It is a monounsaturated fatty acid. Saturated and unsaturated fatty acids, fats to boost immunity

Or an anti-cholesterol vitamin. They are divided into monounsaturated (omega-9) and polyunsaturated fatty acids (omega-6 and omega-3). At the beginning of the 20th century, much attention was paid to the study of these acids. Interestingly, vitamin F got its name from the word “fat,” which means “fat” in English.

Despite the fact that fatty acids are called vitamins, from the point of view of pharmacology and biochemistry they are completely different biological compounds. These substances have a paravitamin effect, that is, they help the body fight vitamin deficiency. They also have a parahormonal effect due to the fact that they are able to convert into prostaglandins, thromboxanes, leukotrienes and other substances that affect hormonal background person.

What are the benefits of unsaturated fatty acids?

A special role among unsaturated fatty acids occupy linolenic acids, they are indispensable for the body. Gradually human body loses the ability to produce gamma-linolenic acid by consuming linolenic acid with plant foods. Therefore, you need to consume more and more food containing this acid. Also a good way to obtain this substance are biologically active additives (BAS).

Gamma-linolenic acid belongs to the group of fatty acids saturated acids omega-6. She plays important role in the functioning of the body as it is part of cell membranes. If this acid is not enough in the body, then a disruption of fat metabolism in tissues and the functioning of intercellular membranes occurs, which leads to diseases such as liver damage, dermatoses, vascular atherosclerosis, etc.

Unsaturated fatty acids are essential for humans, since they are involved in the synthesis of fats, cholesterol metabolism, the formation of prostaglandins, have anti-inflammatory and antihistamine effect, stimulate immune protection body, promote wound healing. If these substances act with sufficient vitamin D content, then they also participate in the assimilation of phosphorus and calcium, which is necessary for normal functioning skeletal system.

Linoleic acid is also important because if it is present in the body, the other two can be synthesized. Need to know what's what more people consumes carbohydrates, the more foods containing unsaturated fatty acids he needs. They are accumulated by the body in several organs - the heart, kidneys, liver, brain, muscles and blood. Linoleic and linolenic acids also affect the level of cholesterol in the blood, preventing it from settling on the walls of blood vessels. Therefore, with normal levels of these acids in the body, the risk of cardiovascular disease is reduced.

Lack of unsaturated fatty acids in the body

Vitamin F deficiency most often occurs in young children.– under the age of 1 year. This happens when there is insufficient intake of acids from food, disruption of the absorption process, some infectious diseases etc. This may result in stunted growth, weight loss, peeling of the skin, thickening of the epidermis, loose stool, as well as increased water consumption. But a deficiency of unsaturated fatty acids may also occur in adulthood. In this case, suppression may occur reproductive functions, the appearance of infectious or cardiovascular diseases. Also often symptoms are brittle nails, hair, acne and skin diseases (most often eczema).

Unsaturated fatty acids in cosmetology

Since unsaturated fatty acids have beneficial influence on skin and hair, it is often used in the manufacture of various cosmetics. Such products help maintain youthful skin and get rid of fine wrinkles. Also, preparations with vitamin F help restore and heal the skin, so they are used to treat eczema, dermatitis, burns, etc. With the help of sufficient unsaturated fatty acids in the body, the skin effectively retains moisture. And with dry skin, normal water balance is restored.

Researchers have also proven that these acids also help with acne. With a lack of vitamin F, the body becomes thicker upper layer skin tissue, leading to blockage sebaceous glands And inflammatory processes. In addition, the barrier functions of the skin are disrupted, and various bacteria easily penetrate into the deeper layers. That's why these days cosmetic preparations with vitamin F are becoming increasingly popular. With these substances, products are made to care not only for facial skin, but also for hair and nails.

Excess of unsaturated fatty acids

No matter how useful they are unsaturated fatty acids, but abuse products containing them in large quantities, also not worth it. These substances are non-toxic and non-poisonous. However, when increased content In the body, omega-3 acids thin the blood, which can lead to bleeding.

Symptoms of excess vitamin F in the body can include stomach pain, heartburn, allergic skin rashes, etc. It is also important to know that unsaturated acids must be consumed in certain proportions. For example, with an excess of omega-6, the production of omega-3 acid occurs, which can lead to the development of asthma and arthritis.

Sources of unsaturated fatty acids

The most best sources unsaturated fatty acids are vegetable oils. However, ordinary refined sunflower oil is unlikely to bring much benefit. It is best to eat oil from the ovary of wheat, safflower, sunflower, flaxseed, olives, peanuts and soybeans. Another one will do plant food– avocados, almonds, corn, nuts, brown rice and oatmeal.

So that the body always has sufficient quantity It is enough to eat unsaturated fatty acids per day, for example, about 12 teaspoons of sunflower oil (unrefined). In general, all oils must be chosen carefully. They should not be filtered or deodorized. It is also important to know that when exposed to air, light or heat, some acids can form free radicals and toxic oxides. Therefore, they need to be stored in a cool, dark place in a tightly closed container. At additional use vitamins B6 and C effect unsaturated fatty acids intensifies.

But it also has other important functions: supplying the body with necessary fatty acids (some of which are essential) and fat-soluble vitamins A, D and E. Fats form the lipid barrier of our skin, preventing moisture from evaporating and protecting skin covering from drying out. Fat helps the body use proteins and carbohydrates efficiently. Sufficient fat content is necessary for good brain activity, concentration, memory.

But fat is different from fat, and the world of fat is so diverse and rich that you can get confused and confused. There are animal and vegetable fats (oils), solid and liquid, refractory and fusible.

So which fats benefit us and which harm us? - you ask. The question cannot be asked that way. Both the harm and benefit of fats depend only on their quantity in the diet and combination. All natural fats and oils are mixtures of saturated, mono- and polyunsaturated fats. Any conditionally “healthy” fat contains a small amount unhealthy fats, in any “harmful” - useful.

Fats (aka triglycerides) belong to the class of lipids and are natural organic compounds esters glycerol and fatty acids. But these fatty acids are divided into: Saturated and unsaturated .

If there is at least one free carbon bond in a fatty acid molecule that is not connected to hydrogen, it is an unsaturated acid; if there is no such bond, then it is saturated.

Saturated fatty acids in large quantities (up to 50% of total mass) are found in solid animal fats. The exception is palm and coconut oil- despite their plant origin, their fatty acids are saturated. Saturated acids - butyric, acetic, margaric, stearic, palmitic, arachidic, etc. Palmitic acid is one of the most abundant fatty acids in animal and plant lipids. In animal fats and cottonseed oil, this acid makes up a quarter of all fatty acids. Palm oil is the richest in palmitic acid (almost half the amount of all fatty acids).

Unsaturated fatty acids are found mainly in liquid vegetable oils and seafood. In many vegetable oils their content reaches 80-90% (in sunflower, corn, flaxseed, etc.). Animal fats also contain unsaturated acids, but their amounts are small. Unsaturated acids include: palmitoleic, oleic, linoleic, linolenic arachidonic and other acids. There is another subtlety here: unsaturated fatty acids, in the molecule of which there is one free carbon bond, are called monounsaturated, those with two or more of these bonds are called polyunsaturated.

Monounsaturated fatty acids are not essential, since our body is capable of producing them. The most common of the monounsaturated fatty acids, oleic acid, is found in large quantities in olive oil, avocado oil and peanut oil. This type of acid is believed to help lower blood cholesterol levels.

Polyunsaturated fatty acids (omega-6 acid complex) –
Contained in sunflower oil, soybean oil, vegetable margarine.

Polyunsaturated fatty acids (omega-3 acid complex) . In terms of usefulness, they come first, as they have broad action on various systems body: have a positive effect on cardiac activity, eliminate depression, prevent aging, decrease cognitive and mental abilities with age and have many other useful qualities. They belong to the so-called “essential” fatty acids, which the body cannot synthesize on its own and which must be supplied with food. Their main source is sea fish and seafood, and the further north the fish lives, the more omega-3 acids it contains. Similar fatty acids are found in some plants, nuts, seeds, and oils obtained from them. The main one is alpha-linolenic acid. There is a lot of it in rapeseed, soybean oils, flaxseed and camelina oils. They should not be cooked but should be added to salads or taken as a dietary supplement. A completely plant-based omega-3 acid cannot replace sea acid: only a small part of it is converted in our body into the same acids found in fish.

The fats we choose

Comparing the most common fat products, we are surprised to notice that in terms of calorie content, vegetable oils are ahead of butter, and lard, and olive oil contains almost no polyunsaturated fatty acids.

Sunflower oil(omega-6 acids). The most traditional vegetable oil in our latitudes. Contains a lot of polyunsaturated fatty acids, but too little omega-3 fats. This is its main disadvantage.
Total fat content – 98%
Saturated fat – 12 g
Monounsaturated – 19 g
Polyunsaturated 69 g of which: omega-6 – 68 g; omega-3 – 1 g
Calorie content – 882 kcal

Olive oil (omega-9).
Total fat content – 98%
Saturated fat – 16 g
Monounsaturated –73 g
Polyunsaturated – 11 g, of which: omega-6 – 10 g; omega-3 – 1 g
Calorie content – 882 kcal
The percentage of polyunsaturated acids in it is small, but it contains great amount oleic acid. Oleic acid is present in the membranes of plant and animal cells and helps maintain the elasticity of arteries and skin. At high temperatures it is stable (which is why olive oil is good for frying). Yes, and it is absorbed better than others. Olive oil is well tolerated even by people suffering from digestive disorders, liver and gallbladder diseases. Moreover, such patients are even recommended to take a spoonful of olive oil- it has a slight choleretic effect

Flaxseed oil (source of omega-3 acids). An ideal source of rare and most valuable omega-3 fats in the normal diet. Used as food supplement 1 tablespoon per day.
Total fat content – 98%
Saturated fat – 10 g
Monounsaturated – 21 g
Polyunsaturated – 69 g including: omega-6 – 16 g; omega-3 – 53 g
Calorie content – 882 kcal

Butter. Real butter contains at least 80% milk fat.
Total fat content – 82.5%
Saturated fat – 56 g
Monounsaturated – 29 g
Polyunsaturated – 3 g
Cholesterol – 200 mg
Calorie content – 781 kcal
Contains vitamins (A, E, B1, B2, C, D, carotene) and lecithin, which reduces cholesterol levels, protects blood vessels, stimulates the immune system, and helps fight stress. Easy to digest.

Salo.
Total fat content – 82%
Saturated fat – 42 g
Monounsaturated – 44 g
Polyunsaturated – 10 g
Cholesterol – 100 mg
Calorie content – 738 kcal
Pork lard contains valuable polyunsaturated arachidonic acid, which is generally absent in vegetable oils. It is part of cell membranes, is part of the heart muscle enzyme, and is also involved in cholesterol metabolism. Moreover, in terms of the content of unsaturated fatty acids, lard is much ahead of butter. That is why the biological activity of lard is five times higher than that of butter and beef fat.

Margarine.
Total fat content – 82%
Saturated fat – 16 g
Monounsaturated – 21 g
Polyunsaturated – 41 g
Calorie content – 766 kcal
Replaces butter, does not contain cholesterol. Is different high content unsaturated fatty acids. If the margarine contains a low content of trans fats (soft margarine), which are formed during the process of partial hydrogenation (hardening) liquid oils, then its dietary qualities are good enough to replace butter with it.

The only ones definitely unhealthy fats- these are trans fats! Independent studies support a link between diets high in trans fats and coronary heart disease. In 1994, it was found that trans fats are responsible for about 30 thousand deaths from heart disease in the United States each year.

Spreads - essentially the same margarines, but the use of hydrogenated fats in spreads is limited, and in margarine there is practically no such restriction. In addition, it matters what mixture vegetable fats used in the production of the spread.

So what fats and oils should you choose (since you can’t do without them)? Nutritionists have not yet come to a consensus on how much cholesterol (which is also vital) and fatty acids should be received healthy man. So - more variety, use all the rich natural potential of fats, but do not overdo it with the quantity. Everything is good in moderation!

Fatty acid are not produced by the body, but they are necessary for us, since the important function organism - metabolic process. With a lack of these acids, premature aging body, is disturbed bone, diseases of the skin, liver and kidneys occur. These acids enter the body with food and are important source energy for any organism. That's why they are called essential (EFA). The amount of essential fatty acids (EFA) in our body depends on how much fats and oils we eat.

EFAs occupy a large part in the protective shell or membrane surrounding any cell of the body. They are used to form fat that covers and protects internal organs. When splitting, NLCs release energy. Fatty layers under the skin soften the blows.
Saturated fatty acids- some fatty acids are “saturated”, i.e. saturated with as many hydrogen atoms as they can add. These fatty acids increase blood cholesterol levels. The fats containing them remain solid at room temperature (for example, beef fat, rendered pork fat and butter).

Solid fats are high in stearic acid, which is present in large quantities in beef and pork.
Palmitic acid It is also a saturated acid, but it is found in the oils of tropical plants - coconut and palm. Although these oils plant origin, they contain a lot of saturated acids that are completely unhealthy.
We need to reduce the content of all saturated fats in our diet. They cause narrowing of the arteries and disrupt normal hormonal activity.

Health largely depends on the condition of blood vessels. If the vessels are blocked, it is possible sad consequences. With atherosclerosis, the walls of blood vessels are very ineffectively restored by the body itself, fatty plaques appear - the vessels become clogged. This situation is dangerous for the body - if the vessels through which blood flows to the heart are clogged, a heart attack is possible; if the vessels of the brain are clogged, a stroke is possible. What to do to prevent the vessels from becoming clogged.

Polyunsaturated fatty acids(PUFA) - fatty acids containing two or more double bonds, with total number carbons from 18 to 24. They reduce the amount of cholesterol in the blood, but can worsen the ratio of HDL to LDL.

HDL – high density lipoproteins
LDL - low density lipoproteins
HDL is a high-density lipoprotein, a fat-like substance in the blood that helps prevent cholesterol from depositing on artery walls.
LDL is low-density lipoprotein, a type of fat-like substance in the blood that is carried in the bloodstream cholesterol plaques. Excess of this substance can lead to cholesterol deposits on the internal walls arteries.

The normal ratio of LDL to HDL is 5:1. In this case, HDL must work hard to rid the body of cholesterol. Too much great content polyunsaturated fats can upset this unstable balance. The more polyunsaturated fats we consume, the more vitamin E we need to add to our diet, since in the cells of our body vitamin E acts as an antioxidant and protects these fats from oxidation.

Initially, only linoleic acid was classified as essential polyunsaturated fatty acids, and now also arachidonic acid.
Polyunsaturated fatty acids are components of many cellular structures of the body, primarily membranes. Membranes are viscous, yet plastic structures that surround all living cells. The absence of any membrane component leads to various diseases.
Deficiency of these acids is associated with the development of diseases such as cystic fibrosis, various diseases skin, liver, atherosclerosis, ischemic disease heart disease, myocardial infarction, vascular thrombosis and their increased fragility, strokes. Functional role of polyunsaturated fatty acids is to normalize the activity of all membrane structures of cells and intracellular information transfer.

Linoleic acid is found in the highest concentration in flax, soybeans, walnuts, is part of many vegetable oils and animal fats. Safflower oil is the richest source of linoleic acid. Linoleic acid promotes relaxation blood vessels, reduces inflammation, relieves pain, promotes healing, improves blood flow. Signs of linoleic acid deficiency - skin diseases, liver diseases, hair loss, disorder nervous system, heart disease and growth retardation. In organism linoleic acid can be converted to gamma-linoleic acid (GLA), which occurs naturally in breast milk, evening primrose and borage oils ( borage) or in oil from bloodroot and black currant seeds. Gamma-linoleic acid has been found to help with allergic eczema and severe pain in the chest. Preparations with evening primrose oil and other GLA-rich oils are taken to treat dry skin and maintain healthy condition fatty membranes surrounding skin cells.

Food products with low content fat or do not contain any sources of linoleic acid may cause serious problems with health.

Arachidonic acid promotes the functioning of the brain, heart, nervous system; if it is deficient, the body becomes defenseless against any infection or disease, and arterial pressure, unbalanced hormone production, mood instability, leaching of calcium from bones into the blood, slow wound healing. It is found in lard, butter, and fish oil. Vegetable oils do not contain arachidonic acid; animal fat contains a small amount of it. Richest in arachidonic acid fish fat 1 -4% (cod), as well as adrenal glands, pancreas and brain of mammals. What is the functional role of this acid? In addition to normalizing the activity of all membrane structures of cells, arachidonic acid is a precursor of important bioregulators formed from it - eicosanoids. “Eicosa” - the number 20 - the number of carbon atoms in the molecules. These bioregulators take part in various blood reactions, influence the condition of blood vessels, regulate intercellular interactions and perform a number of other important functions in the body.

The average daily requirement for polyunsaturated fatty acids is 5-6g. This need can be met by consuming 30g of vegetable oil per day. Based on available food sources, arachidonic acid is the most deficient.
Therefore, in order to prevent and treat some diseases associated with a deficiency of these acids, several effective drugs based on natural raw materials.

Monounsaturated fatty acids- fatty acids containing one double bond. They have an effect that lowers cholesterol in the bloodstream and help maintain the desired ratio between HDL and LDL.
The most important monounsaturated fatty acid in our diet is oleic acid. It is present in the membranes of plant and animal cells and contributes to the elasticity of arteries and skin.

Oleic acid plays an important role in lowering cholesterol levels, strengthens the immune system, and prevents the occurrence of tumors. The concentration of this acid is especially high in cold-pressed olive oil, in sesame oil, in almonds, peanuts, walnuts.
Monounsaturated fats are stable at high temperatures (which is why olive oil is great for frying), and they do not disrupt the balance of LDL and HDL as much as they can polyunsaturated fats.

In Mediterranean countries, where they eat large quantities olive oil, olives, avocados and nuts, cases of the disease are much less common coronary vessels hearts and cancer diseases. IN to a large extent this is attributed to the monounsaturated fats present in all of these food products.

From all that has been said, we can conclude that the flow individual diseases It seems possible to influence it with the help of not only medications, but also special diets.

And these two videos will tell you how to prepare salmon rolls.

Place in the freezer

Fatty acids are part of all saponified lipids. In humans, fatty acids are characterized by the following features:

an even number of carbon atoms in the chain,
no chain branches,
the presence of double bonds only in the cis conformation.

In turn, fatty acids are heterogeneous in structure and differ in chain length and number of double bonds.

Saturated fatty acids include palmitic (C16), stearic (C18) and arachidic (C20). TO monounsaturated– palmitooleic (C16:1, Δ9), oleic (C18:1, Δ9). These fatty acids are found in most dietary fats and human fat.

Polyunsaturated fatty acids contain 2 or more double bonds separated by a methylene group. In addition to the differences in quantity double bonds, acids differ position double bonds relative to the beginning of the chain (denoted by the Greek letter Δ " delta") or the last carbon atom of the chain (denoted by ω " omega").

According to the position of the double bond relative to last carbon atom, polyunsaturated fatty acids are divided into ω9, ω6 and ω3 fatty acids.

1. ω6-fatty acids. These acids are collectively called vitamin F, and are found in vegetable oils.

linoleic (C18:2, Δ9.12),
γ-linolenic (C18:3, Δ6,9,12),
arachidonic (eicosotetraenoic, C20:4, Δ5,8,11,14).

2. ω3-fatty acids:

α-linolenic (C18:3, Δ9,12,15),
timnodonic (eicosapentaenoic, C20:5, Δ5,8,11,14,17),
clupanodone (docosopentaenoic, C22:5, Δ7,10,13,16,19),
cervonic acid (docosohexaenoic acid, C22:6, Δ4,7,10,13,16,19).

Food sources

Since fatty acids determine the properties of the molecules they are part of, they are in complete different products. Source of saturated and monounsaturated fatty acids are solid fats - butter, cheese and other dairy products, lard and beef fat.

Polyunsaturated ω6-fatty acids are represented in large numbers in vegetable oils(except olive and palm) – sunflower, hemp, linseed oil. Arachidonic acid is also found in small amounts in pork fat and dairy products.

The most significant source ω3-fatty acids serves fish oil cold seas - primarily cod oil. An exception is α-linolenic acid, found in hemp, flaxseed, and corn oils.

The role of fatty acids

1. It is with fatty acids that the most famous function of lipids is associated - energy. Thanks to oxidation saturated fatty acids, body tissues receive more than half of all energy (β-oxidation), only red blood cells and nerve cells do not use them in this capacity. As an energy substrate, they are usually used rich And monounsaturated fatty acid.

2. Fatty acids are part of phospholipids and triacylglycerols. Availability polyunsaturated fatty acids determine biological activity phospholipids, properties biological membranes, interaction of phospholipids with membrane proteins and their transport and receptor activity.

3. Long-chain (C22, C24) polyunsaturated fatty acids have been found to participate in memory mechanisms and behavioral reactions.

4. Another, and very important function of unsaturated fatty acids, namely those that contain 20 carbon atoms and form a group eicosanoic acids(eicosotriene (C20:3), arachidonic (C20:4), timnodonic (C20:5)), is that they are a substrate for the synthesis of eicosanoids () - biologically active substances, changing the amount of cAMP and cGMP in the cell, modulating the metabolism and activity of both the cell itself and surrounding cells. Otherwise, these substances are called local or tissue hormones.

The attention of researchers to ω3-acids was attracted by the phenomenon of the Eskimos (indigenous inhabitants of Greenland) and the indigenous peoples of the Russian Arctic. Despite high consumption animal protein and fat and very small amounts plant products they had a condition called antiatherosclerosis. This condition is characterized by a number of positive features:

absence of incidence of atherosclerosis, coronary heart disease and myocardial infarction, stroke, hypertension;
increased content of high-density lipoproteins (HDL) in blood plasma, decreased concentration total cholesterol and low-density lipoproteins (LDL);
reduced platelet aggregation, low blood viscosity;
different fatty acid composition of cell membranes compared to Europeans - C20:5 was 4 times more, C22:6 16 times!

1. B experiments to study the pathogenesis of type 1 diabetes mellitus in rats, it was found that preliminary the use of ω-3 fatty acids reduced the death of pancreatic β-cells in experimental rats when using the toxic compound alloxan ( alloxan diabetes).

2. Indications for use of ω-3 fatty acids:

prevention and treatment of thrombosis and atherosclerosis,
insulin dependent and non-insulin dependent diabetes, diabetic retinopathy,
dyslipoproteinemia, hypercholesterolemia, hypertriacylglycerolemia, biliary dyskinesia,
myocardial arrhythmias (improved conductivity and rhythm),
peripheral circulatory disorder.

This topic has gained popularity relatively recently - since then, when humanity began to strive intensively for harmony. It was then that people started talking about the benefits and harms of fats. Researchers classify them based on chemical formula based on the presence of double bonds. The presence or absence of the latter allows fatty acids to be divided into two large groups: unsaturated and saturated.

Much has been written about the properties of each of them, and it is believed that the first refers to healthy fats, but the second one is not. It is completely wrong to clearly confirm the truth of this conclusion or to refute it. Each one is important for the full development of a person. In other words, let's try to figure out what the benefits are and whether there is harm from consuming saturated fatty acids.

Features of the chemical formula

If we approach in terms of their molecular structure, then the right step will turn to science for help. First, remembering chemistry, we note that fatty acids are essentially hydrocarbon compounds, and their atomic structure is formed in the form of a chain. The second is that carbon atoms are tetravalent. And at the end of the chain they are connected to three particles of hydrogen and one of carbon. In the middle they are surrounded by two carbon and hydrogen atoms. As we can see, the chain is completely filled - there is no possibility for the addition of at least one more hydrogen particle.

The formula will best represent saturated fatty acids. These are substances whose molecules are a carbon chain, in their chemical structure they are simpler than other fats and contain a pair of carbon atoms. They get their name based on a system of saturated hydrocarbons with a certain chain length. General formula:

Some properties of these compounds are characterized by such an indicator as the melting point. They are also divided into types: high molecular weight and low molecular weight. The former have a solid consistency, the latter - liquid, the higher molar mass, the higher the temperature at which they melt.

They are also called monobasic, due to the fact that in their structure there are no double bonds between adjacent carbon atoms. This leads to the fact that their reactivity decreases - it is more difficult for the human body to break them down, and this process, accordingly, requires more energy.

Characteristics

The most prominent representative and, perhaps, the most famous saturated fatty acid is palmitic acid, or as it is also called, hexadecanoic acid. Its molecule contains 16 carbon atoms (C16:0) and not a single double bond. About 30-35 percent of it is found in human lipids. This is one of the main types of saturated acids contained in bacteria. It is also present in the fats of various animals and a number of plants, for example, in the notorious palm oil.

Stearic and arachidic saturated fatty acids are characterized by a large number of carbon atoms, the formulas of which include 18 and 20, respectively. The former is found in large quantities in lamb fat- here it can be up to 30%, it is also present in vegetable oils - about 10%. Arachidic acid, or - in accordance with its systematic name - eicosanic acid, is found in butter and peanut butter.

All these substances are high-molecular compounds and are solid in consistency.

"Saturated" foods

Today it is difficult to imagine a modern kitchen without them. Marginal fatty acids are found in foods of both animal and plant origin. However, comparing their content in both groups, it should be noted that in the first case their percentage is higher than in the second.

The list of foods containing large amounts of saturated fat includes all meat products: pork, beef, lamb and different types birds. The group of dairy products can also boast of their presence: ice cream, sour cream, and milk itself can also be included here. Also, some palm and coconut oils contain marginal fats.

A little about artificial products

The group of saturated fatty acids also includes such an “achievement” of the modern food industry as trans fats. They are obtained by: The essence of the process is that liquid vegetable oil is subjected to pressure and at temperatures up to 200 degrees active influence hydrogen gas. As a result we get New Product- hydrogenated, distorted type molecular structure. IN natural environment There are no connections of this kind. The purpose of such a transformation is not aimed at the benefit human health, but is driven by the desire to obtain a “convenient” solid product that improves taste, with good texture and a long shelf life.

The role of saturated fatty acids in the functioning of the human body

The biological functions assigned to these compounds are to supply the body with energy. Their plant representatives are raw materials used by the body to form cell membranes, and also as a source of biological substances, actively participating in tissue regulation processes. This is especially true due to the increased last years risk of formation malignant tumors. Saturated fatty acids are involved in the synthesis of hormones, the absorption of vitamins and various microelements. Reducing their intake can negatively affect a man's health since they are involved in the production of testosterone.

The benefits or harms of saturated fats

The question of their harm remains open, since no direct connection with the occurrence of diseases has been identified. However, there is an assumption that when excessive consumption the risk of a number of dangerous diseases increases.

What can be said in defense of fatty acids?

Long enough rich foods“accused of involvement” in the rise in the level of bad cholesterol in blood. Modern dietetics has justified them by establishing that the presence of palmitic acid in meat and stearic acid in dairy products in itself in no way affects the level of “bad” cholesterol. Carbohydrates were found to be the culprit for its increase. As long as their content is low, fatty acids do not pose any harm.

It was also found that when reducing carbohydrate intake while increasing the amount of “saturated foods” consumed, there was even a slight increase in the level of “good” cholesterol, which indicates their benefits.

It should be noted here that at a certain stage of a person’s life, this type of saturated fatty acids becomes simply necessary. It is known that maternal breast milk rich in them and is good nutrition for a newborn. Therefore, for children and people with poor health, use similar products can be beneficial.

In what cases can they cause harm?

If daily consumption carbohydrates is more than 4 grams per kilogram of body weight, you can see how saturated fatty acids negatively affect health. Examples confirming this fact: palmitic acid, which is found in meat, provokes a decrease in insulin activity; stearic acid, present in dairy products, actively promotes the formation of subcutaneous fat deposits and has a negative effect on the cardiovascular system.

Here we can conclude that increasing the consumption of carbohydrates can transfer “rich” foods to the category of harmful to health.

Delicious health hazard

When characterizing “nature-produced” saturated fatty acids, the harm of which has not been proven, we should also remember about artificial - hydrogenated ones, obtained by the method of forced saturation of vegetable fats with hydrogen.

This should include margarine, which, largely due to its low cost, is actively used: in the production of various confectionery products, all kinds of semi-finished products and in places for preparing dishes. The use of this product and its derivatives does not bring anything good to health. Moreover, it provokes the emergence of such serious illnesses, like diabetes, cancer, coronary heart disease, vascular blockage.