Unsaturated fatty acids are included in the composition. Fatty acids

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?

Linolenic acids play a special role among unsaturated fatty acids., they are indispensable for the body. Gradually, the human body loses the ability to produce gamma-linolenic acid by consuming linolenic acid. plant products. 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 unsaturated fatty acids omega-6. She's playing 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 the body's immune defense, 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 the normal functioning of the 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 disease is reduced. cardiovascular system.

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, certain 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 of 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 the 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 top 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 be 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 best sources of 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.

To ensure that your body always has a sufficient amount of unsaturated fatty acids, it is enough to eat, for example, about 12 teaspoons per day. 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.

Everyone talks every now and then about products with high and low content fats, 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, at room temperature they retain liquid form. 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 various food products and oils: olive, peanut, rapeseed, 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 the amount of harmful low-density lipoproteins (LDL) without affecting protective lipoproteins high density(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:

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.
Losing weight. Numerous studies have shown that when switching from a diet rich in trans fats and saturated fats to a diet rich in products containing unsaturated fats, people experience weight loss.
Improvement in patients suffering from rheumatoid arthritis. This diet helps relieve the symptoms of this disease.
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, proper development nerves, eyes. They are necessary for blood clotting, muscle function and performance. Eating them instead of saturated fatty acids and carbohydrates also reduces levels 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;
flaxseeds;
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 height, development and formation of cognitive function in a 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;
popse, hemp, flax, cotton 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 daily consumption calories must come from fat. In addition, this substance helps to absorb vitamins A, D, E, K.

One of the most affordable and healthy products which 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 the health of the cardiovascular system and, in addition, is great source squirrel.
Avocado. IN this product contains a large amount of unsaturated fatty acids and a minimal amount of saturated fatty acids, as well as such nutritional components 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 fat with unsaturated fat:

Use oils such as olive, canola, peanut and sesame instead of coconut and palm.
Eat foods high in unsaturated fats (fatty fish) instead of meats containing more quantity saturated fats.
Replace butter, lard and vegetable shortening with liquid oils.
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

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

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

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

General information

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

The most commonly consumed mono- and polyunsaturated fatty acids:

linolenic (omega-3);
eicosapentaenoic acid (omega-3);
docosahexaenoic acid (omega-3);
arachidonic acid (omega-6);
linoleic (omega-6);
oleic (omega-9).

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

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

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

Types and role

Depending on the number of bonds, unsaturated fats are divided into monounsaturated (MUFA) and polyunsaturated (PUFA). Both types of acids are beneficial for the human cardiovascular system: they reduce the level of bad cholesterol. Distinctive feature PUFA – liquid consistency regardless of temperature environment, while MUFAs harden at +5 degrees Celsius.

Characteristics of beneficial triglycerides:

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

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

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

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

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

At daily use unsaturated fatty acids you will forget about:

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

Unsaturated acids for skin

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

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

EFAs included in cosmetic products:

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

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

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

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

The effect of omega acids on the body:

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

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

In sports

To maintain the health of an athlete, the menu must contain at least 10% fat, otherwise athletic performance worsens and morpho-functional disorders appear. A lack of triglycerides in the diet inhibits the anabolism of muscle tissue, reduces testosterone production, and undermines the immune system. Only in the presence of unsaturated fatty acids is it possible to absorb B vitamins, which are essential for a bodybuilder. In addition, triglycerides cover the body’s increased energy costs, maintain healthy joints, and accelerate recovery. muscle tissue after intensive training and fight inflammatory processes. PUFAs prevent oxidative processes and is involved in muscle growth.

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

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

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

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

Harm

Excessive intake of triglycerides leads to:

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

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

Daily norm

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

labor activity;
age;
climate;
state of immunity.

In the middle climatic zones daily norm fat consumption per person is 30% of the total caloric intake in the northern regions this indicator reaches 40%. For older people, the dose of triglycerides is reduced to 20%, and for heavy workers physical labor increases to 35%.

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

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

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

To enhance positive influence omega acids on the body, it is recommended to simultaneously consume antioxidants, zinc, vitamin B6, D.

Natural springs

List of foods that contain unsaturated fatty acids:

avocado;
unsalted nuts (pecans, walnuts, brazil, cashews);
seeds (sesame, sunflower, pumpkin);
fatty fish (sardines, mackerel, salmon, tuna, herring);
vegetable oils (camelina, olive, corn, flaxseed, nut);
oatmeal;
black currant;
corn;
dried fruits.

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

Conclusion

Unsaturated fatty acids are essential nutrients, which the human body is not able to synthesize on its own.

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

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

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

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 immune response at the level of the intestinal mucosa, and also mediates 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 blood cholesterol levels; 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, 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. In rapeseed, soybean, mustard, sesame oil contained significant quantities linoleic and linolenic acids, and their ratio is different - 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 normal development and the 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 high level dietary intake of linoleic acid relative to linolenic acid (or EPA) increases the total amount arachidonic acid included in biomembranes, 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, physiological effects which (for example, reducing the rate of thrombus formation) may be directly opposite to the effect 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. Also high concentrations DHA is found in the brain and nervous system. This acid is used by neurons for modifications physical characteristics own biomembranes (such as fluidity) depending on functional needs.

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

IN recent years Attempts are being made to determine adequate levels of dietary intake of omega-3 PUFAs. In particular, it is shown that for an adult healthy person consumption of 1.1...1.6 g/day of linolenic acid in food completely covers physiological needs in this family of fatty acids.

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

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

Basic food sources 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

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

Types of NLC

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

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

Olive and rapeseed oil contain the most oleic acid.

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

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

The most famous Omega-3s:

docosahexaenoic acid,
alpha-linolenic,
eicosapentaenoic.

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

Useful properties of EFAs

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

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

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

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

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

Unsaturated fatty acids – important source energy. They are healthy fats that we get from food. Saturated substances that come into the body from animal products contain large amounts of bad cholesterol. People whose diet is based on large amounts of meat and dairy foods have a much higher risk of developing cardiovascular diseases.

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

How much should you use?

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

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

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

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

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

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

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