Youth and beauty 

Products containing unsaturated fatty acids. Unsaturated fatty acids. Saturated fatty acids in cosmetics and detergents

Saturated fatty acids (SFA), most represented in food, are divided into short-chain (4... 10 carbon atoms - butyric, caproic, caprylic, capric), medium-chain (12... 16 carbon atoms - lauric, myristic, palmitic) and long-chain (18 atoms carbon and more - stearic, arachidic).

Saturated fatty acids with a short carbon chain length practically do not bind to albumin in the blood, are not deposited in tissues and are not included in lipoproteins - they are quickly oxidized to form ketone bodies and energy.

They also perform a number of important biological functions, for example, butyric acid is involved in genetic regulation, inflammation and the immune response at the level of the intestinal mucosa, and also ensures cellular differentiation and apoptosis.

Capric acid is a precursor to monocaprin, a compound with antiviral activity. Excessive intake of short-chain fatty acids can lead to the development of metabolic acidosis.

Saturated fatty acids with long and medium carbon chains, on the contrary, are included in lipoproteins, circulate in the blood, are stored in fat depots and are used for the synthesis of other lipoid compounds in the body, such as cholesterol. In addition, lauric acid has been shown to inactivate a number of microorganisms, including in particular Helicobacter pylory, as well as fungi and viruses due to rupture of the lipid layer of their biomembranes.

Myristic and lauric fatty acids strongly increase serum cholesterol levels and are therefore associated with the greatest risk of developing atherosclerosis.

Palmitic acid also leads to increased lipoprotein synthesis. It is the main fatty acid that binds calcium (in fatty dairy products) into an indigestible complex, saponifying it.

Stearic acid, like short-chain saturated fatty acids, has virtually no effect on cholesterol levels in the blood; moreover, it can reduce the digestibility of cholesterol in the intestines by reducing its solubility.

Unsaturated fatty acids

Unsaturated fatty acids are divided according to the degree of unsaturation into monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA).

Monounsaturated fatty acids have one double bond. Their main representative in the diet is oleic acid. Its main food sources are olive and peanut oil, and pork fat. MUFAs also include erucic acid, which makes up 1/3 of the fatty acid composition in rapeseed oil, and palmitoleic acid, present in fish oil.

PUFAs include fatty acids that have several double bonds: linoleic, linolenic, arachidonic, eicosapentaenoic, docosahexaenoic. In nutrition, their main sources are vegetable oils, fish oil, nuts, seeds, and legumes. Sunflower, soybean, corn and cottonseed oils are the main sources of linoleic acid in the diet. Rapeseed, soybean, mustard, and sesame oil contain significant amounts of linoleic and linolenic acids, and their ratio varies - from 2:1 in rapeseed to 5:1 in soybean.

In the human body, PUFAs perform biologically important functions related to the organization and functioning of biomembranes and the synthesis of tissue regulators. A complex process of synthesis and interconversion of PUFAs occurs in cells: linoleic acid can be transformed into arachidonic acid, followed by its inclusion in biomembranes or the synthesis of leukotrienes, thromboxanes, and prostaglandins. Linolenic acid plays an important role in the normal development and functioning of myelin fibers of the nervous system and retina, being part of structural phospholipids, and is also found in significant quantities in sperm.

Polyunsaturated fatty acids consist of two main families: linoleic acid derivatives, which are omega-6 fatty acids, and linolenic acid derivatives, which are omega-3 fatty acids. It is the ratio of these families, subject to the overall balance of fat intake, that becomes dominant from the standpoint of optimizing lipid metabolism in the body due to modification of the fatty acid composition of food.

Linolenic acid in the human body is converted into long-chain n-3 PUFAs - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Eicosapentaenoic acid is determined along with arachidonic acid in the structure of biomembranes in an amount directly proportional to its content in food. At a high level of dietary intake of linoleic acid relative to linolenic acid (or EPA), the total amount of arachidonic acid included in biomembranes increases, which changes their functional properties.

As a result of the body's use of EPA for the synthesis of biologically active compounds, eicosanoids are formed, the physiological effects of which (for example, reducing the rate of thrombus formation) may be directly opposite to the action of eicosanoids synthesized from arachidonic acid. It has also been shown that in response to inflammation, EPA is transformed into eicosanoids, providing a more subtle regulation of the inflammatory phase and vascular tone compared to eicosanoids - derivatives of arachidonic acid.

Docosahexaenoic acid is found in high concentrations in the membranes of retinal cells, which are maintained at this level regardless of dietary intake of omega-3 PUFAs. It plays an important role in the regeneration of the visual pigment rhodopsin. DHA is also found in high concentrations in the brain and nervous system. This acid is used by neurons to modify the physical characteristics of their own biomembranes (such as fluidity) depending on functional needs.

Recent advances in nutriogenomics support the involvement of omega-3 PUFAs in the regulation of gene expression involved in fat metabolism and inflammatory phases through activation of transcription factors.

In recent years, attempts have been made to determine adequate dietary intake levels of omega-3 PUFAs. In particular, it has been shown that for a healthy adult, consumption of 1.1...1.6 g/day of linolenic acid in food completely covers the physiological needs for this family of fatty acids.

The main food sources of omega-3 PUFAs are flaxseed oil, walnuts and marine fish oil.

Currently, the optimal ratio in nutrition of PUFAs of various families is considered to be the following: omega-6: omega-3 = 6...10:1.

Main dietary sources of linolenic acid

Product Portion, g Content of linolenic acid, g
Linseed oil 15 (1 tablespoon) 8,5
Walnut 30 2,6
Rapeseed oil 15 (1 tablespoon) 1,2
Soybean oil 15(1 tablespoon) 0,9
Mustard oil 15(1 tablespoon) 0,8
Olive oil 15 (1 tablespoon) 0,1
Broccoli 180 0,1

Main food sources of omega-3 PUFAs

Product Portion, g EPA, g DHA, g Serving providing 1 g of EPA + DHA, g
Herring 90 1,06 0,75 45
Salmon 90 0,86 0,62 60
Oysters 90 0,75 0,43 75
Trout 90 0,40 0,44 105
Crabs 90 0,24 0,10 270
Shrimps 90 0,15 0,12 330
Cod 90 0,09 0,15 375
Fish oil (salmon) 1 0,13 0,09 5

There are substances in nature that we primarily need. These essential elements include polyunsaturated fatty acids.

The body cannot produce these substances on its own. Therefore, experts recommend being especially attentive to sufficient levels of them in the body.

A little history

The discovery of polyunsaturated fatty acids by science is associated with research that dates back to the twenties of the last century. Danish scientists have come to an amazing, and even a little strange, conclusion.

It turned out that the indigenous people of the North, who ate food rich in fats from fish and marine animals, practically did not suffer from atherosclerosis. Moreover, their blood cholesterol levels always remained normal.

As it later turned out, fish oil, which Eskimos regularly eat to this day, has special medicinal properties and is part of polyunsaturated fatty acids.

Products with the maximum content of PUFAs:

General characteristics of PUFAs

Polyunsaturated fatty acids (PUFAs) are a group of unsaturated fatty acids that have multiple covalent bonds between carbon atoms. Today, there are two main groups of PUFAs: omega-3 and omega-6.

The combination of these acids is known as “vitamin F”. The human body cannot independently synthesize PUFAs and vitamin F in particular, so it is extremely important to consume the right amount of these substances with food.

The main representatives of polyunsaturated fatty acids: linolenic acid, arachidonic, eicosapentaenoic and docosahexagenic acids. A high content of such substances is found in vegetable oils, fish, seeds and some cereals.

Daily requirement for PUFAs

A person needs about 2.5 grams of unsaturated fatty acids per day. This amount of fatty acids is contained, for example, in 20-30 grams of vegetable oil. The optimal ratio of these elements of plant and animal origin in the diet is defined as 4:1.

The need for PUFAs increases:

  • during pregnancy;
  • when playing sports and heavy physical labor;
  • for diseases: atherosclerosis, diabetes, prostatitis and skin problems;
  • in the cold season;
  • when living in the northern regions.

The need for PUFAs decreases:

  • for stomach pain;
  • for heartburn;
  • for skin allergic rashes.

Digestibility of PUFAs

PUFAs are best absorbed from cold-pressed vegetable oils: sunflower, soybean, olive, etc., as well as from brown rice, corn, peanuts, nuts and fish oil.

It must be remembered that during heat treatment, vegetable oils lose their beneficial properties.

Beneficial properties of PUFA and its effect on the body

  • lowering blood cholesterol levels;
  • normalization of blood pressure;
  • neutralization of inflammatory processes in the body;
  • prevention of thrombosis;
  • positive effect on the reproductive system of the body;
  • treatment of certain skin diseases, such as acne;
  • construction of complete cell membranes in the body;
  • burning of saturated fats in the body, resulting in weight loss.

It is worth noting that effective treatment of atherosclerosis is almost impossible without the appropriate amount of PUFAs in the body.

As is known, atherosclerosis in the human body is a consequence of elevated cholesterol levels in the blood. The main method of preventing this disease has long been considered the partial or complete elimination of fats from the diet.

At the time of the research, Danish scientists found that the problem of the spread of atherosclerosis among the population is associated with a lack of PUFA consumption!

The positive effect of vitamin F (a combination of Omega 3 and Omega 6) allows cholesterol to acquire a soluble form and be eliminated from the body.

PUFAs promote the formation of cell membranes. They prevent pathogenic microbes from entering the skin, and also help retain moisture in the skin, maintaining its elasticity.

Interaction with other elements

It is less easily absorbed when a large amount of carbohydrates enters the body. However, eating it with foods rich in proteins has the opposite effect. Enhances the effect of vitamins A, B, D, E.

Signs of a lack of PUFAs in the body:

  • acne and dry skin;
  • split ends;
  • dull, flaking nails.

The following can become much more dangerous to human health and even life:

  • elevated cholesterol levels;
  • blood clot formation.

Signs of excess PUFAs in the body:

Excess polyunsaturated fatty acids have virtually no pronounced negative consequences. Quite rare signs of excess PUFAs can be allergic reactions, as well as stomach pain.

Factors influencing the content of PUFAs in the body

First of all, it is worth remembering that our body is not able to synthesize PUFAs on its own, so it is very important to give the body these nutritional components along with food in the right quantities.

In addition, today there are opportunities to further increase the level of PUFAs in the body, for example, regular consumption of fish oil capsules.

PUFAs for beauty and health

The role of polyunsaturated fatty acids for the beauty and health of the body is truly difficult to overestimate. A sufficient level of these elements in the human body means optimal body weight, beautiful hair and nails, elastic skin and a healthy cardiovascular system.

The atoms in the molecules of the compounds are open and linear. The basis - . The number of its atoms in bold ones is always even.

Counting carbon in carboxyls, its particles can be from 4 to 24. However, there are not 20 fatty people, but more than 200. This diversity is associated with additional constituent molecules, as well as differences in structure. There are atoms that are the same in composition and number of atoms, but differ in their location. Such compounds are called isomers.

Like all fats, free fatty acids lighter than water and do not dissolve in it. But substances of the class dissociate in chloroform, diethyl ether, and acetone. All these are organic solvents. Water is classified as inorganic.

Fat people are not susceptible to these. Therefore, while cooking soup, fats accumulate on its surface and freeze into a crust on the surface of the dish while in the refrigerator.

By the way, fats do not have a boiling point. Only water boils in the soup. in fats remain in their usual state. Heating it to 250 degrees changes it.

But even with it, the compounds do not boil, but are destroyed. The breakdown of glycerol produces the aldehyde acrolein. It is also known as propenal. The substance has a pungent odor, and acrolein irritates the mucous membranes.

Each fatty acid has a separate boiling point. The oleic compound, for example, boils at 223 degrees. At the same time, the melting point of the substance is 209 degrees lower on the Celsius scale. This indicates non-saturation. This means that it contains double bonds. They make the molecule mobile.

Saturated fatty acids have only single bonds. They strengthen the molecules so the compounds remain at room temperature and below. However, we’ll talk about the types of fatty foods in a separate chapter.

Types of fatty acids

The presence of only single bonds in saturated fat molecules is caused by the completion of each bond with hydrogen atoms. They make the structure of molecules dense.

The strength of the chemical bonds of saturated compounds allows them to remain intact even when boiled. Accordingly, in cooking, class substances retain their benefits, even in stews or soups.

Unsaturated fatty acids with double bonds are divided according to their number. The minimum is one bond between carbon atoms. Its two particles are doubly bound to each other. Accordingly, the molecule is missing two hydrogen atoms. Such compounds are called monounsaturated fatty acids.

If there are two or more double bonds in a molecule, this is an indication of polyunsaturated fatty acids. They are missing at least four hydrogen atoms. Mobile carbon bonds make substances of the class unstable.

Passes easily fatty acid oxidation. Connections deteriorate both in light and during heat treatment. By the way, outwardly all polyunsaturated fatty acids are oily liquids. Their density is usually slightly less than that of water. The latter indicator is close to one gram per cubic centimeter.

There are curls at the points of double bonds of polyunsaturated acids. These springs in molecules do not allow atoms to bunch up into “crowds”. Therefore, the substances of the group remain liquid even in cold weather.

Monounsaturated ones harden at sub-zero temperatures. Have you tried putting olive oil in the refrigerator? The liquid hardens because it contains oleic acid.

Unsaturated compounds are usually called omega fatty acids. The letter of the Latin alphabet in the name indicates the location of the double bond in the molecule. Hence omega - 3 fatty acids, omega-6 and omega-9. It turns out that in the first, double bonds “start” from the 3rd carbon atom, in the second from the 6th, and in the 3rd from the 9th.

Scientists classify fatty acids not only by the presence or absence of double bonds, but also by the length of the atomic chains. Short-chain compounds have from 4 to 6 carbon particles.

This structure is characteristic of exclusively saturated fatty acids. Synthesis they are possible in the body, but the lion's share comes from food, in particular dairy products.

Due to short-chain compounds, they have an antimicrobial effect, protecting the intestines and esophagus from pathogenic microorganisms. So, milk is not only good for bones and teeth.

Medium chain fatty acids have from 8 to 12 carbon atoms. Their combinations are also found in dairy products. However, in addition to them, medium-chain acids are also found in the oils of tropical fruits, for example, avocado. Remember how fatty this fruit is? Oils in avocados occupy at least 20% of the weight of the fruit.

Like short-chain, medium-length acid molecules, they have a disinfecting effect. Therefore, avocado pulp is added to masks for oily skin. Fruit juices solve the problem of acne and other rashes.

The third group of fatty acids according to the length of their molecules is long-chain. They have from 14 to 18 carbon atoms. With this composition, they can be saturated, monounsaturated, and polyunsaturated.

Not every human body is capable of synthesizing such chains. Approximately 60% of the world's population “makes” long-chain acids from others. The ancestors of other people ate mainly meat and...

The animal diet reduced the production of a number of enzymes necessary for the independent production of long-chain fatty compounds. Meanwhile, these include those necessary for life, for example, arachidonic acid. It is involved in the construction of cell membranes, helps transmit nerve impulses, and stimulates mental activity.

Fatty acids that are not produced by the human body are called essential. These include, for example, all omega-3 compounds and most omega-6 substances.

Omega-9 does not need to be produced. Group compounds are classified as non-essential. The body does not need such acids, but can use them as a replacement for more harmful compounds.

So, higher fatty acids Omega-9s are becoming an alternative to saturated fats. The latter lead to an increase in the level of bad cholesterol. With omega-9 in the diet, cholesterol remains normal.

Application of fatty acids

Omega fatty acids in capsules sold for addition to food and cosmetics. Accordingly, the body needs substances, both internal organs and hair, skin, and nails. The issue of the role of fatty acids in the body was touched upon in passing. Let's expand on the topic.

So, fatty acids of the unsaturated group serve as oncoprotectors. This is the name given to compounds that inhibit the growth of tumors and, in general, their formation. It has been proven that a constant level of omega-3 in the body minimizes the likelihood of prostate cancer in men and breast cancer in women.

In addition, fatty acids with double bonds regulate the menstrual cycle. Its chronic failures are a reason to check the level of omega-3.6 in the blood and include them in the diet.

The lipid barrier of the skin is a collective of oily skin. Here we have unsaturated linolenic, oleic and arachidonic acids. The film made from them blocks the evaporation of moisture. As a result, the integument remains elastic and smooth.

Premature skin aging is often associated with disruption and thinning of the lipid barrier. Accordingly, dry skin is a signal of a lack of oily oils in the body. acids In feces you can check the level of required connections. It is enough to pass an extended coprogram analysis.

Without a lipid film, hair and nails dry out, break, and flake. It is not surprising that unsaturated fatty acids are widely used by cosmetologists and pharmacists.

The emphasis on unsaturated acids is due to their benefits for the body and appearance. However, this does not mean that saturated compounds carry only . Adrenal enzymes are not needed to break down substances with only single bonds.

The body absorbs saturated foods as simply and quickly as possible. This means that the substances serve as an energy resource, like glucose. The main thing is not to overdo it with the consumption of saturated ones. The excess is immediately deposited in the subcutaneous fat tissue. People consider saturated acids harmful because they often do not know what to do.

Not so useful in industry free fatty acids, how many of their connections. They are mainly used for their plastic properties. So, fatty acid salts used to improve the lubricity of petroleum products. Enveloping parts with them is important, for example, in carburetor engines.

History of knowledge of fatty acids

In the 21st century price for fatty acids, as a rule, bites. The hype about the benefits of omega-3 and omega-6 has caused consumers to shell out thousands for jars of dietary supplements containing only 20-30 tablets. Meanwhile, 75 years ago there was no mention of fat people. The heroines of the article owe their fame to Jim Dyerberg.

This is a chemist from Denmark. The professor became interested in why the Eskimos are not among the so-called cores. Dyerberg had a hypothesis that the reason was in the diet of the northerners. Their diet was dominated by fats, which is not typical for the diet of southerners.

We began to study the composition of the blood of Eskimos. They found an abundance of fatty acids in it, in particular eicosapentaenoic and docosaxenoic acids. Jim Dyerberg introduced the names omega-3 and omega-6, however, he did not prepare a sufficient evidence base for their effect on the body, including health.

This was done already in the 70s. By that time, the composition of the blood of the inhabitants of Japan and the Netherlands had also been studied. Extensive research has provided insight into the mechanism of action of fatty acids in the body and their importance. In particular, the heroines of the article are involved in the synthesis of prostaglandins.

These are enzymes. They are able to expand and narrow the bronchi, regulate muscle contractions and gastric secretion. But it’s difficult to figure out which ones are in abundance in the body and which ones are lacking.

A fitness device that “reads” all the body’s indicators, and even a more cumbersome setup, has not yet been invented. All that remains is to guess and be attentive to the manifestations of your body and nutrition.

Poor eating habits are undoubtedly one of the possible causes of diseases. Modern studies of the nutritional value of foods are aimed at establishing a connection between the occurrence of individual diseases and the 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, polyunsaturated acids play a 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, the addition of DHA to the diet of pregnant women ensures the proper development of the central nervous system in the 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.

  • Regulates the digestive tract and strengthens the 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 a component of 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 a large group of 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 many important functions. NNKTs are the building blocks for creating the biological membranes of every cell in our body and regulating various physiological processes.

Important! We must remember that we must see half of the healthy fats needed by the human body (daily requirement) visually. In a cup of milk or in a salad flavored with sour cream sauce. An invisible part of the daily requirement of essential acids is 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%.
The main source of vegetable fat is grain and margarine products and, to a lesser extent, vegetables. Many linoleic acids are found in edible oils (corn, sunflower, soybean and canola oil). And linolenic acid is found mainly in the chloroplast membranes of plants and in smaller quantities in seeds and oils. It is recommended to consume foods rich in vitamins A, D, E and K (i.e. fat soluble) in combination with fats. They are more easily absorbed by the body.

Did you know? Only the deep wrinkles that appear are smoothed out after using cosmetics based on omega acids. They are responsible for the water balance of 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 at low temperatures - preferably 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), but 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 foods. 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 nuts do not need to be heated or roasted. Baking the seeds (such as flax meal in baked goods) does not harm the fats they contain.

Important! Make sure your diet contains only healthy fats. Canned fish is very good, but in most canned products the fish is cooked in vegetable fat, usually sunflower oil. Buy fish with the least amount of added fat (eg tuna in its 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% of the calories the body needs daily. 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 USDA, the best ratio of omega-6 to omega-3 fatty acids is (100 g): caviar (0.01:1), salmon and tuna oil (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 (100-150g) of oily 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 the daily dose of 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.

 Eating foods with healthy fats is delicious, keeps you full for a long time after lunch, and is important for the functioning of our brains and our bodies. Even if you're losing weight, don't give up healthy fats because it's about adding carbohydrates to your body, not adding fat to your waist.

Everyone talks every now and then about high- and low-fat foods, about “bad” and “good” fats. This can be confusing for anyone. While most people have heard of saturated and unsaturated fats and know that some are healthy to consume and others are not, few people understand what this actually means.

Unsaturated fatty acids are often described as "good" fats. They help reduce the likelihood of heart disease, reduce the amount of cholesterol in the blood, and have many other health benefits. When a person partially replaces saturated fatty acids in the diet with them, this has a positive effect on the condition of the entire body.

Monounsaturated and polyunsaturated fats

“Good” or unsaturated fats are typically found in vegetables, nuts, fish and seeds. Unlike saturated fatty acids, they remain liquid at room temperature. They are divided into polyunsaturated and polyunsaturated. Although their structure is more complex than that of saturated fatty acids, they are much easier to absorb by the human body.

Monounsaturated fats and their effects on health

This type of fat is found in a variety of foods and oils: olive, peanut, canola, safflower and sunflower. According to numerous studies, foods rich in monounsaturated fatty acids reduce the likelihood of developing cardiovascular diseases. In addition, it can help normalize blood insulin levels and improve the health of patients with type 2 diabetes. Monounsaturated fats also reduce harmful low-density lipoproteins (LDL) without affecting protective high-density lipoproteins (HDL).

However, these are not all the health benefits of this type of unsaturated fat. And this is proven by a number of studies conducted by scientists around the world. So, unsaturated fatty acids contribute to:

  1. Reducing the risk of developing breast cancer. Swiss scientists have proven that women whose diet includes more monounsaturated fats (as opposed to polyunsaturated fats) have a significantly reduced risk of developing breast cancer.
  2. Losing weight. Numerous studies have shown that people experience weight loss when switching from a diet rich in trans fats and saturated fats to a diet rich in foods containing unsaturated fats.
  3. Improvement in patients suffering from rheumatoid arthritis. This diet helps relieve the symptoms of this disease.
  4. Reduce belly fat. According to a study published by the American Diabetes Association, a diet rich in monounsaturated fats may reduce belly fat more than many other types of diets.

Polyunsaturated fats and their effects on health

A number of polyunsaturated fatty acids are essential, that is, they are not synthesized by the human body and must come from the outside along with food. Such unsaturated fats contribute to the normal functioning of the entire body, the construction of cell membranes, and the proper development of nerves and eyes. They are necessary for blood clotting, muscle function and performance. Eating them instead of saturated fatty acids and carbohydrates also reduces the level of bad cholesterol and the amount of triglycerides in the blood.

Polyunsaturated fats have 2 or more bonds in a chain of carbon atoms. There are two main types of these fatty acids: omega-3 and omega-6.

Omega-3 fatty acids are found in the following foods:

  • fatty fish (salmon, mackerel, sardines);
  • flax seeds;
  • walnuts;
  • rapeseed oil;
  • non-hydrogenated soybean oil;
  • flax seeds;
  • soybeans and oil;
  • tofu;
  • walnuts;
  • shrimp;
  • beans;
  • cauliflower.

Omega-3 fatty acids can help prevent and even treat diseases such as heart disease and stroke. In addition to lowering blood pressure, lowering high-density lipoproteins and reducing triglycerides, polyunsaturated fats normalize blood viscosity and heart rate.

Some research suggests that omega-3 fatty acids may help reduce the need for corticosteroid medications in patients suffering from rheumatoid arthritis. There is also an assumption that they help reduce the risk of developing dementia - acquired dementia. In addition, they must be consumed during pregnancy and lactation to ensure normal growth, development and cognitive function in the child.

Omega-6 fatty acids help improve heart health when consumed in place of saturated and trans fats and can be used to prevent cardiovascular disease. They are contained in:

  • avocado;
  • paps, hemp, flaxseed, cottonseed and corn oil;
  • pecans;
  • spirulina;
  • whole grain bread;
  • eggs;
  • poultry.

Unsaturated fats - food list

Although there are many supplements containing these substances, obtaining polyunsaturated and monounsaturated fatty acids from food is considered more beneficial for the body. About 25-35% of your daily calorie intake should come from fat. In addition, this substance helps to absorb vitamins A, D, E, K.

Some of the most affordable and healthy foods that contain unsaturated fats are:

  • Olive oil. Just 1 tablespoon of butter contains about 12 grams of “good” fats. In addition, it provides the body with omega-3 and omega-6 fatty acids essential for heart health.
  • Salmon. Very beneficial for cardiovascular health and is also an excellent source of protein.
  • Avocado. This product contains a large amount of unsaturated fatty acids and a minimal amount of saturated fatty acids, as well as nutritional components such as:

Vitamin K (26% of the daily value);

Folic acid (20% of the daily value);

Vitamin C (17% DV);

Potassium (14% of d.n.);

Vitamin E (10% DV);

Vitamin B5 (14% DV);

Vitamin B 6 (13% DV).

  • Almond. An excellent source of monounsaturated and polyunsaturated fatty acids, it also provides the human body with vitamin E, essential for healthy skin, hair and nails.

The following table provides a list of foods that contain unsaturated fats and an estimate of their fat content

Polyunsaturated fats (gram/100 grams of product)

Monounsaturated fats (gram/100 grams of product)

Nuts

Macadamia nuts

Hazelnuts or hazelnuts

Cashews, dry roasted, with salt

Cashews, fried in oil, with salt

Pistachios, dry roasted, with salt

Pine nuts, dried

Peanuts, fried in oil, with salt

Peanuts, dry roasted, no salt

Oils

Olive

Peanut

Soy, hydrogenated

Sesame

Corn

Sunflower

Tips for replacing saturated fats with unsaturated fats:

  1. Use oils such as olive, canola, peanut and sesame instead of coconut and palm.
  2. Eat foods high in unsaturated fat (fatty fish) instead of meats higher in saturated fat.
  3. Replace butter, lard and vegetable shortening with liquid oils.
  4. Be sure to eat nuts and add olive oil to salads instead of using foods that contain bad fats (such as mayonnaise-type dressings)

Remember that having included foods from the list with unsaturated fats in your diet, you must refuse to eat the same amount of foods high in saturated fats, that is, replace them. Otherwise, you can easily gain weight and increase lipid levels in the body.

Based on materials

  • http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
  • http://bodyecology.com/articles/6_benefits_monosaturated_fats.php
  • https://www.sciencedaily.com/releases/2006/09/060925085050.htm
  • https://www.dietaryfiberfood.com/fats/unsaturated-fat-list.php
  • http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=46
  • http://examples.yourdictionary.com/examples-of-unsaturated-fats.html