Fats are a MUST. For health, people should get an average of 20-35% of all calories from fat, but not less than 10%. Today you will learn why and what kind of fats should be in your diet. Read about the benefits of fats for the body, which fats are the healthiest, what is the difference between saturated and unsaturated fatty acids, and get a list of foods where they are found in the greatest amount!

Not only excess, but also lack of fat can cause serious problems with health. You must consume fat every day to keep your body functioning in order. The benefits of fats for the body are as follows:

1. They provide the body with essential omega-3 and omega-6 fatty acids that it cannot produce on its own. These fatty acids play important role in maintaining the health of heart and brain cells. In addition, they fight inflammation, affect cell signaling and many other cellular functions, as well as a person's mood and behavior.
2. Fat helps absorb some nutrients, such as fat soluble vitamins(A, D, E and K) and (eg lycopene and beta-carotene). Meanwhile, vitamin A is essential for good vision, vitamin D for calcium absorption, healthy bones and teeth, E for cell protection against free radicals and skin beauty, and K for normal blood clotting.
3. Fats are a source of energy and main way its storage. 1 gram of fat contains 9 calories, while carbohydrates and protein only 4, and alcohol only 7. And although carbohydrates are the main source of energy for the body, our body uses fat as a “backup fuel” when carbohydrates are not enough.
4. Adipose tissue insulates the body and helps support it. normal temperature. Other fat cells surround vital important organs and protect them from external influences. Wherein adipose tissue is not always visible and catches the eye only when overweight.
5. Finally, fat plays an important role in the maintenance of all body cells. Cell membranes themselves are made from phospholipids, which means they are also fatty. Many tissues in the human body are lipid (i.e., fatty), including our brain and the fatty membrane that insulates the nervous system.

Simply put, all the fat we consume:

• either becomes part of the tissues and organs in our bodies,
• or used as energy
• or stored in adipose tissue.

Therefore, even if you lose weight, food sources fats should certainly be part of your diet.

By the way, how fats are “dangerous” for weight loss?

People gain weight when they consume more calories (from fat, carbohydrates, protein, and alcohol) than they burn. Therefore, overweight is usually not so much to blame for fatty foods as overeating in general + low physical activity and also sugar. It actually causes the accumulation of fat in the body. High blood sugar causes the pancreas to release insulin, which causes fat cells to take up excess glucose and turn it into more fat on your sides.

Yes, as we said above, fat contains more calories per gram than protein, carbohydrates, and even alcohol, but it also makes food more flavorful and filling. And this allows you to quickly feel the satisfaction of food without overeating. A weight loss diet that includes some fat will not only be healthier, but also more successful in the long run, as the chance of relapses will decrease.

Another thing is that fat often comes to us from such tempting sources as french fries, hamburgers, cakes, thick steaks, etc. Perhaps that is why, according to statistics, the average diet of people does not contain the recommended 20-35% fat, but 35 -40%. As a result, all the benefits of fat for the body begin to turn into harm. Exceeding the norms of consumption fatty foods often leads to the following problems:

1. Excess weight.
2. High cholesterol levels, which in turn increases the risk of developing coronary disease hearts.
3. Probability of development diabetes 2nd type.
4. Increased risk of heart disease and certain types of cancer (particularly breast and colon cancer).

To avoid this, women are advised to eat no more than 70 grams of fat per day, and men - no more than 95 grams. For a more personalized figure, start with a calorie target. So, with a goal of consuming 1800 kcal per day, the amount of fat consumed should be 360-630 kcal or 40-70 g. Some nutritionists also recommend sticking to simple rule: eat 1 g of fat per 1 kg of body weight per day.

So, what are the best fats to choose for weight loss and the health of the body as a whole?

What fats are the most beneficial for the body

Choosing the right fat sources for your diet is one of the best ways to reduce your risk of heart disease. For this purpose (and the maintenance of all health in general), unsaturated fatty acids are the most beneficial. Here is their list:

• poly Not saturated fat omega-3 and omega-6;
• monounsaturated fats omega-7 and omega-9.

Polyunsaturated fats supply the body with essential fatty acids, help reduce the level of bad cholesterol blood and triglyceride levels, support healthy bones, hair, skin, immunity and reproductive function.

Omega 3 fatty acids help strengthen the heart, protect blood vessels in the brain, support the immune system, and improve mood. In the list of healthy omega-3 fats, the most important for humans are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Alpha-linolenic acid has a beneficial effect on the heart and enters the body from vegetable sources(flax seeds, hemp, chia, etc.). The other two acids can be obtained primarily from oily fish(salmon, trout, herring, mackerel) and other seafood. It is believed that it is the fish that contains the most effective type omega-3 for the prevention of cardiovascular disease. The American Heart Association recommends eating 2 servings of oily fish per week.

Fatty acid omega 6 play an important role in brain function, normal growth and development, skin and eye health. Linoleic acid omega-6 is used by our body to create cell membranes. However, evolutionary scientists believe that modern man consuming too much omega-6 and not enough omega-3. In a hunter-gatherer diet, the ratio of these fats should be about 1:1, while today it averages 16:1. Too much omega-6s in the diet can lead to inflammation, which is linked to heart disease. In addition, these fatty acids have often come to us from refined foods rather than whole foods. Omega 6 can be found in meat, eggs, corn, sunflower, soybean and safflower oils.

Other healthy fats, monounsaturated fatty acids, also reduce the risk of heart disease, help lower bad LDL cholesterol, increase good HDL cholesterol, protect arteries from plaque buildup and are often good source antioxidant vitamin E. They are found in large quantities in nuts, avocados and olives.

The discovery that monounsaturated fats are good for the body came from the Seven Countries Study in the 1960s. It showed that people in Greece and other parts of the Mediterranean region have relatively low level heart disease, despite a diet with high content fats. Notably, the main fat in their diet was not saturated animal fat, but olive oil, which is a rich source of monounsaturated fat. This discovery sparked interest in olive oil and in general to mediterranean diet, as to the right style of eating.

Although there is currently no recommended daily allowance mono consumption unsaturated fat, nutritionists recommend using them together with polyunsaturated fats to replace saturated and trans fats in your diet.

Saturated and unsaturated fats: difference, ratio in the diet

As you probably know, the fat we eat comes in 2 main forms: unsaturated and saturated. Both types provide about the same number of calories. Therefore, for weight loss, it does not matter what fats you eat. Too many calories? This means that you will gain weight, regardless of whether beneficial fatty acids enter your body or not.

What is the difference between saturated and unsaturated fats, and why are some better than others?

The very concept of "saturated" refers to the number of hydrogen atoms that surround each carbon atom in the composition of fat. The more hydrogen, the richer the fat. In reality, this is expressed as follows: saturated fats at room temperature become solid(remember how after frying meat, bacon or lard, melted animal fat in a pan gradually solidifies), while unsaturated ones remain fluid(like most vegetable oils).

The ability of saturated fats to harden is widely used in the production of confectionery and bakery products. As part of butter, palm oil and milk fat, they are found in all kinds of desserts, cakes, pastries and various pastries. Other sources of saturated fat include meats, cheeses and other whole milk products, and coconut oil.

Is saturated fat bad for human health?

In fact, studies have not yet collected enough evidence that saturated fat increases the risk of heart disease. There is incomplete evidence that excessive consumption of these hardening fats increases total cholesterol, builds plaque in the arteries, increases the risk of colon cancer, and prostate. 2 large studies have shown that replacing saturated fat with polyunsaturated fats and high-fiber carbohydrates actually reduces the risk of heart disease (whereas a diet with processed carbohydrates does the opposite).

However, over the course of evolution, humans evolved by consuming unprocessed forms of saturated fats (game meat, whole milk, eggs, coconuts) along with fish and plant foods. Therefore, some of them should also be present in our diet, at least for:

• lowering the level of lipoprotein (a), high level which increases the risk of heart disease;
• cleansing the liver of fat (saturated fat stimulates liver cells to get rid of it);
• brain health (most of the brain and myelin sheath consists of saturated fat);
• proper functioning immune systems s (saturated fats such as myristic and lauric acids play an important role in maintaining immunity and are even found in breast milk mothers).

The correct ratio of unsaturated and saturated fats in the diet

Due to the availability of animal products and the low prevalence of whole plant foods in modern market, people began to receive too many saturated fats in relation to unsaturated ones. Worse yet, combining them with processed carbs is what usually leads to health problems.

If total fat in a person's diet should be 20-35% of all calories, then saturated fat should not be more than 10% (about 20 grams with a goal of 1800 Kcal / day). This ratio is recommended by WHO and most other health experts, while the American Heart Association advises sticking to a threshold of 7% of total calories or no more than 14 grams.

What fats are really dangerous?

There is still one type of fat that a person should completely eliminate from his diet. This trans fatty acids, which are found in nature only in small doses and enter the body, as a rule, from processed foods. Most trans fats are found in margarine and other hydrogenated oils. For its production, vegetable oil is heated in the presence of hydrogen and a catalyst from heavy metal(such as palladium). This causes the hydrogen to bond with the hydrocarbon present in the oil and convert the fat from liquid and perishable to hard and storage resistant product.

Unlike saturated and unsaturated fats, trans fats are empty calories that provide no benefit to the human body. On the contrary, a diet high in trans fats contributes to:

• bad LDL cholesterol and the development of cardiovascular diseases;
• increased risk of developing colon and breast cancer;
• complications of pregnancy early childbirth and preeclampsia) and disorders in infants, as trans fats are passed from mother to fetus;
• the development of allergies, asthma and asthmatic eczema in adolescents;
• development of type II diabetes;
• obesity ().

In a 6-year study, monkeys on a trans fat diet gained 7.2% of their body weight, while monkeys on a monounsaturated fat diet gained only 1.8%.

Trans fats are worse than any other fat, including butter or lard. There is no safe level of consumption: even 2% of total calories (4 grams with a goal of 1800 kcal) increases the risk of heart disease by 23%!

Most trans fatty acids are found in cakes, cookies and bread (about 40% of total consumption), animal products (21%), french fries (8%), margarine (7%), chips, popcorn, candy and breakfast cereals (5% each), as well as confectionery fat (4%). You'll find it in all foods containing partially hydrogenated oil, most fast foods, frostings, dairy-free creamers, and ice cream. Try to avoid such food!

Healthy Fats Food List

Below we have compiled for you a list of foods that contain the most beneficial polyunsaturated and monounsaturated fats. All figures are taken for Database for standard reference and are based on 100 g of each product. Keep a note and use it to your health!

As you can see, natural vegetable oils are the richest and useful resources unsaturated fats. For comparison, here are data for other popular fats, including poultry and fish.

What other foods contain unsaturated fats

Other sources of unsaturated fats

Finally, we offer you another list of weight loss foods that contain healthy fats. They are not as rich in unsaturated fatty acids per 100 g as oils and nuts, but can also be part of your daily diet.

1. Eat less, but more often - every 3 hours, for example, snacking on unroasted nuts.
2. Add more protein and fiber-rich foods to your diet, which will help you not overeat and feel full longer.

Be healthy!

Fats and cholesterol are closely related concepts, and most often people are afraid that the level of cholesterol in their body will increase, because they have heard about it. negative properties and harm to health. In fact, you should only be afraid high content cholesterol, which is considered "bad", that is, LDL (high-density lipoprotein).

What fats are good for the body, what is the harm of trans fats and what foods contain these substances - you will learn about this and much more from this article.

What is the difference between saturated fats and unsaturated fats

Fats, or lipids, are the most important source of energy, are part of structural components cells protect the body from heat loss, organs - from damage. food products contain animal fats and plant origin, and all lipids are composed of glycerol and fatty acids, among which saturated and unsaturated are distinguished. The harm and benefits of fat is not an idle question, so it is worth considering it in more detail.

What is the difference between saturated fats and unsaturated fats and where are they found? Saturated fatty acids form hard ("bad") fats, unsaturated fatty acids form soft ("good") fats. In animal fats, saturated fats predominate, in vegetable (except coconut and palm oils) - unsaturated fats. Thus, the answer to the question "which fats are good - saturated or unsaturated" is obvious: only unsaturated fatty acids are useful. Saturated fatty acids in best case neutral for the body, at worst - harmful.

Most of the fats consumed by humans are triglycerides (95-98%), consisting of one molecule of glycerol and three fatty acid residues. One fatty acid consists of a more or less long chain of carbon atoms (C) to which hydrogen atoms (H) are attached. Carbon atoms can be connected to each other by single or double bonds.

Having no double bonds is called saturated, having one double bond - monounsaturated, several double bonds - polyunsaturated.

The latter are not synthesized in the body - these are essential (essential) fatty acids (they are called vitamin F).

Exists general principle A: Unsaturated fats are vegetable fats, while saturated fats are animal fats. But, as you know, there are exceptions to any rule. For example, pigs are specially fattened to obtain solid (saturated) fat. In cold weather, pigs freeze very much, in fact, "stiffen". In contrast, fish, which also have animal fat, are able to live in very cold, even arctic temperatures, water. Fish oil is unsaturated and remains liquid at sub-zero temperatures, for this reason, fish remain mobile, flexible, and agile. Saturated and unsaturated fats are necessary for the body, but the preponderance should be in favor of unsaturated fats.

What fats of animal and vegetable origin are good for the body

Speaking about which fats are useful, do not forget that vegetable fats also have their own characteristics. As a rule, vegetable fats are found in seeds and are unsaturated (olive, sunflower, linseed, sea buckthorn, nut, grape seed, corn oils). Exceptions are some fruits of tropical and subtropical regions, which have fats with high point melting, i.e., these fats remain in a solid state even in tropical heat. Coconut and palm oils have the hardest saturated vegetable fat in the world.

Hardness and saturation of fat are inseparable: saturated fats remain solid even at room temperature, while unsaturated fats remain liquid at temperatures below zero.

The human diet should contain from 80 to 100 g of fat per day (1.2-1.3 per 1 kg of body weight), including 30-35 g of vegetable oil containing polyunsaturated fatty acids. When choosing between vegetable and animal fats, try to give preference to the first.

What foods contain healthy fats

What foods contain healthy fats and which ones contain unhealthy ones?

Important sources of unsaturated fatty acids: fish (mackerel, sardines, tuna, salmon, trout, herring, cod liver), vegetable oils. The main sources of saturated fatty acids: animal products (meat, sausages, offal, poultry skin, butter, sour cream, whole milk, animal fats), some vegetable products (coconut and palm oils, margarine, cooking oil).

A report by the American Heart Association (1961), which is rightly considered a "document of world importance," states that "reducing the amount of fat consumed with a reasonable replacement of saturated fats with polyunsaturated fats is recommended as possible remedy prevent atherosclerosis and reduce the risk of myocardial infarction and stroke. In this regard, it is necessary to choose especially carefully. The ratio of protein to fat in different foods is very important.

Table "Cholesterol content in foods"

Below is a table "The content of cholesterol in products", which indicates the amount of cholesterol in milligrams per 100 g of product.

A high-calorie diet rich in saturated fats is the cause of high levels of "bad" cholesterol in the blood. diet containing a large number of unsaturated fats, leads to a decrease in the level of "bad" cholesterol in the blood and an increase in "good" cholesterol.

Every day an adult consumes about 750 mg of cholesterol. About 1 g of cholesterol is formed in the liver per day. Depending on the nature of the food, this amount may vary: an increase in the amount of cholesterol in food leads to an increase in its level in the blood, a decrease - respectively, to a decrease. So, reducing the cholesterol content in products up to 350-375 mg / day. leads to a decrease in its level in the blood by 7 mg / dl. An increase in cholesterol to 1500 mg results in an increase of 10 mg/dl of blood. In this regard, it is necessary to know the cholesterol content in staple foods.

What are trans fats and their harm to the body

In this section of the article, you will learn what trans fats are and what is their danger to the human body. Unsaturated fats in industrial or culinary processing take the form of "trans", turning when heated and hydrogenated into saturated solid fats, such as margarine, cooking oil, spread. Trans fats are widely used in industry, as they can dramatically increase the shelf life of products. A French study of 17,000 people found that consumption of trans fatty acids alone increased the risk of myocardial infarction by 50%, even in the absence of other important factors risk (tobacco smoking, consumption of fats, saturated fatty acids, physical inactivity, etc.).

What foods contain trans fats? These are mayonnaises, ketchups, ready-made sauces, refined vegetable oil, dry concentrates (soups, sauces, desserts, creams), soft oils, spreads, mixes of vegetable and butter, chips, popcorn with the addition of fat, diacetyl and other flavors, fast food products ( french fries, hot dogs, sandwiches, hamburgers), frozen meat, fish and other breaded convenience foods (for example, cutlets, fish fingers), confectionery (cakes, pastries, donuts, waffles, cookies, crackers, sweets).

Avoid foods containing trans fats. Always read the ingredient list on the product label to see if it contains hydrogenated or partially hydrogenated fats. This refers to trans fats.

In human nutrition, fats are absolutely necessary, however, saturated fats, trans fats and excess cholesterol in food are dangerous for the heart and blood vessels, unsaturated fats can prevent cardiovascular diseases.

More on the topic

Now no one doubts that it is impossible to completely remove fats from your diet either for weight loss or for gaining weight. muscle mass. Many of the fats are very necessary and useful.

Due to their high calorie content, fats are an excellent source of energy. In addition to glycerin, they contain fatty acids, which largely determine biological value food products.

Some vitamins cannot be active unless they are dissolved in fats.

Functions of fatty acids

Fatty acids are components of phospholipids and glycolipids that make up the structure of cell membranes.

Fatty acids are components of triacylglycerides (neutral fats) - the main source of energy in the body, reserved in adipose tissue. Cm. .

About 70 different fatty acids have been found in the human body. Of these, about 20 are the most common. All of them contain unbranched chains built from an even number (12-24) of carbon atoms. Among them, acids with 16 and 18 carbon atoms C16 (palmitic) and C18 (stearic, oleic and linoleic) predominate.

Fatty acids are divided into two groups: saturated and unsaturated depending on their chemical nature.

There is an opinion that only unsaturated fats (which are mainly vegetable oils) are useful, and animal fats with saturated fatty acids should be avoided. But this is a very controversial and unsafe position. After all, saturated fats are very important in the body.

unsaturated fatty acids

Unsaturated (unsaturated) fatty acids are acids in the structure of which there is one or more double bonds between adjacent carbon atoms. Moreover, chemically, these double bonds in almost all cases are cis-double bonds (not trans-). This is a very important structural difference that makes fatty acids active and beneficial.

What does this mean and how can we benefit from it for ourselves?

With the help of the correct double unsaturated bonds, acids have a high oxidative reactivity. This is used by the body to renew cell membranes, regulate their permeability, and synthesize regulators. immune protection and other biologically active substances.

Double bonds can be different amount: if such a bond is present in a single copy, then the acid is called monounsaturated (Omega-9, oleic acid).

If there are several double bonds, the acids are called polyunsaturated. These include Omega-3 (linolenic) and Omega-6 acids (linoleic and arachidonic).

Unlike Omega-9 polyunsaturated acids are not produced by the human body and must be obtained from food.

Foods with unsaturated fatty acids

The only animal fat that belongs to the same category is fish.

Products with monounsaturated acid harden on cooling. This can be seen in the example of olive oil, if you put it in the refrigerator.

Saturated fatty acids

Saturated (limiting) fatty acids are those fatty acids in the structure of which there are no double bonds. They are considered the most harmful, it is on them that all the harm of fats is blamed: from atherosclerosis to obesity.

With them excess You can really earn a whole “bouquet” of various diseases when you use it.

But you should not be so afraid of them that you should not completely remove them from the diet - after all, they are involved in the synthesis (including testosterone), the transfer and assimilation of vitamins and trace elements, and are also a source of energy. It is important to note that the lack of animal fats in a woman's diet can lead to hormonal imbalance, and in last resort and infertility.

Foods with saturated fatty acids

Foods high in saturated fats are usually of animal origin: butter, cream, milk, fatty varieties meat. There is a pattern - the more in the product saturated acids, the more difficult it is to melt it, to bring it from a solid state to a liquid one. For example, you can easily guess where there are more saturated acids - in vegetable or butter.

From herbal products Coconut oils are also high in saturated fats, but there is still fierce debate about their benefits or harms. But, despite this, they are actively and in large quantities added to various cheap products and surrogates. Their health benefits are in doubt.

For better digestibility, animal fats are melted (for example, used for frying on them). Their digestibility increases not only when melted, but also if they are turned into an emulsion. Thus, fatty acids from milk, butter, cream are better absorbed by the body than from a piece of lard.

If it is more useful to eat foods of plant origin with unsaturated fatty acids in a cold state, then it is recommended to cook with animal fats. When heated, the double bonds of oils will undergo intense oxidation. There is an opinion that at this time, carcinogenic substances are formed, which, when accumulated in the body, cause cancer.

How much fat does a person need?

IN Everyday life per day of fat should be consumed about 1 g per kg of body weight. That is, if you weigh 65 kg, then you will get 65 g of fat.

Half of the fatty acids consumed per day should be of an unsaturated nature (vegetable oils, fish oil).

There is no need to eat fats - they can be obtained from familiar products. A fatty foods(the same oils) should be consumed in minimal quantities.

When losing weight, you can reduce the amount of fat to 0.8 g per kg of body (but not less than 30 g of fat per day). At the same time, it is worth calculating the amount of fat not by the existing body weight, but by the desired mass, which you will have without excess fat (one of the ways to find out% fat is with the help of special weights).

Saturated and unsaturated fatty acids, fat-like substances and their role in normal functioning human body. consumption of these substances.

The theory of adequate nutrition as a scientific basis for rational nutrition.

Vitamins: avitaminosis and hypovitaminosis. Classification signs of vitamins.

1. Saturated and unsaturated fatty acids, fat-like substances and their role in the normal functioning of the human body. consumption of these substances.

Fats are organic compounds that are part of animal and plant tissues and consist mainly of triglycerides (esters of glycerol and various fatty acids). In addition, the composition of fats includes substances with high biological activity: phosphatides, sterols, some vitamins. A mixture of various triglycerides makes up the so-called neutral fat. Fat and fat-like substances are usually combined under the name lipids.

In humans and animals, the largest amount of fat is in the subcutaneous adipose tissue and adipose tissue located in the omentum, mesentery, retroperitoneal space, etc. Fats are also found in muscle tissue, bone marrow, liver and other organs. In plants, fats accumulate mainly in fruiting bodies and seeds. A particularly high fat content is characteristic of the so-called oilseeds. For example, in sunflower seeds, fats are up to 50% or more (in terms of dry matter).

The biological role of fats lies primarily in the fact that they are part of the cellular structures of all types of tissues and organs and are necessary for building new structures (the so-called plastic function). Fats are of paramount importance for life processes, since together with carbohydrates they are involved in the energy supply of all vital functions of the body. In addition, fats, accumulating in the adipose tissue surrounding the internal organs, and in the subcutaneous adipose tissue, provide mechanical protection and thermal insulation of the body. Finally, fats, which are part of adipose tissue, serve as a reservoir of nutrients and take part in the processes of metabolism and energy.

Natural fats contain more than 60 types of different fatty acids, which have different chemical and physical properties and thus determine differences in the properties of the fats themselves. Fatty acid molecules are "chains" of carbon atoms linked together and surrounded by hydrogen atoms. Chain length determines many properties of both the fatty acids themselves and the fats formed by these acids. Long chain fatty acids are solid, short chain fatty acids are liquid substances. The higher the molecular weight of fatty acids, the higher their melting point, and, accordingly, the melting point of fats, which include these acids. However, the higher the melting point of fats, the worse they are digested. All fusible fats are absorbed equally well. According to digestibility, fats can be divided into three groups:

fat with a melting point below human body temperature, digestibility 97-98%;

fat with a melting point above 37 °, digestibility of about 90%;

fat with a melting point of 50-60 °, digestibility is about 70-80%.

By chemical properties, fatty acids are divided into saturated (all bonds between the carbon atoms that form the "backbone" of the molecule are saturated, or filled with hydrogen atoms) and unsaturated (not all bonds between carbon atoms are filled with hydrogen atoms). Saturated and unsaturated fatty acids differ not only in their chemical and physical properties, but also in biological activity and "value" for the body.

Saturated fatty acids are found in animal fats. They have low biological activity and can have a negative effect on fat and cholesterol metabolism.

Unsaturated fatty acids are widely present in all dietary fats, but most of them are found in vegetable oils. They contain double unsaturated bonds, which determines their significant biological activity and ability to oxidize. The most common are oleic, linoleic, linolenic and arachidonic fatty acids, among which arachidonic acid has the highest activity.

Unsaturated fatty acids are not formed in the body and must be administered daily with food in the amount of 8-10 g. The sources of oleic, linoleic and linolenic fatty acids are vegetable oils. Arachidonic fatty acid is almost not found in any product and can be synthesized in the body from linoleic acid in the presence of vitamin B 6 (pyridoxine).

The lack of unsaturated fatty acids leads to growth retardation, dryness and inflammation of the skin.

Unsaturated fatty acids are part of the cell membrane system, myelin sheaths and connective tissue. These acids differ from true vitamins in that they do not have the ability to enhance metabolic processes, but the body's need for them is much higher than for true vitamins.

To meet the physiological needs of the body in unsaturated fatty acids, it is necessary to introduce 15-20 g of vegetable oil into the diet daily.

Sunflower, soybean, corn, linseed and cottonseed oils have a high biological activity of fatty acids, in which the content of unsaturated fatty acids is 50-80%.

The very distribution of polyunsaturated fatty acids in the body indicates their important role in its life: most of them are found in the liver, brain, heart, sex glands. With insufficient intake from food, their content decreases primarily in these organs. The important biological role of these acids is confirmed by their high content in the human embryo and in the body of newborns, as well as in breast milk.

The tissues have a significant reserve of polyunsaturated fatty acids, which allows for quite a long time to carry out normal transformations in conditions of insufficient intake of fat from food.

Fish oil has the highest content of the most active of the polyunsaturated fatty acids - arachidonic; it is possible that the efficiency fish oil due not only to the vitamins A and D present in it, but also to the high content of this acid, which is so necessary for the body, especially in childhood.

The most important biological property of polyunsaturated fatty acids is their participation as an obligatory component in the formation of structural elements (cell membranes, myelin sheath of the nerve fiber, connective tissue), as well as in such biologically highly active complexes as phosphatides, lipoproteins (protein-lipid complexes), etc.

Polyunsaturated fatty acids have the ability to increase the excretion of cholesterol from the body, converting it into easily soluble compounds. This property is of great importance in the prevention of atherosclerosis. In addition, polyunsaturated fatty acids have a normalizing effect on the walls blood vessels, increasing their elasticity and reducing permeability. There is evidence that the lack of these acids leads to thrombosis of the coronary vessels, since fats rich in saturated fatty acids increase blood clotting. Therefore, polyunsaturated fatty acids can be considered as a means of preventing coronary heart disease.

According to the biological value and content of polyunsaturated fatty acids, fats can be divided into three groups.

The first includes fats with high biological activity, in which the content of polyunsaturated fatty acids is 50-80%; 15-20 g per day of these fats can satisfy the body's need for such acids. This group includes vegetable oils (sunflower, soybean, corn, hemp, linseed, cottonseed).

The second group includes fats of medium biological activity, which contain less than 50% polyunsaturated fatty acids. To meet the body's need for these acids, 50-60 g of such fats per day are already required. These include lard, goose and chicken fat.

The third group consists of fats containing a minimum amount of polyunsaturated fatty acids, which is practically unable to satisfy the body's need for them. These are mutton and beef fat, butter and other types of milk fat.

The biological value of fats, in addition to various fatty acids, is also determined by the fat-like substances included in their composition - phosphatides, sterols, vitamins, etc.

Phosphatides in their structure are very close to neutral fats: more often food products contain phosphatide lecithin, somewhat less often - cephalin. Phosphatides are a necessary component of cells and tissues, actively participating in their metabolism, especially in the processes associated with the permeability of cell membranes. Especially a lot of phosphatides in bone fat. These compounds, taking part in fat metabolism, affect the intensity of fat absorption in the intestine and their use in tissues (lipotropic effect of phosphatides). Phosphatides are synthesized in the body, but an indispensable condition for their formation is good nutrition and sufficient intake of protein from food. The sources of phosphatides in the human diet are many foods, especially the yolk. chicken egg, liver, brains, and dietary fats, especially unrefined vegetable oils.

Sterols also have high biological activity and are involved in the normalization of fat and cholesterol metabolism. Phytosterols (plant sterols) form insoluble complexes with cholesterol that are not absorbed; thereby preventing an increase in cholesterol levels in the blood. Particularly effective in this regard are ergosterol, which, under the influence of ultraviolet rays, is converted in the body into vitamin D, and steosterol, which helps to normalize blood cholesterol levels. Sources of sterols - various products animal origin (pork and beef liver, eggs, etc.). Vegetable oils lose most of their sterols during refining.

Fats are among the main food substances that supply energy to ensure the vital processes of the body and " construction material for building tissue structures.

Fats have high calorie, it exceeds the calorific value of proteins and carbohydrates by more than 2 times. The need for fats is determined by the age of a person, his constitution, the nature of work, health, climatic conditions, etc. The physiological norm of fat intake with food for middle-aged people is 100 g per day and depends on the intensity of physical activity. With age, it is recommended to reduce the amount of fat coming from food. The need for fats can be met by eating a variety of fatty foods.

Among fats of animal origin, milk fat, used mainly in the form of butter, stands out with high nutritional qualities and biological properties. This type of fat contains a large amount of vitamins (A, D2, E) and phosphatides. High digestibility (up to 95%) and good taste qualities make butter a product widely consumed by people of all ages. Animal fats also include lard, beef, lamb, goose fat etc. They contain relatively little cholesterol, a sufficient amount of phosphatides. However, their digestibility is different and depends on the melting temperature. Refractory fats with a melting point above 37° (pork fat, beef and mutton fat) are absorbed worse than butter, goose and duck fat, and vegetable oils (melting point below 37°). Vegetable fats are rich in essential fatty acids, vitamin E, phosphatides. They are easily digestible.

biological value vegetable fats largely determine the nature and degree of their purification (refining), which is carried out to remove harmful impurities. During the purification process, sterols, phosphatides are lost in other biologically active substances. Combined (vegetable and animal) fats include different kinds margarines, culinary, etc. Of the combined fats, margarines are the most common. Their digestibility is close to that of butter. They contain many vitamins A, D, phosphatides and other biologically active compounds necessary for normal life.

The changes that occur during the storage of edible fats lead to a decrease in their nutritional and taste value. Therefore, during long-term storage of fats, they should be protected from the action of light, air oxygen, heat and other factors.

Thus, fats in the human body play both an important energy and plastic role. In addition, they are good solvents for a number of vitamins and sources of biologically active substances. Fat increases the palatability of food and causes a feeling of long-term satiety.

Fats are such macronutrients that are needed for good nutrition of people. Each person's diet should include a variety of fats, each of which plays a role. They are part of all cells of the body and are necessary for the absorption of certain vitamins, ensuring thermoregulation, normal operation human nervous and immune systems. There are saturated and unsaturated fatty acids in our body, and if the latter bring great benefits, the former are considered to be harmful. But is it really so, what role do saturated fats play in our body? We will consider this question today.

NLC - what is it?

Before considering the role of saturated fatty acids (SFAs), we learn what they are. NFAs are solids that melt when high temperature. They are most often absorbed by the human body without the participation of bile acids, therefore they have a high nutritional value. But excess saturated fat is always stored in the body in reserve. EFAs give the fats they contain a pleasant taste. They also contain lecithin, vitamins A and D, cholesterol, saturate cells with energy.

For the past thirty years, it has been assumed that the content of saturated fatty acids in the body causes it great harm, as they contribute to the development of diseases of cardio-vascular system. Thanks to new scientific discoveries it became clear that they do not pose a danger, on the contrary, they have a good effect on the activity internal organs. They also take part in thermoregulation, improve the condition of hair and skin. Even cholesterol is vital for the human body, as it takes part in the synthesis of vitamin D and hormonal processes. With all this, the body should have moderate amounts of saturated fatty acids. Benefits and harms will be discussed below.

Benefits of EFA

Saturated (marginal) fats are needed by the human body in the amount of fifteen grams per day. If a person does not receive the required number of them, then the cells will receive them by synthesis from other food, which will lead to an unnecessary load on the internal organs. The main function of saturated fatty acids is to provide energy to the entire body. In addition, they take part in the synthesis of hormones, the formation of testosterone and estrogen, membrane cells, fat layer to protect internal organs, and also normalize the protective functions of the body.

Lack of saturated fatty acids in the body

Insufficient intake of EFAs in the body can adversely affect its development. So, quite often in this case there is a decrease in body weight, disruption of the hormonal and nervous systems, skin and hair conditions. Over time, women may become infertile.

Harm

Some EFAs of animal origin are directly associated with the occurrence of severe inflammatory diseases. The risk increases especially when acids enter the human body in large quantities. So, eating large portions of fat can cause acute inflammatory process, discomfort occur within a short period of time after a meal. It is also possible to accumulate cholesterol in large quantities, which is dangerous for the cardiovascular system.

An excess of SFA in the body

Excessive intake of SFA can also adversely affect its development. In this case, there is an increase blood pressure, disruption of the cardiovascular system, the appearance of kidney stones. Accumulates over time excess weight develop cardiovascular diseases, develop cancerous tumors.

What should be consumed?

First of all, you need a balanced diet that will be saturated with fatty acids. Healthy foods, rich in SFAs, - eggs, fish and organ meats - the most preferred. In the daily diet, fatty acids should be allocated no more than ten percent calories, that is, fifteen or twenty grams. by the most the best option considered the use of fats, which are part of foods that have a large amount useful properties, For example, seaweed, olives, nuts, fish and more.

Natural butter is considered a good choice; lard is recommended to be consumed in salted form in small quantities. Refined oils, as well as their substitutes, bring the least benefit. Unrefined oils cannot be heat treated. In addition, you need to remember that you can not store fats in the sun, in the open air and in the light.

Basic EFAs

1. Propionic acid (formula - CH3-CH2-COOH). It is formed during the metabolic breakdown of fatty acids having an odd number of carbon atoms, as well as some amino acids. In nature, it is found in oil. Since it does not allow mold and some bacteria to grow, propionic acid, the formula of which we already know, is often used as preservatives in the manufacture of products that a person consumes. For example, in bakery production it is used in the form of sodium and calcium salts.
2. Butyric acid (formula CH3-(CH2)2-COOH). It is one of the most important, formed in the intestines. natural way. This fatty acid contributes to the self-regulation of the intestine, and also supplies energy to the epithelial cells. It creates such an acidic environment in which conditions become unfavorable for the development pathogenic microflora. Butyric acid, the formula of which we know, has an anti-inflammatory effect, helps to stop the development cancer cells, increases appetite. It also helps to stop metabolic disorders, increases local immunity.
3. Valeric acid (formula CH3-(CH2)3-COOH). It has a mild antispasmodic effect. Like oil, it activates the motility of the colon, affecting nerve endings intestines and stimulating smooth muscle cells. Acid is formed as a result of the metabolism of microorganisms in the colon. Valeric acid, the formula of which was given above, occurs as a result of the activity of bacteria that make up the intestinal microflora.
4. Caproic acid (formula CH3-(CH2)4-COOH). In nature, this acid can be found in palm oil, animal fats. Especially a lot of it in butter. It has a detrimental effect on many pathogenic bacteria, even those that are resistant to antibodies. Caproic acid (the formula above) plays an important role for the human body. It has anti-allergic activity, improves liver function.

• severe diseases of the respiratory system;
• great physical activity;
• in the treatment of the digestive system;
• pregnancy and lactation;
• in the cold season, as well as people who live in the Far North;
• some diseases of the heart and blood vessels.

For quick assimilation, fats must be consumed with vegetables, herbs and herbs. Best to use natural products, containing them, as well as having most of the useful components in their composition.

Sources of SFA

Most saturated fatty acids are found in foods that are of animal origin. It can be meat, fish, poultry, milk and cream, lard, beeswax. SFAs are also found in palm and coconut oils, cheeses, confectionery, eggs, chocolate. People who lead healthy lifestyle life and watch their figure, you need to introduce saturated fats into your diet.

Summing up

Saturated and unsaturated fatty acids are the main sources of energy for the human body. They are important for the structure and development of cells and come from food of animal origin. Such fats have a solid consistency that does not change at room temperature. Lack and excess of them adversely affects the body.

In order to have good health, you need to consume about fifteen or twenty grams of saturated acids per day. This will replenish energy costs and not overload the body. Nutritionists recommend replacing harmful fatty acids found in fried meat, food fast food, confectionery for dairy products, sea fish, nuts and more.

It is necessary to constantly monitor not only the quantity, but also the quality of food consumed. Proper nutrition helps to improve well-being and health in general, increase labor productivity, overcome depression. Thus, it is impossible to divide fats into “good” and “bad”, they all play an important role in the development and structure of the body of each of us. You just need to pay more attention to the composition of your daily diet and remember that health problems arise due to a combination of factors, as well as a person’s lifestyle, so you should not be afraid of fats, both saturated and unsaturated.