Unsaturated fatty acids in foods. All about unsaturated fatty acids

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

Human nutritional balance

Food supplies the body with the energy it needs to support all body 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 foods from five groups necessary for human nutrition:

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

Types of fatty acids

Unsaturated ones are also divided. The latter are polyunsaturated and monounsaturated. Saturated fatty acids are present in butter and hard margarines, polyunsaturated fatty acids are present in vegetable oil, fish products and some soft margarines. Monounsaturated acids are found in rapeseed, flaxseed and olive oil. The most necessary and healthy among them are the latter.

Health effects of unsaturated fatty acids

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

Unsaturated fatty acids are essential for the normal functioning of the entire body. 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, you should definitely include them in your 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 messenger molecules that stimulate or suppress inflammation, and are very useful for swollen joints, muscle pain, bone pain, which is often observed in older people. Unsaturated fatty acids strengthen the immune system and mitigate the symptoms of rheumatoid arthritis and osteoarthritis.

They improve bone mineralization, while increasing their density and strength. In addition, Omega-3 unsaturated 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 additive; 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. Omega-3 chemical molecules consist of a paired connection of 3 carbon atoms with a methyl carbon, and Omega-6s are linked by a paired connection of six carbon atoms with a methyl carbon. Omega-6 fatty acids are found most abundantly in vegetable oils and in all varieties of nuts.

Foods with high concentrations of unsaturated fatty acids

Sea fish such as tuna, salmon and mackerel are rich in Omega-unsaturated fatty acids. Their plant analogues include flaxseed and rapeseed oil, pumpkin seeds, and various types of nuts. Fish oil contains omega-3 fatty acids. It can be completely replaced by linseed oil.

The best source of these substances is fatty fish such as mackerel, but you can introduce unsaturated fatty acids into your diet in a variety of ways.

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

Patients suffering from diabetes or taking anticoagulants should consume unsaturated fatty acids with caution. 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;
pumpkin, sunflower, flax, sesame seeds;
fatty fish;
corn, cottonseed, sunflower, soybean and linseed oils.

Saturated fats are not as bad as people think they are, and you shouldn't give them up completely. 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 the diet, memory functions are weakened.

Trans isomers in food consumed

During the preparation of margarine, modification of unsaturated vegetable fats occurs under the influence of high temperatures, causing trans-isomerization of molecules. All organic substances have a specific geometric structure. When margarine hardens, 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 claim that trans isomers of unsaturated fatty acids provoke cancer.

Which 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, 33% of mutation molecules are formed during the frying process, since overheating causes transformation of molecules, which accelerates the formation of trans isomers. If margarine contains about 24% trans isomers, then during frying their level increases significantly. Raw vegetable oils contain up to 1% trans isomers, while butter contains 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 avoided entirely.

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

Fats are an integral part of the diet; they have a beneficial effect on human health. Their moderate consumption helps the body launch the necessary internal processes. But not all fats are equally beneficial; excess consumption of some of them leads to excess weight. Fats can be saturated (animal) and unsaturated (vegetable). Usually limit the consumption of saturated acids, as they increase cholesterol levels in the blood.

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Main differences

The main difference between polyunsaturated fatty acids (PUFAs) and polyunsaturated fatty acids is hidden in the chemical structure. Saturated fatty acids are single bonds between carbon molecules. And unsaturated fats are characterized by double or more carbon bonds, due to which they are not combined. This activity allows it to pass through cell membranes without the formation of solid compounds.

If we do not consider scientific terminology, there are differences in external signs. Just look at the acids in their natural form: saturated fats have a solid form at ordinary temperatures, while monounsaturated fats have a liquid form.

Saturated fats bring invaluable benefits to the reproductive system; they are also important for the construction of cell membranes. With their help, vitamins and microelements are better absorbed. They are very useful for the body in cold weather, as they are a source of additional energy. The daily amount of consumption varies from 15 to 20 grams.

Research has shown that a lack of fat can be harmful to health by negatively affecting brain function and changing brain tissue. Such phenomena are rare, but they do occur in some cases. If you completely abandon the consumption of saturated acids, then the body’s cells will begin to synthesize them from other products - this is an extra burden on the internal organs.

Saturated fats in foods

Large consumption of foods high in saturated fats leads to the development of various cardiovascular diseases (atherosclerosis, hypertension). Therefore, doctors advise taking control of your daily fat intake; most of it is best obtained from PUFAs.

The list of foods that are the main sources of saturated acids is quite extensive:

1. Milk products with an increased mass fraction of fat. Cheese, butter, milk, cottage cheese, sour cream, cream. Dairy fats often cause allergic reactions.
2. Meat products. Beef, pork, poultry (turkey, chicken), sausages, bacon, sausage products.
3. Confectionery and bakery products(ice cream, chocolate, desserts, candies).
4. Fast food and sauces.

If possible, you should limit your consumption of these products. People who are prone to obesity and lead a sedentary lifestyle should limit their intake of these fats to 10-15 grams per day to lose weight.

Unsaturated fats

You need to understand which foods contain more essential fats and which contain less. To do this, you need to familiarize yourself with the list of products that contain the most beneficial unsaturated acids.

In a nutritious diet, a special role is given to vegetable oils. A rich chemical composition is required by every organism for normal functioning. The healthiest ones include olive, sesame, almond, flaxseed, walnut and avocado oils.

But olive oil remains the leader. When consumed, it has a positive effect on brain function and prevents the development of heart disease. Acts as an effective prevention of inflammatory diseases, as it saturates the body with Omega 3 and 6. But the beneficial properties of the raw material largely depend on the degree of purification and extraction.

Fatty fish contain both monounsaturated fatty acids (MUFA) and PUFA. The following fish are the healthiest:

salmon;
mackerel;
herring;
tuna;
halibut.

Fatty fish has a positive effect on the functioning of the heart, is useful for diabetes, and helps overcome depression.

The benefits of nuts are due to their beneficial chemical composition: Omega-3, magnesium, selenium, calcium, vitamins B, A, E. Hazelnuts, almonds, cashews, pistachios, walnuts are a good source of healthy fats. They have antioxidant properties and have a positive effect on the condition of nails, skin, and hair.

Clinical studies have shown that hazelnuts and walnuts paired with almonds can lower cholesterol levels in the blood and enrich the body with beneficial lipids.

Vegetables, fruits, and sunflower seeds saturate the body with a large number of useful microelements. Avocados, pumpkin, olives, cauliflower, and sesame seeds are especially rich in Omega-3, calcium, iron and zinc. These substances improve blood circulation, support the immune system, and prevent the development of plaques on the walls of blood vessels.

Benefits of Omega-3 and Omega-6

It’s also worth finding out why these substances are needed in the body. Scientific studies have shown that Omega-3 helps patients reduce their use of corticosteroids when treating arthritis. Scientists have put forward an interesting theory that these acids reduce the risk of developing dementia in older people. This acid is useful for pregnant women and during breastfeeding. Due to this, the child’s growth and development are normalized. The product is valued among bodybuilders.

Systematic intake of Omega-6 has a positive effect on heart function.

But these acids must be introduced into the diet correctly. When purchasing products, you should give preference to those products that are enriched with Omega-3. This is quite simple to do, since this acid has been actively added to bread, milk, and cereal bars. It is better to replace the usual sunflower oil with olive or flaxseed oil. You should start adding ground flaxseeds to salads, baked goods, and homemade yogurts. Nuts should also be present in your daily diet.

Monounsaturated fatty acids are a group of essential lipids whose molecules contain one double carbon bond. The main function of these substances is to normalize metabolic processes in the body.

With regular intake of MUFAs, the amount of “bad” in the blood decreases, vascular tone improves, and the risk of cardiovascular pathologies (stroke or heart attack) decreases.

General information

A distinctive feature of monounsaturated fats is their ability to change structure when the temperature drops. Thus, at 10–25 degrees Celsius, lipids are in a liquid state, and at 0–5 degrees they solidify. In addition, MUFAs are more resistant to oxidation than essential fatty acids (alpha-linolenic, eicosapentaenoic, docosahexaenoic, linoleic).

The main representative of monounsaturated lipids is oleic acid. Its maximum amount is found in olive oil. This concentrate is suitable for frying foods because it does not release carcinogenic substances when heated.

Other representatives of unsaturated triglycerides: erucic acid (omega-9), myristoleic acid (omega-5), eicosenoic acid (omega-9), palmitoleic acid (omega-7), elaidic acid (omega-9), aceterucic acid (omega-9). 9).

Remember, not all monounsaturated lipids are beneficial for the human body. Thus, erucic acid, due to its metabolic characteristics, has a negative effect on the heart muscle.

Beneficial features

The main function of monounsaturated lipids is the activation of metabolic processes in the human body.

Other positive properties of MUFA:

prevent the adhesion of atherosclerotic plaques to the walls of blood vessels, reducing the risk of heart attack, stroke and atherosclerosis;
participate in the mechanisms of building cell membranes (as structural elements);
stimulate bile secretion;
improve the functional state of the skin (by stimulating the renewal of intercellular substance);
break down saturated fats that come with food;
increase the “correct” permeability of cell membranes;
potentiate the utilization (“burning”) of fat deposits;
reduce the risk of developing insulin resistance;
inhibit the development of malignant neoplasms;
stimulate the immune system (due to the presence of phenolic compounds that exhibit);
potentiate the synthesis of prostaglandins;
prevent constipation;
protect liver cells from the toxic effects of alcohol and lead compounds;
activate the synthesis of their own collagen, hyaluronic acid, elastane, glycosaminoglycans.

In addition, unsaturated fats, in particular palmitoleic and oleic acids, exhibit cardioprotective properties. Due to this, they are used to treat cardiovascular and autoimmune pathologies.

Daily norm

For an adult, the average daily requirement for fat is 1.3 grams per kilogram of body weight (one-third of the calorie content of the daily menu).

At the same time, monounsaturated lipids should account for at least 10–15% of the energy value of the daily diet.

The need for MUFA is increasing:

with dysfunctions of the cardiovascular or endocrine systems;
in childhood and old age;
during intense sports, heavy physical labor;
during periods of pregnancy and lactation;
in northern or environmentally unfavorable regions (for the prevention of oncology).

Monounsaturated acids can be synthesized in the body from saturated triglycerides. However, with metabolic disorders, living in conditions of “bad” ecology, dysfunction of the liver or pancreas, the amount of fatty acids produced is reduced by 90%. As a result, a person experiences lipid deficiency.

Signs of MUFA deficiency in the body:

dryness of the skin, including the mucous membranes of the mouth, vagina, and tear ducts;
weakness;
increase in blood cholesterol;
nervousness, depressed mood;
exacerbation of cardiovascular pathologies;
joint pain;
decreased concentration and memory;
brittleness of hair and nails;
development of autoimmune diseases;
metabolic disease;
increased blood pressure;
decreased intestinal motility (constipation).

Remember, unsaturated fats in excessive quantities lead to weight gain, skin rashes, stomach dysfunction, and increased stress on the heart.

Food sources

To replenish MUFA reserves, lipid foods are included in the daily diet.

In addition, MUFAs are found in rapeseed, mustard, camelina and rapeseed oils. However, these products contain omega-9 fats, in particular erucic acid, which is dangerous for the human body. Let's consider what harm this lipid causes to health.

Beware of erucic acid!

This type of omega-9 is not broken down inside the body, since the enzymatic system of mammals is not adapted to utilize these fats. Lipids of the “erucic” class are found in plants of the “Cabbage” species. The largest amount of them is concentrated in mustard, rapeseed, and rapeseed. It is interesting that during the pressing of raw materials, fats “transition” into organic infusions.

In addition, erucic acid is present in low concentrations in wheat, almonds, and peanuts (less than 2% of the total fatty acid content).

When entering the body, the compound accumulates in organs and tissues, causing disorders of the cardiovascular and reproductive systems, promotes the development of cirrhosis of the liver, infiltration of the myocardium and skeletal muscles, slowed growth (in children) and puberty (in adolescents).

Considering the harmful properties of erucic acid, the legislation of the European Union countries limits the concentration of the substance in unrefined oils to 5%. Therefore, when purchasing herbal infusions, double-check the dangerous acid content in them.

Monounsaturated fats in cosmetology

In cosmetology, the most popular is oleic acid, which is found in olive oil. The plant concentrate is used both in pure form and as part of creams, shampoos, masks, and shower gels. Olive oil is used to care for dry, dull and sensitive skin.

Functions of oleic acid:

moisturizes and nourishes the epidermis;
potentiates the secretion of the sebaceous glands, preventing the appearance of dandruff;
prevents the formation of new wrinkles;
improves facial tone;
prevents skin aging;
normalizes lipid metabolism in the dermis, preventing the development of cellulite;
holds water molecules in dermal cells;
improves the functional condition of the scalp, reduces hair loss and fragility;
reduces the risk of developing skin tumors, including after sunbathing or visiting a solarium.

Considering that oil molecules deliver essential substances to the deep layers of the skin, olive oil is used as a component of salon spa treatments, massages, wraps, baths, and rejuvenating programs. In addition, the concentrate is used during trips to the sea or trips to hot countries to protect and mitigate the effects of the aggressive effects of the sun and water on the dermis.

Main rules of care:

For cosmetic purposes, choose cold-pressed (unrefined) oil.
“Olein concentrate” is applied only to damp skin.
The maximum period of use of an uncorked bottle of oil is 14 – 20 days. If after three weeks it is not replaced with another composition, a protective film forms on the face, which prevents the free “breathing” of the skin. As a result, the pores become clogged with “cellular debris,” which leads to the appearance of comedones, blackheads, and acne.
To lighten the complexion, add a drop of lemon juice to the unrefined oil.
For those with oily skin, olive concentrate can only be used in cosmetics that contain citrus fruit extracts or esters.
After using fatty formulations based on olive oil, do not use a moisturizer.
To identify allergic reactions, the product is applied to the elbow for 15 minutes. If there are no unpleasant sensations (rash, itching) at the site of application, it can be used on an ongoing basis.
After cleansing your skin with olive oil, wash your face with warm water and lemon juice.

By following these tips, you can get the maximum benefit from the external use of unsaturated fats.

Conclusion

Monounsaturated acids are an essential ingredient in any diet. These lipids make up 50% of the daily amount of fat consumed.

The main function of MUFA is to activate lipid metabolism and accelerate the catabolism of low-density lipoproteins. A lack of these compounds in the body leads to deterioration of brain activity, disruption of the cardiovascular system, increased “bad” cholesterol, and dry skin.

Monounsaturated lipids are partially synthesized in the human body. However, for the full course of metabolic processes, it is important to consume them daily with food. The main sources of MUFA are olive oil, almonds, hazelnuts, avocado, and sesame. Lipids of this group are found in almost all vegetable oils, seeds and nuts. Interestingly, under the influence of high temperatures (from 80 degrees Celsius), the balance between high and low density lipoproteins in the structure of their molecules is not disturbed. Therefore, vegetable oils that contain monounsaturated fats are advisable to use for frying, canning, and deep-frying food.

Olive oil is an excellent product for cooking food, unlike sunflower oil, which contains unstable linolenic acid.

Fats and fatty acids are extremely important for our body! Although we sometimes associate fat with something bad, it is involved in almost every process in the body, which is why a small amount of fat should be present in your diet every day.

Fatty acids are the main components of fat molecules and contain carbon, hydrogen and oxygen. There are about 16 different fatty acids. Each has subtle differences in structure and each performs multiple functions in the body.

When you consume fats, they are broken down into glycerol and fatty acids and then converted into other lipids to be used by your body.

Fats can be saturated or unsaturated, depending on how many hydrogen atoms are bonded to each carbon atom in chemical chains. The more hydrogen atoms in the chain, the more saturated the fatty acid will be. If some hydrogen atoms are missing, the fatty acid is considered unsaturated.

Unsaturated fatty acids are divided into two categories: monounsaturated and polyunsaturated. All fat-containing foods contain varying combinations of saturated, monounsaturated, and polyunsaturated fats. Monounsaturated and polyunsaturated fats are considered to be healthier than saturated fats or trans fats.

Monounsaturated fatty acids(MUFA)

Monounsaturated fatty acids (MUFAs) are fatty acids that are missing one hydrogen pair in the chain. They are associated with lowering LDL cholesterol and total cholesterol, while increasing the production of "good" cholesterol - HDL cholesterol. Monounsaturated fats are found in vegetable oils such as canola oil, peanut oil, olive oil, and nuts. These fats are usually liquid at room temperature.

Polyunsaturated fatty acids (PUFAs)

Polyunsaturated fatty acids (PUFAs) lack two or more hydrogen pairs in the fatty acid chains. They lower blood/serum cholesterol and also reduce the production of LDL and HDL. These fats are found in vegetable oils such as corn, sesame, sunflower, safflower and soybean, as well as in fatty fish. Normally, these fats are liquid at room temperature.

Omega-3 fatty acids are also polyunsaturated fats. These fatty acids are found primarily in seafood such as fatty mackerel, albacore tuna, sardines, salmon, lake trout, flaxseed oil, walnuts, soybean oil and canola oil.

The body uses alpha-linoleic acid obtained from non-meat sources and converts it into omega-3s. Omega-3s boost immunity, fight rheumatoid arthritis, improve vision, mental performance and heart health.

In addition, omega-3s are associated with lower levels of triglycerides in the body and total cholesterol levels. Frequent consumption of foods containing omega-3 is recommended. Make fish a regular part of your diet and eat fatty fish twice a week to get healthy omega-3s.

Omega-6 fatty acids found in vegetable oils are also PUFAs. They are also associated with a reduced risk of cardiovascular disease and lower LDL cholesterol levels. However, they can also lower HDL levels at the same time. The main sources of omega-6 are vegetable oils, nuts and some whole grains.

These fats should make up a significant portion of your daily recommended intake—about 20 to 35 percent of your total caloric intake. MUFAs and PUFAs provide the same amount of calories as any other fat—120 calories per tablespoon, or 9 calories per gram. Additionally, they contain no cholesterol and are often the largest source of vitamin E in the diet.

However, sometimes it is not possible to accurately determine which foods contain PUFAs, MUFAs, omega-3 or 6, because they are not required to be listed on labels, although some companies do so voluntarily.

Dietetics have long learned to distinguish between healthy and unhealthy fats. Particular attention is paid here to foods high in monounsaturated fatty acids (MUFA). Experts recommend building a diet to improve health and reduce waist size with the mandatory inclusion of such fats.

Foods High in Monounsaturated Fats:

The indicated amount is approximate amount per 100 g of product

73.3 g

63.6 g

53.6 g

40.6 g

30,7

24.7 g

24.4 g

23.7 g

22.2 g

21.2 g

18.9 g

18.6 g

15.6 g

9.8 g

General characteristics of monounsaturated fats

Vegetable oils will bring the most benefit to the body if they are not subjected to heat treatment, but consumed in salads.

Beware, rapeseed oil!

It turns out that not all monounsaturated fats are created equal for your health. As with any rule, there are exceptions...

The thing is that a large amount of erucic acid leads to disruption of fat metabolism. Rapeseed oil, for example, contains about 25 percent erucic acid.

Recently, through the efforts of breeders, a new variety of rapeseed (canola) was developed, which, unlike its predecessor, contains only 2% erucic acid. Further work on breeding stations in this area is currently underway. Their task is to reduce the amount of erucic acid in this oil plant.

Daily requirement for monounsaturated fats

Among all other types of fat consumed, the human body has the greatest need for monounsaturated fats. If we take all the fats needed by the body as 100%, it turns out that 60% of the diet should be monounsaturated fats. The norm of their consumption for a healthy person is, on average, 15% of the calorie content of the total diet.

An accurate calculation of the daily intake of MUFAs takes into account the type of primary human activity. His gender and age also matter. For example, the need for monounsaturated fats is higher for women than for men.

The need for monounsaturated fats increases:

when living in a cold region;
for those who are actively involved in sports or do hard work in production;
for young children during the period of active development;
in case of disruption of the cardiovascular system;
when staying in environmentally unfavorable areas (prevention of cancer);
for patients with type 2 diabetes mellitus.

The need for monounsaturated fats is reduced:

for allergic rashes;
for people who move little;
for the older generation;
for gastroenterological diseases.

Digestibility of monounsaturated fats

When consuming monounsaturated fats, you need to correctly determine their amount in food. If it is normal to consume monounsaturated fats, then the process of their absorption by the body will be easy and harmless.

Beneficial properties of monounsaturated fats, their effect on the body

Monounsaturated fats are part of the structure of cell membranes. They actively participate in metabolic processes, which leads to the coordinated functioning of the whole organism. They break down incoming saturated fats and prevent the appearance of excess cholesterol.

Balanced consumption of MUFA fats helps prevent atherosclerosis, sudden cardiac arrest, reduces the risk of cancer, and strengthens the immune system.

For example, the most well-known, oleic and palmitic acids, have cardioprotective properties. They are purposefully used in the prevention and treatment of cardiovascular diseases. Oleic acid is also used in the treatment of obesity.

The main function of monounsaturated fats is to activate metabolic processes in the body. A lack of monounsaturated fats for the body is fraught with deterioration in brain activity, disruption of the cardiovascular system, and deterioration in well-being.

Monounsaturated fats are most preferred for frying. Therefore, nutritionists recommend that lovers of crunchy pieces purchase olive or peanut oil for this purpose. Advantages - minimal changes in the structure of the product when exposed to high temperatures.

Interaction with other elements

Eating monounsaturated fats along with foods rich in fat-soluble vitamins A, D, E improves the absorption of nutrients.