Polyunsaturated fatty acids – biological significance. Polyunsaturated essential fatty acids (PUFA)

I am glad to welcome dear readers of my blog! Today my news is not very good. The skin became very dry, even irritation and peeling appeared. As it turns out, I need polyunsaturated fatty acids, do you know where they are found? Let's figure it out together: what their role is in the body, as well as the benefits and harms.

Vitamins, fats, proteins, carbohydrates and microelements are necessary for our body. Many of the substances we need are found in food. Polyunsaturated fatty acids (PUFAs) are no exception. The name is based on the structure of the molecule. If an acid molecule has double bonds between carbon atoms, it is polyunsaturated. Please do not confuse PUFAs with polyunsaturated fats. The second are fatty acids paired with glycerol, they are also called triglycerides. They are the source of cholesterol and excess weight.

Alpha-linolenic acid is often found in dietary supplements and vitamins. In such compositions you can see docosahexaenoic and ecosapentaenoic fatty acids. These are omega-3 PUFAs.

In the composition of the preparations you can also see linoleic, arachidonic or gamma-linolenic acids. They are classified as omega-6. These elements cannot be synthesized in our body. That's why they are so valuable. They can come to us either through food or medications.

The foods you eat must contain PUFAs. If they are not there, symptoms of a lack of necessary substances will appear over time. I think you've heard about vitamin F. It is found in many vitamin complexes. So, vitamin F contains omega-3 and omega-6 acids. If you take vitamins, be sure to pay attention to its presence.

What is the value of these substances:

normalize blood pressure;
lower cholesterol;
effective in the treatment of acne and various skin diseases;
promote weight loss by burning saturated fats;
participate in the structure of cell membranes;
prevent thrombosis;
neutralize any inflammation in the body;
have a positive effect on the reproductive system.

Omega-6 and omega-3 are best taken not separately, but together. For example, Eskimos consume these fats in equal proportions. Proof of this is the low mortality rate from heart and vascular diseases.

Most scientists agree that the optimal proportion of these fats is 5:1 (less is always omega-3)

If a person is sick, then 2:1. But since everything is quite individual, your doctor can recommend a different ratio just for you.

Foods rich in omega-3 and omega-6 fats

Acids of the omega-3 family, their biological role is very large, are involved in the construction of biological cell membranes. Membranes serve to transmit signals between neurons. They affect the condition of the retina, blood vessels and heart, and brain function.

Flaxseed oil contains about 58% omega-3, soybean oil – 7%. This element is also found in tuna - 1.5g/100g, mackerel - 2.6g/100g. The yolk also contains it, although it is not much – 0.05g/100g.

There is a lot of omega-6 in vegetable oils. The highest content is in sunflower oil – 65%, corn oil – 59%. And also soybean oil – 50%. In flaxseed there is only 14%, and in olive – 8%. Tuna and mackerel contain 1g/100g of product. In the yolk – 0.1g/100g. These fats prevent multiple sclerosis and are important in treating the disease. Relieves arthritis, regulates blood sugar. Indicated for people with skin diseases, liver diseases, etc.

These PUFAs are also found in tofu, soybeans, wheat germ, and green beans. In fruits such as apple, banana, strawberry. They contain walnuts, sesame seeds, and pumpkin seeds.

Omega-6 - benefits and harms

How do you know if you don’t have enough PUFAs or if you have too much of them? Inflammatory diseases may indicate an excess of polyunsaturated fats. Repeated depression and thick blood also indicate this. If you find an excess of these fatty acids, try to exclude from your diet: walnuts, vegetable oils, pumpkin seeds, sesame seeds.

It wouldn't hurt to consult a doctor. After all, it may be that the above symptoms are not related to omega-6. With a lack of this substance, as well as with its excess, thick blood is observed. Also, high cholesterol. With excess and deficiency of acids of this type, similar symptoms can occur. A lack of these polyunsaturated fats may be indicated by:

loose skin;
obesity;
weak immunity;
infertility in women;
hormonal disorders;
joint diseases and problems with intervertebral discs.

It is difficult to overestimate the benefits of this type of fat. Thanks to them, our body accelerates the removal of toxins. The functioning of the heart and the condition of blood vessels improves. The risk of mental illness is reduced. Brain activity increases. The growth of nails and hair and their appearance improves. An adult should consume at least 4.5-8 g of this PUFA per day.

What are the dangers of a lack or excess of omega-3?

A lack of healthy omega-3 fats manifests itself in brittle nails, various types of rashes and peeling skin (for example, dandruff). Blood pressure increases and joint problems appear.

If there is too much of this PUFA in the body, then frequent diarrhea and digestive problems appear. Also, hypotension and bleeding may be associated with its excess.

You should consume at least 1 - 2.5 g of this type of fat per day

Omega-3s are of great value to our body because:

Strengthens blood vessels and improves heart function;
Normalize blood sugar levels;
Restore the nervous system;
Improves the functioning of the thyroid gland;
Take part in the construction of cell membranes;
Block inflammatory processes.

If you are deficient in these fats, try to consume the following foods daily

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

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

Monounsaturated and polyunsaturated fats

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

Monounsaturated fats and their effects on health

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

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

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 people experience weight loss when switching from a diet rich in trans fats and saturated fats to a diet rich in foods containing unsaturated fats.
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, and the proper development of nerves and eyes. They are necessary for blood clotting, muscle function and performance. Eating them instead of saturated fatty acids and carbohydrates also reduces the level of bad cholesterol and the amount of triglycerides in the blood.

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

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

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

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

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

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

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

Unsaturated fats - food list

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

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

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

Vitamin K (26% of the daily value);

Folic acid (20% of the daily value);

Vitamin C (17% DV);

Potassium (14% of d.n.);

Vitamin E (10% DV);

Vitamin B5 (14% DV);

Vitamin B 6 (13% DV).

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

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

	Polyunsaturated fats (gram/100 grams of product)	Monounsaturated fats (gram/100 grams of product)
Nuts
Macadamia nuts
Hazelnuts or hazelnuts


Cashews, dry roasted, with salt
Cashews, fried in oil, with salt
Pistachios, dry roasted, with salt
Pine nuts, dried
Peanuts, fried in oil, with salt
Peanuts, dry roasted, no salt
Oils
Olive
Peanut
Soy, hydrogenated
Sesame
Corn
Sunflower

Tips for replacing saturated fats with unsaturated fats:

Use oils such as olive, canola, peanut and sesame instead of coconut and palm.
Eat foods high in unsaturated fat (fatty fish) instead of meats higher in saturated fat.
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

The benefits of omega-3 are known to everyone and have long been beyond doubt. This group of fatty acids is found in many foods and is extremely important for our body. What are their benefits, where are they found and who needs omega-3s in the first place? The article will tell you about all this.

Unsaturated fatty acids easily undergo oxidation and are unstable to heat treatment, so products containing them are healthier to eat raw. Moreover, they are found mostly in plant foods.

When consumed correctly, unsaturated acids have many beneficial properties for humans. For example, they speed up metabolism, help reduce appetite, and minimize the production of the stress hormone cortisol, which causes overeating.

Unsaturated fatty acids are divided into two large groups depending on the number of double bonds between carbon atoms. If there is only one such bond, the acid is classified as monounsaturated, if there are two, it is classified as polyunsaturated.

Omega-3s belong to the group of polyunsaturated fatty acids. They are not synthesized in the human body and are therefore considered essential. They are part of many structures - for example, cell membranes, epidermis, mitochondria; help remove bad cholesterol and have a powerful anti-inflammatory effect.

Benefits of Omega-3

Pregnant women and children

During pregnancy, women are often prescribed omega-3. There are a number of serious reasons for this.

Most importantly, polyunsaturated fatty acids reduce the risk of miscarriage and toxicosis in later stages of pregnancy, and also prevent the possible development of depression in the expectant mother. Toxicosis is especially dangerous, causing damage to many organs and systems. Against the background of this disease, the kidneys, liver, and nervous system suffer, blood pressure rises and edema appears.

The most convenient source of omega-3 is considered to be fish oil, since fish contains the most fatty acids. Of the many functions it has on the pregnant woman’s body, the following can be highlighted:

Normalization of pressure and blood flow
Protecting blood vessel cells
Reducing the possibility of developing neurosis or stress

Omega-3s have a positive effect not only on the mother, but also on the fetus. They strengthen the child’s health and promote its proper development, and prevent problems with the digestive system. And in the first months of life, the baby is often prescribed fish oil as a preventive measure for rickets.

For athletes

Omega-3s are considered an important part of the sports diet for several reasons. They maintain healthy joints, increase endurance, reduce the risk of developing cardiovascular diseases, and have a tonic effect. But first of all, polyunsaturated fats serve as a source of energy necessary for any athlete.

For weight loss

It cannot be said that polyunsaturated acids contribute to the effective burning of fat reserves. But they do a good job of reducing appetite, and, consequently, the number of calories consumed. Therefore, with proper intake of omega-3, physical activity and a healthy diet, you can achieve excess weight loss.

For skin

Omega-3s also have an effect on the skin. They are important for several reasons:

Maintains the required level of collagen. With age, its amount gradually decreases, skin elasticity is lost, and wrinkles begin to appear on the body. Omega-3s slow down this process.
Prevents the development of skin allergies.
Actively fight skin diseases such as acne or dermatitis. In people whose diet does not have problems with a lack of polyunsaturated acids, such diseases are much less common.
Omega-3s are strong antioxidants and protect the skin from harmful atmospheric oxygen.
Protect the body from depression. Stress and loss of strength negatively affect all systems and structures of the body, including the skin.

For the heart and blood vessels

Omega-3s are important for the cardiovascular system because they remove excess cholesterol. Cholesterol plaques settle on the walls of blood vessels, thereby reducing their elasticity and preventing normal blood flow. Omega-3s reduce the risk of developing inflammation of the heart muscle and atherosclerosis, and provide normal blood supply to the brain and organs.

For immunity

Omega-3s are part of the membrane of immune cells, and also participate in the synthesis of eicosanoids - substances that direct leukocytes to foci of inflammation. In addition, polyunsaturated fatty acids are partly responsible for the rise in temperature during illness, and this is an important point in the fight against the disease.

For joints

Omega-3s have a positive effect on the cartilage and bone tissues of the body. Polyunsaturated fats are involved in the proper formation of compounds, increase the volume of intra-articular lubrication, and strengthen bones. They reduce the risk of fractures in childhood and adulthood, maintain joint mobility and minimize possible problems with them.

For muscles

Omega-3s affect protein growth in the body, and muscle growth directly depends on its synthesis. In addition, polyunsaturated acids have the ability to increase the cross-sectional area of some muscles.

Signs of Omega-3 Deficiency

A deficiency of polyunsaturated fatty acids is observed in most of the world's population, especially in developed countries. The reason is simple - less and less attention is paid to natural products, quick and not always healthy food seems easier and more convenient. Consumption of oily marine fish has declined, partly due to its cost and quality. And since most omega-3 is found in fish, it is not surprising that the lack of polyunsaturated fats has become a widespread phenomenon.

You can assume that a person is deficient in omega-3 based on the following signs:

Skin problems. The functioning of the sebaceous glands is disrupted, the skin begins to peel and dry, and dandruff appears on the head.
Muscle weakness, pain and crunching in the joints.
Loss of performance. A person deficient in omega-3 may have problems with memory and perception of information. It is difficult for him to concentrate, absent-mindedness and fatigue appear.
Weakened immunity. The body's resistance decreases, and a person is more susceptible to disease.
Decreased vision. The eyes begin to dry out, causing visual acuity to decrease.

In addition to health problems, a lack of omega-3 provokes depression, bad mood, and nervousness. Some people even experienced suicidal tendencies for this reason.

Daily norm

To maintain the level of omega-3 in the body, it is enough to eat fatty fish two to three times a week. But if this is not possible, supplements will help fill the daily requirement.

There is no specific figure for what exactly the daily norm should be. Each scientific organization provides different data, but the average amount of omega-3 ranges from 300-500 mg per day for adult men and women. According to Rospotrebnadzor, the daily norm should be 800-1600 mg.

Pregnant and lactating women will need another 200 mg above the norm, and the average need for newborns is 50-100 mg.

However, there are diseases in which the daily intake of omega-3 needs to be increased. Patients with heart disease are recommended 1000 mg daily, and people prone to depression – 200-2000 mg.

Omega-3 and fish oil: what's the difference?

Some people mistakenly believe that fish oil and omega-3 are the same thing. In fact, there is a difference between them, and quite significant.

Fish oil consists of several fat-soluble elements that accumulate in the fish liver. It contains glycerides, polyunsaturated fatty acids omega-3 and omega-6. Pharmacy fish oil consists mostly of omega 3.6 fatty acids and vitamins A and D.

Indeed, most omega-3 is found in fish oil. But the total content of polyunsaturated fats in it is less than a third, the rest is other substances.

Application

Most often, omega-3 comes in capsule form. They are available in pharmacies without a prescription, so anyone can purchase them. Despite this, you should consult a specialist before taking it to make sure that the drug will not cause harm to your health.

For preventive purposes, one capsule per day with or immediately after meals is enough for an adult. The treatment must last for at least three months, otherwise there may be no result.

For medicinal purposes, the dose can be increased to two to three capsules per day in consultation with your doctor. Children under twelve years of age are also required to consult a specialist.

To get rid of the unpleasant taste of fish oil in the mouth, it is recommended to include sour fruit juices, pickles or sauerkraut in your diet.

Contraindications

There are cases in which taking omega-3 is contraindicated:

In case of excess vitamin E
When taking medications containing vitamin E at the same time
For hypersensitivity to omega-3 fatty acids
For omega-3 intolerance
In case of an allergic reaction to fish or its products.

How to properly consume fatty acids?

Products containing fatty acids will bring the most benefit in their raw form, so it is advisable not to heat-treat them or to process them minimally. To avoid problems due to a lack of polyunsaturated acids, it is recommended to follow the following rules:

Season fresh salads with vegetable oils - when frying, they lose their beneficial properties.
Do not store oils in the light, or even better, find a dark container for them.
When purchasing, give preference to raw rather than frozen fish.
Pay attention to walnuts - several kernels contain the daily requirement of fatty acids.

If you approach the preparation of your diet thoroughly, the fatty acids contained in the food will be enough to provide the entire body with them. A child needs one and a half to two times less polyunsaturated acids than an adult, it is also important not to forget about this.

Harm and overdose

Side effects may occur when taking omega-3s. For example, symptoms reminiscent of nausea are sometimes observed - nausea, diarrhea and even vomiting. People allergic to fish may experience swelling and rashes on the body. In these cases, it is necessary to stop taking it and contact a specialist for advice. Most likely, omega-3 will have to be replaced with another drug.

An overdose, as a rule, does not cause a negative reaction. Even if the daily norm is exceeded, this does not threaten the body.

Products containing omega-3

The food with the highest omega-3 content is oily fish. This list includes trout, sardines, salmon, salmon, herring, halibut and mackerel. There are also a lot of unsaturated fats in some other underwater inhabitants - oysters, lobsters, scallops.

In addition to fish, sufficient amounts of omega-3 are found in oils - especially canola and olive - flaxseed, walnuts, lettuce, cabbage, broccoli and some legumes.

Top 5 dietary supplements

There are quite a lot of drugs based on polyunsaturated acids. There is no particular difference between them, the only difference is in the manufacturer and dosage of the substance. Despite the fact that there are dozens of such additives, only a few have gained particular popularity in Russia:

Omacor. This is a German drug, most often prescribed to adults at risk of myocardial infarction. One capsule per day is enough as a daily requirement.
Vitrum Cardio Omega-3. Made in the USA. Prevents the development of cardiovascular diseases, taken once a day. One capsule of the drug contains 1 g of omega-3.
Doppelhertz is another German-made additive. One dosage contains about 800 mg of salmon oil.
Omeganol Forte is distinguished by its content of both omega-3 and omega-6 fatty acids. Among previous supplements it stands out for its lowest cost.
Nutrilite is a supplement from the USA. Taken in the amount of two capsules per day.

Here are some of the most important proven benefits of polyunsaturated fat-rich foods and PUFA-containing supplements.

Potential benefits of consuming PUFAs

Preliminary research suggests that omega-3 fatty acids, found in algal oil, fish oil, fish and seafood, may reduce the risk of heart attacks. Current research suggests that omega-6 fatty acids, present in sunflower oil and safflower oil, may also reduce the risk of developing cardiovascular disease.

Among omega-3 polyunsaturated fatty acids, none of their forms are associated with breast cancer risk in women. High levels of docosahexaenoic acid (the most abundant form of omega-3 PUFA in red blood cell membranes) have been associated with a reduced risk of breast cancer. Docosahexaenoic acid (DHA), obtained through the consumption of polyunsaturated fatty acids, is associated with improved cognitive function and behavior. Additionally, DHA is vital for the gray matter of the human brain, as well as retinal stimulation and neurotransmission.

Preliminary research suggests that polyunsaturated fat supplementation may help reduce the risk of developing amyotrophic lateral sclerosis (ALS, Lou Gehrig's disease).

The importance of the omega-6/omega-3 fatty acid ratio, established by comparative studies, suggests that an omega-6/omega-3 ratio of 4:1 may contribute to health.

Due to the lack of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in vegetarian diets, high doses of alpha lipoic acid (ALA) provide vegetarians and vegans with limited amounts of EPA and very little DHA.

There are conflicting associations between dietary factors and atrial fibrillation (AF). In a study published in 2010 in the journal The American Journal of Clinical Nutrition, scientists found that consumption of polyunsaturated fats was not significantly associated with AF.

Reduce triglyceride levels

Polyunsaturated fats reduce triglyceride levels. American Heart Association recommends that people with high triglycerides replace saturated fats in their diets with polyunsaturated fats. Polyunsaturated fatty acids help cleanse the body of harmful fats such as saturated fat (only harmful if consumed in large quantities), cholesterol and triglycerides. A 2006 study led by researcher E. Balk found that fish oil increased levels of "good" cholesterol, known as high-density lipoprotein (HDL), and lowered triglyceride levels. Another 1997 study led by William S. Harris found that taking 4 grams of fish oil daily reduced triglyceride levels by 25 to 35%.

Reduce blood pressure

Polyunsaturated fatty acids may help lower blood pressure. Some studies show that people whose diets are rich in PUFAs, or people who take fish oil and polyunsaturated fat supplements, have lower blood pressure.

Consumption during pregnancy

Omega-3 fatty acid intake during pregnancy is critical for fetal development. During the prenatal period, these fats are necessary for the formation of synapses and cell membranes. These processes also play an important role after birth, contributing to normal central nervous system responses to injury and retinal stimulation.

Cancers

A 2010 study of 3,081 women with breast cancer examined the effects of polyunsaturated fat on breast cancer. It was found that getting more long-chain omega-3 polyunsaturated fats from food reduced the risk of developing breast cancer again by 25%. It was also found that the women who took part in the experiment had a reduced mortality rate. Consuming polyunsaturated fats in the form of fish oil supplements did not reduce the risk of breast cancer recurrence, although the authors noted that only less than 5% of women took supplements.

At least one study in mice has found that consuming high amounts of polyunsaturated fat (but not monounsaturated fat) can increase cancer metastasis in rats. Researchers have found that linoleic acid in polyunsaturated fats enhances the adherence of circulating tumor cells to the walls of blood vessels and distant organs. According to the report: "The new data confirms early evidence from other studies that people consuming high amounts of polyunsaturated fat may increase the risk of cancer spreading."

The tendency of polyunsaturated fats to oxidize is another possible risk factor. This leads to the formation of free radicals and ultimately rancidity. Research has shown that low doses of CoQ10 reduce this oxidation. The combination of a diet rich in polyunsaturated fatty acids and coenzyme Q10 supplementation results in a longer lifespan in rats. Animal studies have shown a link between polyunsaturated fats and the incidence of tumors. In some of these studies, the incidence of tumor formation increases with increasing intake of polyunsaturated fat (up to 5% of total dietary calories).