Polyunsaturated fatty acids are essential! Polyunsaturated fatty acids.

The most important polyunsaturated fatty acids of the class ω -3 are alpha linolenic acid(C 18:3, ω-3), from which long-chain PUFAs ω-3 can be synthesized in cells: eicosapentaenoic acid(S 20:5, ω-3) and docosahexaenoic acid(C 22:6 , ω-3) with about 5% efficiency in men and slightly higher efficiency in women. The ability to synthesize docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in the body is very limited, so they must come from exogenous sources. With aging of the body and some diseases, the ability to synthesize DHA and EPA is completely lost. In addition, it should be taken into account that the reactions of chain elongation and desaturation of ω-3 and ω-6 fatty acids are catalyzed by the same enzymes, and fatty acids compete for enzymes in these reactions. Therefore, an excess of fatty acids of one family, such as arachidonic acid (C 20: 4 , ω-6), will inhibit the synthesis of the corresponding acid of another family, such as eicosapentaenoic acid (C 20: 5 , ω-3). This effect highlights the importance of a balanced composition of omega-3 and omega-6 PUFAs in the diet. Thus, accumulation of long-chain EPA and DHA in tissues is most efficient when they come directly from food, or when competing amounts of omega-6 analogs are low.

Natural sources of PUFAs are vegetable oils from the ovary of wheat, flax seed, camelina oil, mustard oil, sunflower oil, soybeans, peanuts, as well as walnuts, almonds, sunflower seeds, fish oil and fish of fatty and semi-fat species (salmon, mackerel, herring, sardines, mackerel, trout, tuna and others), cod liver and shellfish.

Fig 1. Dietary sources of essential polyunsaturated fatty acids

The main dietary source of omega-6 PUFAs are vegetable oils. Omega-6 fatty acids are synthesized by most plants that grow on land. The main dietary source of omega-3 PUFAs are fatty cold-water fish and fish oils, as well as vegetable oils such as linseed, perilla, soybean and rapeseed.

The attention of researchers to the fatty acid composition of fat consumed with food was first attracted in the mid-70s of the last century, when epidemiological studies showed a low prevalence of diseases associated with atherosclerosis in the Greenland Eskimos and their mortality from myocardial infarction was 10 times lower than in Denmark and North America, despite the fact that the consumption of fat and cholesterol in all these populations was equally high. The difference was in the composition of fatty acids. In Danes, the consumption of saturated fatty acids and omega-6 PUFAs was 2 times higher than that of the Eskimos. The Eskimos consumed 5-10 times more long-chain omega-3 PUFAs: EPA and DHA. Further experimental and clinical studies have confirmed anti-atherogenic effect of omega-3 PUFAs. It has been established that omega-3 PUFAs reduce the content of atherogenic lipoproteins (low and very low density lipoproteins) in the blood. Confirmed cardioprotective and antiarrhythmic action(Free EPA and DHA in heart cell membranes inhibit ion channels) Omega-3 PUFAs. Recently, studies have been carried out showing immunoprotective action omega-3 fatty acids. Recent scientific discoveries have found that omega-3 fatty acids can block tumor growth.

Omega-3 PUFAs have been known to be essential for normal growth since the 1930s. DHA along with EPA - food components normal development of children and longevity. A growing organism needs a plastic material for its growth and development and is most sensitive to a deficiency of polyunsaturated fatty acids. PUFAs are part of structural lipids, including phospholipids of cell membranes. They are regulators of the phase state of cell membranes. An increase in omega-3 PUFAs in biomembranes leads to an increase in their liquidity, reduces membrane viscosity and improves the functions of integral proteins. With age, the content of omega-3 PUFAs in cell membranes decreases. E Icosapentaenoic acid is a lipid component of most tissues. Docosahexaenoic acid is an important component of the membranes of CNS cells, accumulates in synapses, photoreceptors, spermatozoa and is vital for their functions. Conducted scientific studies have confirmed that omega-3 PUFAs are required for the normal functioning of the brain.

In addition to their structural function, PUFAs such as arachidonic acid and eicosapentaenoic acid are precursors to a group of highly active substances called eicosanoids (Fig. 2). These include prostaglandins, prostacyclins, thromboxanes, and leukotrienes, which are widely distributed in body tissues. The ratio of PUFAs omega-3 and omega-6 directly affects the type of eicosanoids synthesized by the body.

Polyunsaturated fatty acids

General formula: CH 3 - (CH 2) m - (CH \u003d CH- (CH 2) x (CH 2) n-COOH


Polyunsaturated fatty acids are essential! Polyunsaturated fatty acids. *To maintain health, we must receive unsaturated fatty acids in special proportions.* In nature, there are a number of compounds necessary for humans that our body is not able to synthesize, but without which we cannot do without. These include polyunsaturated fatty acids. Unsaturated fatty acids contain a carbohydrate chain in which there is a double bond between carbon atoms. Polyunsaturated fatty acids have several such bonds. Types of polyunsaturated fatty acids Polyunsaturated fatty acids are divided into two groups: Omega-3 polyunsaturated fatty acids Omega-6 polyunsaturated fatty acids docosahexagenic acid eicosapentaenoic acid To the main omega 6 acids include: linoleic acid arachidonic acid A complex of omega-3 and omega-6 polyunsaturated fatty acids is sometimes also called vitamin F. Why does the body need polyunsaturated fatty acids? Polyunsaturated fatty acids are necessary for our body and play an important role. In particular they: Affect the metabolism, participate in the metabolic processes of fats. Improve the nutrition of tissues and cells. Support the immune system. They participate in the synthesis of substances necessary for the body - prostaglandins. In particular, Omega-3 polyunsaturated acids: Lower cholesterol levels and prevent the development of atherosclerosis. Reduce blood pressure, improve blood circulation and prevent arrhythmias. Reduce inflammation, prevent the development of arthritis and sciatica. They have a positive effect on growth and normal development. Products with Beneficial effect on the functioning of the nervous system. All these qualities make polyunsaturated fatty acids "strategically" important substances, the delivery of which we must ensure in the body. Sources of polyunsaturated fatty acids Polyunsaturated fatty acids can easily be obtained from food. Omega-3 polyunsaturated acids are found in small amounts in many foods, but most of these substances are found in marine fish, namely fish oil. To get omega-6 polyunsaturated fatty acids, you need to eat: vegetable oils sunflower, rapeseed, corn nuts, seeds poultry meat, eggs It is important to know that polyunsaturated fatty acids are destroyed during heat treatment or refining of the product. “With age, you need to reduce the amount of fat in food. Preference should be given to vegetable oils. A very good product is sunflower oil, it contains omega-6 unsaturated fatty acids. Flaxseed oil is also useful, which contains omega-3 unsaturated fatty acids. These substances are very important for the normal functioning of our body. It is very useful to eat fatty sea fish. A few small pieces of salmon or mackerel every day is enough to provide the required amount of unsaturated fatty acids. - speaks Associate Professor of the Department of Gastroenterology and Therapy of the Dnepropetrovsk State Medical Academy Viktor Ivanovich Zalevsky. But it is important not just to consume these substances in food. In order for polyunsaturated fatty acids to be beneficial, they must be supplied in certain proportions. The correct ratio of polyunsaturated fatty acids in food is called from 1/1 to 4/1 omega-6 acids to omega-3 polyunsaturated acids. If necessary, unsaturated fatty acids can be taken in capsules. But first, you must definitely consult a doctor, otherwise you risk harming yourself. When polyunsaturated fatty acids can harm? Research conducted by American scientists at the National Eye Institute (NEI) has shown that a diet high in omega-3 fatty acids can help prevent one of the leading causes of blindness among older people. Scientists have proven that too large doses of polyunsaturated fatty acids can harm the body. So, for example, an excess of omega-3 polyunsaturated acids increases the risk of developing prostate cancer. It is also dangerous when there is a prevalence of omega-6 over omega-3, since the inflammation-causing substances released from omega-6 outnumber the anti-inflammatory components of omega-3 polyunsaturated acids. The optimal ratio is 1/1. WITH too much omega-6 acids in relation to omega-3 acids contributes to the development of a number of diseases. Possible metabolic disorders, the development of atherosclerosis, arthritis and other violations. In addition, polyunsaturated fatty acids perish quickly, so it is important that products containing them are stored correctly and within their shelf life. If your diet does not have enough fatty fish, it will not be superfluous to introduce an additional intake of omega-3 as a preventive measure. Pharmacies offer a wide range of such products, which can confuse the buyer. Recently "Test" conducted a comparative study of preparations containing omega-3 PUFAs, and their recommendation is SMART OMEGA® Q10. Polyunsaturated fatty acids are unsaturated fatty acids with two, three or more double bonds. This is linoleic (C 17 H 31 COOH), which has two double bonds between the 9-10m and 12-13th carbon atom; linolenic (C 17 H 29 COOH) having three double bonds between the 9-10th, 12-13th and 15-16th carbon atom; arachidonic (C 19 H 39 COOH) acids. According to their biological properties, these highly unsaturated polyunsaturated fatty acids can be classified as vital substances, in connection with which some researchers consider them as vitamins (vitamin F). PUFAs are essential vital substances that are not synthesized in the animal body. The physiological significance and biological role of PUFAs are very important and diverse. The most important biological property of PUFAs is their participation as structural elements in such biologically highly active complexes as phosphatides, lipoproteins, etc. PUFA is a necessary element in the formation of cell membranes, myelin sheaths, connective tissue, etc. A relationship between PUFAs and cholesterol metabolism has been established, which is expressed in the ability to increase the excretion of cholesterol from the body by converting it into labile, easily soluble compounds (Dail and Raiser, 1955). In the absence of PUFAs, esterification of cholesterol with saturated fatty acids occurs, which is deposited on the walls of blood vessels (Sinclair, 1958). In the case of cholesterol atherification with unsaturated fatty acids, a high level of absorption of cholesterol in the intestine is noted (Lang, 1959). According to Lewis and Folke (1958), PUFAs contribute to the rapid conversion of cholesterol into cholic acids and their removal from the body. PUFAs have a normalizing effect on the walls of blood vessels, increase their elasticity and reduce permeability (Holman, 1957). There is evidence (Sinclair, Robinson, Poole, 1956) that PUFA deficiency contributes to coronary thrombosis. PUFA partially protect against metabolic disorders caused by the intake of large amounts of thyroidin. A connection between PUFAs and the metabolism of B vitamins (pyridoxine and thiamine), as well as with the metabolism of choline, which, under conditions of PUFA deficiency, reduces or completely loses its lipotropic properties, has been established. Deficiency of PUFAs adversely affects the ability to activate enzymes, the activity of which is inhibited by food with a high protein content (Levi, 1957). Data have been obtained on the stimulating role of PUFAs on the body's defense mechanisms and, in particular, on increasing the body's resistance to infectious diseases and the effects of radiation (Sinclair, 1956). With PUFA deficiency, the activity of cytochrome oxidase in the liver increases sharply. PUFA deficiency is manifested by skin lesions. Animals with PUFA deficiency are more likely to have a duodenal ulcer. PUFAs, as well as some protein amino acids, are indispensable, non-synthesized components in the body, the need for which can only be met through food. However, the transformation of some fatty acids into others is possible. In particular, the undoubted transformation of linoleic acid into arachidonic acid in the body was established. The participation of pyridoxine in the conversion of linoleic acid to arachidonic acid has been established. The biologically optimal formula for the balance of fatty acids can be the ratio in fat of 10% PUFA, 30% saturated fatty acids and 60% monounsaturated (oleic) acid. For natural fats, lard, peanut and olive oil approach this fatty acid structure. The types of margarine currently produced, for the most part, correspond to the above formula for balanced fatty acids. According to the US National Research Council on Nutrition (1948), the minimum daily requirement for PUFAs is defined as 1% of the daily calorie intake. According to B. I. Kadykov (1956), the daily norm of PUFAs for adults is 1% of the daily calorie content of the diet and for children - 2%. Seimar, Shapiro, Friedman (1955), on the basis of studies conducted on animals (rats), recommend a daily PUFA intake for humans - 7 g. 5-8 g per day. As already noted, arachidonic acid is the most biologically active, and when meeting the need for PUFA due to its intake with food, 5 g of arachidonic acid is sufficient. POLYUNSATURATED FATTY ACIDS OMEGA-3 AND OMEGA-6 IN HUMAN NUTRITION T.V. Vasilkova, Candidate of Medical Sciences, Associate Professor of the Department of Biochemistry Polyunsaturated fatty acids (PUFAs), which are among the essential nutritional factors, have become the subject of considerable attention of researchers and doctors both in our country and abroad. Over the past decades, data have been accumulated indicating the important role of these compounds in normal development and maintaining a balance between physiological and pathological processes in the body. About 70 fatty acids are found in human tissues. Fatty acids are divided into two large groups: saturated and unsaturated. Unsaturated fatty acids have one (monounsaturated) or several (polyunsaturated) double bonds. Depending on the position of the double bond in relation to the last carbon atom of the methyl group of unsaturated fatty acids, denoted by the Greek letter ω (sometimes the Latin letter n), several main families of unsaturated fatty acids are distinguished: omega -9, omega -6 and omega -3 (table). A person can synthesize PUFAs of the oleic acid series (ω-9) by combining the reactions of elongation (elongation) and desaturation (formation of unsaturated bonds). For example, from omega-9 oleic acid (C 18:1), animal cells can synthesize 5,8,11-eicosatrienoic acid (C 20: 3, ω-9). With a lack of essential PUFAs, the synthesis of this eicosatrienoic acid increases and its content in tissues increases. Among unsaturated fatty acids, omega-3 and omega-6 fatty acids cannot be synthesized in the body due to the lack of an enzyme system that could catalyze the formation of a double bond at the ω-6 position or any other position close to the ω-terminus. So, they cannot be synthesized in the body linoleic acid And α-linolenic acid(ALK). They are essential fatty acids and must be obtained from food. There are two classes of essential (essential) polyunsaturated fatty acids: omega-3 and omega-6. to polyunsaturated fatty acids ω -6 includes linoleic acid (C 18: 2, ω-6), which in the body can turn into arachidonic acid (C 20: 4, ω-6). Arachidonic acid(AA) is indispensable in the body only with a lack of linoleic acid.

Trivial name

Systematic name (IUPAC)

Gross formula

IUPAC formula

(with methyl.

end)

formula

(from carb end)

Rational semi-expanded formula

trans,trans-2,4-hexadienoic acid

CH 3 -CH \u003d CH-CH \u003d CH-COOH

C 17 H 31 COOH

CH 3 (CH 2) 3 - (CH 2 -CH \u003d CH) 2 - (CH 2) 7 -COOH

C 17 H 28 COOH

CH 3 - (CH 2) - (CH 2 -CH \u003d CH) 3 - (CH 2) 6 -COOH

C 17 H 29 COOH

CH 3 - (CH 2 -CH \u003d CH) 3 - (CH 2) 7 -COOH

cis-5,8,11,14-eicosotetraenoic acid

C 19 H 31 COOH

CH 3 - (CH 2) 4 - (CH \u003d CH-CH 2) 4 - (CH 2) 2 -COOH

Dihomo-γ-linolenic acid

8,11,14-eicosatrienoic acid

C 19 H 33 COOH

CH 3 - (CH 2) 4 - (CH \u003d CH-CH 2) 3 - (CH 2) 5 -COOH

4,7,10,13,16-docosapentaenoic acid

C 19 H 29 COOH

20:5Δ4,7,10,13,16

CH 3 - (CH 2) 2 - (CH \u003d CH-CH 2) 5 - (CH 2) -COOH

5,8,11,14,17-eicosapentaenoic acid

C 19 H 29 COOH

20:5Δ5,8,11,14,17

CH 3 - (CH 2) - (CH \u003d CH-CH 2) 5 - (CH 2) 2 -COOH

4,7,10,13,16,19-docosahexaenoic acid

C 21 H 31 COOH

22:3Δ4,7,10,13,16,19

CH 3 - (CH 2) - (CH \u003d CH-CH 2) 6 - (CH 2) -COOH

5,8,11-eicosatrienoic acid

C 19 H 33 COOH

CH 3 - (CH 2) 7 - (CH \u003d CH-CH 2) 3 - (CH 2) 2 -COOH

Eicosanoids synthesized from omega-6 PUFAs, mainly arachidonic acid, are the so-called second series of prostanoids: prostaglandins (PGI 2, PGD 2, PGE 2, PGF 2), thromboxane A 2 (TXA 2), and fourth series leukotrienes. They have pro-inflammatory, vasoconstrictor and proaggregant properties, providing protective reactions of the body - inflammation and stopping bleeding. Eicosanoids synthesized from omega-3 PUFAs, mainly from eicosapentaenoic acid (the third series of prostaglandins and the fifth series of leukotrienes), are characterized by anti-inflammatory and antithrombotic effects in contrast to the biological effects of arachidonic acid metabolites. Thus, EPA metabolites are preferred in humans under pathological conditions. Eating more omega-3 PUFAs has been found to be the easiest way to reduce omega-6 eicosanoid synthesis. Dietary administration of EPA and DHA blocks the synthesis of eicosanoids from both arachidonic acid and endogenous eicosatrienoic acid (ω9). At the same time, if AA is completely excluded from the diet of a healthy person, this will only bring a negative result, since EPA metabolites do not fully perform the functions that AA metabolites perform. This is confirmed by the results of epidemiological studies: residents of coastal areas who eat exclusively seafood do not suffer from atherosclerosis, but they have increased bleeding and low blood pressure.

For a healthy person, it is enough to follow proper nutrition. The industrial processing of fats and oils has greatly reduced the content of essential fatty acids in our diet. In the diet, the share of essential fatty acids should account for (in terms of calories) at least 1-2% of the body's total calorie requirement. The optimal ratio of ω-3:ω-6 fatty acids in food is 1:4. The Russian Ministry of Health recommends 1 g of ALA/EPA/DHA per day for adequate intake. The minimum daily human need for linoleic acid is 2-6 g, but this need increases in proportion to the proportion of saturated fats entering the body. One way to get adequate amounts of EPA and DHA is to eat oily marine fish. For example, a typical serving of fish (85 g) may contain 0.2 to 1.8 g EPA/DHA. American experts recommend eating two servings of fish per week.

In certain pathologies, it is important to increase the intake of ω-3 fatty acids, which can be in the form of dietary supplements or drugs.

Rice. 3. Omega-3 polyunsaturated fatty acids in capsules

To get the maximum benefit from PUFAs, you should follow the storage rules (protection from atmospheric oxygen and other oxidizing agents, from direct sunlight) and use them in the required quantities. The consumption of excessive amounts of PUFAs can lead to disruption of the prooxidant-antioxidant homeostasis of the body. All PUFAs are subject to the process of overoxidation, and with a lack of natural antioxidants, this leads to the formation of free radicals with shifts towards increased atherogenicity and carcinogenesis. A necessary condition is the presence of natural antioxidants in physiological doses in preparations containing PUFAs. For example, vitamin E, which is found in fish and seafood, serves as such an antioxidant.

Omega-3 fatty acids are essential substances for the normal functioning of human organ systems. They are almost not produced in the body and must be supplied with food. Basically, PUFAs are part of vegetable oils, as well as fish fat. These foods should be consumed even during weight loss and dieting, not to mention conditions such as pregnancy or intense exercise. Why do we need Omega acids? Deficiency of these compounds causes the development of many pathologies and diseases.

Omega fatty acids are essential for the normal functioning of the body.

Omega-3s include 11 fatty acids. They are called unsaturated because there are double bonds between some of the carbon atoms in the long chain of the molecule. The most valuable are three omega-3 fatty acids: alpha-linolenic, eicosapentaenoic and docosahexaenoic. What are these acids for? About this in the article.

alpha linolenic

What is alpha-linolenic acid (ALA)? It is a polyunsaturated fatty acid and is the precursor of other polyunsaturated fatty acids. When ingested, it quickly turns into eicosapentaenoic acid (EPA), which is more important for metabolism. In addition, it takes part in the formation of docosahexaenoic fatty acid (DHA) and prostaglandins. It should be borne in mind that the conversion of ALA to docosahexaenoic or eicosapentaenoic occurs with great difficulty in some groups of individuals. Among them:

newborns;
children with diathesis;
adults with atopic dermatitis;
aged people;
diabetics;
alcohol abusers;
during the recovery period after a viral infection.

What is the benefit of omega-3 fatty acid ALA? It performs the following functions in the body:

contributes to the proper development of the fetus;

Omega-3s play an important role in fetal brain development

regulates blood pressure, is used for cholesterol;
retains moisture in the cells of the epidermis and hair;
responsible for the transmission of nerve impulses and brain activity;
helps to deal with stress and much more.

Alpha-linolenic acid is responsible for such human organs as: the brain, epidermis, ovaries and prostate gland, kidneys and retina.

Lack of alpha-linolenic leads to weakness and impaired coordination. At the same time, the ability to learn decreases, blood pressure rises, visual disturbances and mood changes occur. ALA deficiency is manifested by dry skin and tingling or numbness in the hands and feet. Due to its chronic lack, thrombosis and cardiac disorders can occur.

What foods contain Omega-3 alpha-linolenic acid? There is a lot of it in plant seed oils: flax, pumpkin, rapeseed, walnut. It is also present in the seeds themselves. In addition, ALA is found in beans, soybeans, and dark green leafy vegetables. The daily dosage recommended for taking is 2 g. This amount of acid is contained in 25 g of rapeseed oil.

Eicosopentaenoic

Eicosapentaenoic acid (EPA) belongs to the Omega-3 group. It is conditionally replaceable, as it is synthesized in small quantities from alpha-linolenic or docosahexaenoic. In the latter case, synthesis occurs in case of emergency, since this process requires a sufficient amount of energy.

EPA deficiency often occurs in newborn (especially premature) children, due to insufficient development of the enzymatic system and the inability to obtain EPA from alpha-linolenic. The same thing happens with skin diseases: the enzyme responsible for its synthesis works inefficiently or does not participate in the reaction at all.

Omega-3 PUFAs are essential fatty acids

The polyunsaturated fatty acid Omega-3 eicosapentaenoic acid performs the following functions in the body::

needed to lower cholesterol
normalizes the process of lipid transfer in the bloodstream;
promotes better absorption of fat-soluble vitamins in the gastrointestinal tract (gastrointestinal tract);
takes part in the synthesis of hormones;
is part of the cell membrane;
suppresses autoimmune reactions;
activates the immune system;
regulates water balance;
maintains joint mobility;
controls the level of fats in the blood and others.

Under the control of this unsaturated omega-3 fatty acid are the brain, eggs and spermatozoa, as well as the retina.

EPA deficiency is manifested by symptoms:

increased fluid content in the body, edema;
dry skin;
susceptibility to infectious diseases;
vision problems;
conditions of inflammation;
feeling of "goosebumps" in the body;
slow growth in children;
high triglyceride levels;
hypertension;
difficulties with losing weight;
deterioration in attention and memory.

Omega-3 deficiency negatively affects all higher mental functions

A large amount of eicosapentaenoic fatty acid Omega-3 contains marine fish: herring, halibut, salmon, mackerel, sardines. In addition, a high content of EPA is noted in cod liver. Most EPA is found in fresh fish, during the process of freezing and subsequent thawing, its amount decreases. Omega-3 PUFAs can be oxidized in the body, so they are recommended to be taken simultaneously with vitamin E, which is a powerful antioxidant. The optimal daily human requirement for EPA is 2 g.

Docosahexaenoic

The third omega-3 fatty acid is docosahexaenoic acid (DHA). It is a lipid component of most body tissues. It is a conditionally essential acid, just like EPA. It comes with food and is formed in small amounts in the body from alpha-linolenic acid. DHA itself is a precursor for EPA and prostaglandins. In people who have diabetes, the conversion of alpha-linolenic acid to docosahexaenoic acid is not possible, so they need to take an additional 0.3 g of DHA per day.

The main functions that docosahexaenoic acid performs in the body are:

prevents fatty deposits;
contributes to the prevention of cancer;
suppresses inflammatory processes;
strengthens cell membranes;
normalizes brain processes;
maintains healthy rheological properties of blood;
eliminates depression;
improves immunity;

Omega-3s help boost immunity

improves skin condition;
prevents the manifestation of allergies;
supports the work of the heart;
normalizes lipid composition.

In the body, DHA is responsible for the nervous system, brain, sperm composition, and retina. That is why, with its deficiency, depression, premature aging and inflammatory diseases of the joints develop. In addition, a lack of docosahexaenoic acid leads to atherosclerosis, strokes and heart attacks. Miscarriage and toxicosis, as well as increased activity in children, combined with a low level of learning, are also associated with a lack of this compound.

The omega-3 fatty acid docosahexaenoic acid comes from the same foods as EPA. The optimal daily intake is considered to be 0.3 g.

How much Omega-3 do you need per day?

The daily requirement for omega-3 fatty acids varies by gender and age. So, men need about 2 grams of unsaturated fatty acids per day. With high cholesterol and to prevent various metabolic disorders, women need about 1-1.5 g. To promote proper development, improve academic performance and prevent diseases in children, 1 g of Omega-3 taken per day will be enough.

People involved in sports, physically active or those who are engaged in heavy physical labor should consume about 5-6 grams of polyunsaturated fatty acids per day.

During childbearing, the need for these compounds also increases. For proper fetal development, a daily intake of 1.5 to 2.5 grams of Omega-3 is required.

Omega-3 Requirements Vary Individually

Harm and contraindications Omega-3

Despite the enormous benefits of omega-3s for human health, acids should only be taken in the appropriate dosage. In addition, experts recommend taking courses of Omega-3 treatment with obligatory breaks. Constant use of additional amounts of them can reduce the viscosity of the blood, which will cause heavy bleeding (for example, during menstruation or cuts).

The use of omega-3s can provoke allergic reactions in people with hypersensitivity. Care should be taken to drink preparations containing these compounds for those who have liver problems.

How to take Omega-3

In order for the use of omega-3s to be beneficial, it is important to take them correctly. Drugs sold in pharmacies or sports nutrition stores usually come with instructions for use. Manufacturers include different amounts of unsaturated fatty acids in the capsules, therefore, depending on the product, the indicated optimal dosage will differ from others. However, there are general rules for taking Omega-3s.

You need to take Omega-3 after eating, after about 20-30 minutes. It is necessary to drink the drug with a large volume of plain water. The frequency of taking fatty acids for the purpose of treatment is 3 times a day, that is, the daily dose should be divided into three times. If Omega is used as a prophylactic, then one dose per day is enough; while the daily dosage is reduced by 2-3 times. The course can last up to 3 months.

The human body is created from living tissues, which during the life process not only perform their functions, but also recover from damage, while maintaining their efficiency and strength. Of course, for this they need nutrients.

Human nutritional balance

Food provides the body with the energy it needs to support all bodily processes, especially muscle function, tissue growth and renewal. It should be remembered that the main thing in proper nutrition is balance. Balance is the optimal combination of products from five groups necessary for human nutrition:

dairy products;
food enriched with fats;
cereals and potatoes;
vegetables and fruits;
protein food.

Types of fatty acids

Share and unsaturated. The latter are polyunsaturated and monounsaturated. Saturated fatty acids are present in butter and hard margarines, polyunsaturated fatty acids in vegetable oil, fish products and some soft margarines. Monounsaturated acids are found in rapeseed, linseed and olive oils. The most necessary and healthy among them are the last ones.

Health effects of unsaturated fatty acids

They have antioxidant properties and protect the cholesterol contained in the blood from oxidation. The recommended intake of polyunsaturated acids is about 7% of the daily portion and monounsaturated - 10-15%.

Unsaturated fatty acids are necessary for the normal functioning of the whole organism. Omega-3 and Omega-6 complexes are considered the most valuable of them. They are not synthesized independently in the human body, but are vital for it. Therefore, it is necessary to include them in the diet, choosing the most optimal foods rich in these substances.

Properties of omega acids

Nutritionists have long been interested in the functions of Omega-3 acids and their derivatives - prostaglandins. They tend to turn into mediator molecules that stimulate or suppress inflammation, are very useful for swelling of the joints, muscle pain, bone pain, which is often noted in the elderly. Unsaturated fatty acids strengthen the immune system, alleviate the manifestations of rheumatoid arthritis and osteoarthritis.

They improve the mineralization of bones, at the same time increasing their density and strength. In addition, Omega-3 fatty acids are extremely beneficial for the heart and blood vessels. Complexes of omega-unsaturated acids are also successfully used for cosmetic purposes in the form of a food supplement, they have a positive effect on skin health. Saturated and unsaturated fatty acids differ in their dietary properties: unsaturated fats have fewer calories than the same amount of saturated fats. The chemical molecules of Omega-3 are paired with 3 carbon atoms and methyl carbon, and Omega-6 are paired with six carbon atoms with methyl carbon. Omega-6 fatty acids are most found in vegetable oils, as well as in all varieties of nuts.

Foods high in unsaturated fatty acids

Marine fish such as tuna, salmon and mackerel are rich in omega-unsaturated fatty acids. Their vegetable counterparts include flaxseed and rapeseed oil, pumpkin seeds, various types of nuts. Fish oil contains omega-3 fatty acids. It can be completely replaced with flaxseed oil.

The best source of these substances is fatty fish such as mackerel, but there are many ways to introduce unsaturated fatty acids into your diet.

Buy omega-3 fortified foods. Now they are often added to bread, milk and cereal bars.
Use linseed oil, replacing sunflower and butter. Add ground flaxseed to baking flour, salads, soups, cereals, yogurts and mousses.
Include nuts in your diet, in particular, walnuts, Brazilian, pine and others.
Add unrefined olive oil to any food. It not only saturates the body with essential acids, but also helps to digest food.

Unsaturated fatty acids should be used with caution in diabetic patients or those taking anticoagulants. May affect blood clotting and sugar regulation. Pregnant women should not take fish oil, because it contains a lot of vitamin A, which is dangerous for the intrauterine development of the fetus.

Unsaturated fatty acids in foods

Monounsaturated acids are generous:

fish fat;
olives;
avocado;
vegetable oils.

Polyunsaturated fats:

nuts;
seeds of pumpkin, sunflower, flax, sesame;
fatty fish;
corn, cottonseed, sunflower, soybean and linseed oils.

Saturated fats aren't as bad as people think they are, and you shouldn't cut them out entirely. Monounsaturated and polyunsaturated fats should be the main ones in the daily portion of fat, and are needed by the body from time to time, as they promote the absorption of proteins, fiber, and improve the functioning of sex hormones. If fats are completely removed from their diet, memory functions are weakened.

Transisomers in the food you eat

In the process of preparing margarine, unsaturated vegetable fats are modified under the influence of high temperatures, causing transisomerization of molecules. All organic substances have a specific geometric structure. When margarine solidifies, cis-isomers turn into trans-isomers, which affect the metabolism of linolenic acid and provoke an increase in the level of bad cholesterol, causing heart and vascular diseases. Oncologists say that trans-isomers of unsaturated fatty acids provoke cancer.

What foods contain the most trans isomers?

Of course, there are a lot of them in fast food cooked in a lot of fat. For example, chips contain about 30%, and french fries contain more than 40%.

In confectionery products, trans-isomers of unsaturated fatty acids range from 30 to 50%. In margarines, their amount reaches 25-30%. In mixed fats, during the frying process, 33% of mutational molecules are formed, since during reheating, the molecules are transformed, which accelerates the formation of trans isomers. If margarine contains about 24% of trans-isomers, then in the process of frying their level increases significantly. Raw oils of vegetable origin contain up to 1% of trans-isomers, in butter they are about 4-8%. In animal fats, trans isomers range from 2% to 10%. It should be remembered that trans fats are garbage and should be completely avoided.

The effect of polyunsaturated fatty acids on the human body has not yet been fully studied, but it is now obvious that for a healthy active life, a person must include foods containing unsaturated fatty acids in his diet.