually high. Excess fat in the body leads to the accumulation of toxins, increased blood pressure, and blockage of blood vessels, while a lack of fat leads to apathy, deterioration of skin condition, and slowdown of metabolism.

Keep your food in moderation and take care of your health!

Unsaturated fatty acids (UFA) are compounds that are involved in various processes of human life. However, our body cannot synthesize most of them, so it must receive the required amount from food. What role do these substances play and how much do we need for normal functioning?

Types of NLC

The group of unsaturated (unsaturated) fatty acids includes monounsaturated (MUFA) and polyunsaturated (PUFA). The first have another name - Omega-9. The most common and important of the monounsaturated fats is oleic acid. It is found in the following products:

• in olives and olive oil;
• in nuts, for example, in peanuts and peanut oil;
• in avocados;
• in corn seed oil;
• in sunflower seed oil and rapeseed oil.

Olive and rapeseed oil contain the most oleic acid.

PUFAs are of greatest value to us. They are also called essential because they are not produced human body. Their third name is vitamin F, although, in fact, these are not vitamins at all.

Among polyunsaturated fatty acids, there are two subgroups of fatty acids. Of these, Omega-3s are more beneficial. Omega-6 acids are also important, we just don’t usually lack them.

The most famous Omega-3s:

• docosahexaenoic acid,
• alpha-linolenic,
• eicosapentaenoic.

Most available products Flaxseed oil, walnuts and wheat germ and rapeseed oil are recognized as containing Omega-3. Linoleic acid is widely known from the Omega-6 group. All these PUFAs are found in sunflower and cottonseed oil, corn and soybean seed oil, nuts, and sunflower seeds.

Useful properties of EFAs

Unsaturated fatty acids make up the intercellular membranes. With their deficiency, metabolism is disrupted, especially fat, and cellular respiration becomes difficult.

Sufficient consumption of EFAs prevents the deposition of cholesterol and reduces the risk of heart and vascular diseases. In addition, these substances reduce the number of platelets and prevent the blood from thickening. Unsaturated fatty acids dilate blood vessels, prevent thrombosis and heart attacks. Thanks to the action of vitamin F, blood supply to all organs and tissues improves, cells and the entire body are renewed. Increasing the Omega-3 content in the heart muscle promotes more efficient work this organ.

Unsaturated fatty acids are involved in the formation of prostaglandins - substances responsible for the functioning of our immunity. With their insufficient production, a person becomes more susceptible infectious diseases, allergy symptoms intensify.

Unsaturated fatty acids have a beneficial effect on the skin. They are restoring it protective properties, stimulate intercellular exchange. By increasing the amount of EFAs in your diet, you will quickly notice that your skin has become denser and more hydrated, and unevenness and inflammation have disappeared. Acids successfully remove blockages sebaceous glands: Pores are opened and cleansed. With sufficient consumption of EFAs, wounds on the surface of the body heal faster. The effect of vitamin F on the skin is so beneficial that acids are added to various cosmetical tools. PUFAs work especially well with aging skin, successfully combating fine wrinkles.

If your diet contains enough Omega-3 acids and vitamin D, bone formation accelerates. Phosphorus and calcium are absorbed better. Omega-3s are involved in the formation of bioregulators - substances responsible for the normal course of various processes in our body.

Unsaturated fatty acids are an important source of energy. They are healthy fats that we get from food. Saturated substances that come into the body from animal products contain large amounts of bad cholesterol. In people whose diet is based on large quantities meat and dairy foods, the risk of developing cardiovascular diseases is many times higher.

Unsaturated fatty acids, particularly Omega-3, improve conductivity nerve impulses and promote more efficient functioning of brain cells. With the participation of this component, substances are produced that are involved in the production of serotonin, which is known as the hormone of happiness. Thus, PUFAs contribute good mood and protect a person from depression.

How much should you use?

When consuming these beneficial compounds, it is important not only to observe their permissible amount, but also to remember the proportion. In the human diet, for one share of Omega-3, you need to consume from two to four shares of Omega-6. But this proportion is observed very rarely. On the menu ordinary person on average, for one gram of Omega-3 acids there are about 30 grams of Omega-6. The consequence of abuse of the latter is increased coagulability blood, thrombus formation increases. The risk of heart attacks, heart and vascular diseases increases. The functioning of the immune system is impaired, and they occur more often autoimmune diseases, as well as allergic reactions.

It is convenient to build the ratio of EFAs based on the required amount of Omega-3 in the diet. A person needs from 1 to 3 grams of this PUFA per day. Therefore, the required amount of Omega-6 is between 2 and 12 grams, depending on individual needs.

The best sources of EFAs are products of plant origin. They do not contain harmful fats, are rich in vitamins, minerals, dietary fiber. There are especially many PUFAs in oils.

When purchasing products for your table, pay attention Special attention on their freshness and production method, as well as on the conditions under which they were stored. Unsaturated fatty acids are easily subject to oxidation, losing all their beneficial features. Destructive processes occur upon contact with air, exposure to heat and light. If you want to get the benefits of oil, don't fry with it! As a result, free radicals are formed in the product, which have harmful effects on our body and can cause various diseases.

When purchasing and including vegetable oil in your diet, you need to pay attention to the following points.

• It must be unrefined, non-deodorized, cold-pressed.
• The oil must be stored in a tightly closed container so that it does not expire.
• It is required that the oil be stored without access to light: in a dark glass bottle, in opaque packaging.
• The best storage container is a metal can or glass bottle.
• It is better to purchase oil in small containers.
• After opening, it should be stored away from light, in a cool place, for no more than six months;
• Good butter remains liquid even in the refrigerator.

Unsaturated fatty acids are essential for our body. Vegetable oils are the optimal source of EFAs. When consuming them, it is necessary to observe moderation, since excess fat in the diet can do more harm than good.