It is a monounsaturated fatty acid. Saturated and unsaturated fatty acids, fats for boosting immunity

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

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

Benefits of unsaturated fatty acids

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

Gamma-linolenic acid belongs to the group of omega-6 fatty acids. It plays an important role in the functioning of the body as it is part of cell membranes. If this acid is not enough in the body, then there is a violation of the metabolism of fats in tissues and the functioning of intercellular membranes, which leads to such diseases as liver damage, dermatosis, atherosclerosis of blood vessels, etc.

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

Linoleic acid is also important because if it is present in the body, the other two can be synthesized. You need to know that the more a person consumes carbohydrates, the more he needs foods containing unsaturated fatty acids. They accumulate in the body in certain organs - the heart, kidneys, liver, brain, muscles and blood. Linoleic and linolenic acids also affect the level of cholesterol in the blood, preventing it from settling on the walls of blood vessels. Therefore, with a normal content in the body of these acids, the risk of diseases of the cardiovascular system is reduced.

Lack of unsaturated fatty acids in the body

Most often, vitamin F deficiency occurs in young children.- under the age of 1 year. This happens when there is insufficient intake of acids from food, a violation of the absorption process, some infectious diseases, etc. This can result in stunting, weight loss, flaky skin, thickening of the epidermis, loose stools, and increased water intake. But there may be a lack of unsaturated fatty acids in adulthood. In this case, suppression of reproductive functions, the appearance of infectious or cardiovascular diseases can occur. Also often symptoms are brittle nails, hair, acne and skin diseases (most often eczema).

Unsaturated fatty acids in cosmetology

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

Researchers have also shown that these acids help with acne. With a lack of vitamin F in the body, the upper layer of skin tissues thickens, which leads to blockage of the sebaceous glands and inflammatory processes. In addition, the barrier functions of the skin are disrupted, and various bacteria easily penetrate into the deeper layers. That is why today cosmetic preparations with vitamin F are becoming more and more popular. With these substances, products are made to care not only for the skin of the face, but also for hair and nails.

Excess unsaturated fatty acids

No matter how useful unsaturated fatty acids, but it is also not worth abusing products containing them in large quantities. These substances are non-toxic and non-toxic. However, with an increased content of omega-3 acids in the body, blood thinning occurs, which can lead to bleeding.

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

Sources of unsaturated fatty acids

The best sources of unsaturated fatty acids are vegetable oils.. However, ordinary refined sunflower oil is unlikely to bring much benefit. Wheat ovary, safflower, sunflower, flaxseed, olives, peanuts, and soybeans are best eaten. Other plant foods are also suitable - avocados, almonds, corn, nuts, brown rice and oatmeal.

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

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

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

So which fats are good for us and which ones are bad? - you ask. So the question cannot be asked. Both the harm and the benefits of fats depend only on their amount in the diet and combination. All natural fats and oils are mixtures of saturated, mono- and polyunsaturated fats. Any conditionally “healthy” fat contains a small amount of harmful fats, while any “harmful” fat contains useful ones.

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

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

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

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

Monounsaturated fatty acids are not indispensable, since our body is able to produce them. The most abundant of the monounsaturated fatty acids, oleic acid, is found in high amounts in olive oil, avocado oil, and peanut oil. This type of acid is believed to help lower blood cholesterol levels.

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

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

Fats we choose

Comparing the most common fatty foods, we can be surprised to see that vegetable oils are ahead of both butter and lard in terms of calories, and olive oil contains almost no polyunsaturated fatty acids.

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

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

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

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

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

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

The only definitively unhealthy fats are trans fats! Independent research confirms the link between diets high in trans fats and coronary heart disease. In 1994, trans fats were found to be responsible for about 30,000 deaths from heart disease in the United States each year.

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

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

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

SFAs occupy a large part in the composition of the protective shell or membrane surrounding any cell of the body. They are used to form fat, which coats and protects the internal organs. Splitting, NFAs release energy. Fat layers under the skin soften the blows.
Saturated fatty acids- some fatty acids are "saturated", i.e. saturated with as many hydrogen atoms as they can attach. These fatty acids increase blood cholesterol levels. Fats containing them remain solid at room temperature (for example, beef fat, lard and butter).

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

Health largely depends on the condition of the vessels. If the vessels are clogged, sad consequences are possible. With atherosclerosis, the walls of blood vessels are very inefficiently restored by the body itself, fatty plaques appear - the vessels become clogged. This situation is dangerous for the body - if the vessels through which blood enters the heart are clogged, a heart attack is possible, if the vessels of the brain are clogged - a stroke. What to do so that the vessels do not clog.

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

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

The normal ratio of LDL to HDL is 5:1. In this case, HDL should work well to rid the body of cholesterol. Too much polyunsaturated fat can upset this delicate balance. The more polyunsaturated fats we consume, the more vitamin E we need to add to our diet, as vitamin E acts as an antioxidant in our cells and prevents these fats from oxidizing.

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

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

Eating foods low in fat or containing no sources of linoleic acid can cause serious health problems.

Arachidonic acid contributes to the work of the brain, heart, nervous system, with a lack of it, the body is defenseless against any infection or disease, blood pressure occurs, imbalance in hormone production, mood instability, calcium leaching from bones into the blood, slow wound healing. It is found in lard, butter, fish oil. Vegetable oils do not contain arachidonic acid, a small amount of it in animal fat. The richest in arachidonic acid is fish oil 1-4% (cod), as well as the adrenal glands, pancreas and brain of mammals. What is the functional role of this acid? In addition to normalizing the activity of all membrane structures of cells, arachidonic acid is a precursor of important bioregulators formed from it - eicosanoids. "Eikosa" - the number 20 - so many carbon atoms in the molecules. These bioregulators are involved in various blood reactions, affect the state of blood vessels, regulate intercellular interactions and perform a number of other important functions in the body.

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

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

Oleic acid plays an important role in lowering cholesterol levels, strengthens the immune system, and prevents the occurrence of tumors. A particularly high concentration of this acid is found in extra virgin olive oil, sesame oil, almonds, peanuts, and walnuts.
Monounsaturated fats are stable at high temperatures (which is why olive oil is very suitable for frying), and they do not upset the balance of LDL and HDL in the way that polyunsaturated fats can.

In Mediterranean countries, where large quantities of olive oil, olives and olives, avocados and nuts are eaten, cases of coronary artery disease and cancer are much less common. Much of this is attributed to the monounsaturated fats present in all of these foods.

From all of the above, we can conclude that it is possible to influence the course of certain diseases with the help of not only drugs, but also special diets.

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

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

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

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

Saturated fatty acids include palmitic (C16), stearic (C18) and arachidic (C20). To monounsaturated– palmitooleic (С16:1, Δ9), oleic (С18:1, Δ9). These fatty acids are found in most dietary fats and in human fat.

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

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

1. ω6 fatty acids. These acids are grouped together under the name vitamin F, and are found in vegetable oils.

linoleic (С18:2, Δ9.12),
γ-linolenic (С18:3, Δ6.9.12),
arachidonic (eicosotetraenoic, C20:4, Δ5.8.11.14).

2. ω3 fatty acids:

α-linolenic (С18:3, Δ9,12,15),
timnodone (eicosapentaenoic, C20:5, Δ5.8.11.14.17),
klupanodone (docosapentaenoic, C22:5, Δ7.10.13.16.19),
cervonic (docosahexaenoic, C22:6, Δ4.7.10.13.16.19).

food sources

Since fatty acids determine the properties of the molecules they are part of, they are found in completely different foods. A source of rich and monounsaturated fatty acids are solid fats - butter, cheese and other dairy products, lard and beef fat.

Polyunsaturated ω6 fatty acids presented in large numbers in vegetable oils(Besides olive and palm) - sunflower, hemp, linseed oil. A small amount of arachidonic acid is also found in pork fat and dairy products.

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

Role of fatty acids

1. It is with fatty acids that the most famous function of lipids is associated - energy. Oxidation rich fatty acids the tissues of the body receive more than half of all energy (β-oxidation), only erythrocytes and nerve cells do not use them in this capacity. As an energy substrate are used, as a rule, rich and monounsaturated fatty acid.

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

3. For long-chain (С 22 , С 24) polyunsaturated fatty acids, participation in memorization mechanisms and behavioral reactions has been established.

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

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

no incidence of atherosclerosis, coronary heart disease and myocardial infarction, stroke, hypertension;
increased levels of high-density lipoproteins (HDL) in blood plasma, a decrease in the concentration of total cholesterol and low-density lipoproteins (LDL);
reduced platelet aggregation, low blood viscosity;
a different fatty acid composition of cell membranes compared to Europeans - C20:5 was 4 times more, C22:6 16 times!

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

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

prevention and treatment of thrombosis and atherosclerosis,
insulin-dependent and non-insulin-dependent diabetes mellitus, diabetic retinopathy,
dyslipoproteinemia, hypercholesterolemia, hypertriacylglycerolemia, biliary dyskinesia,
myocardial arrhythmias (improvement in conduction and rhythm),
violation of peripheral circulation.

This topic has gained its popularity relatively recently - since the time when humanity began strenuously striving for harmony. It was then that they started talking about the benefits and harms of fats. Researchers classify them based on the chemical formula based on the presence of double bonds. The presence or absence of the latter makes it possible to divide fatty acids into two large groups: unsaturated and saturated.

A lot has been written about the properties of each of them, and it is believed that the first one belongs to healthy fats, but the second one is not. It is fundamentally wrong to confirm the truth of this conclusion unequivocally or to refute it. Everyone matters for the full development of a person. In other words, let's try to figure out what the benefits are and whether there is harm from the use of saturated fatty acids.

Features of the chemical formula

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

The saturated fatty acid formula is best represented. These are substances whose molecules are a carbon chain, in their chemical structure they are simpler than other fats and contain a pair of carbon atoms. They get their name on the basis of a system of saturated hydrocarbons with a certain chain length. Formula in general:

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

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

Characteristics

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

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

All these substances are macromolecular compounds and are solid in their consistency.

"Saturated" foods

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

The list of products containing a large amount of saturated fats includes all meat products: pork, beef, lamb and various types of poultry. The group of dairy products can also boast of their presence: ice cream, sour cream, and milk itself can also be attributed here. Also, limiting fats are found in some palm and coconut.

A bit about artificial products

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

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

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

Benefits or harms of saturated fats

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

What can be said in defense of fatty acids

For a long time, saturated foods have been "accused of involvement" in the increase in the level of bad cholesterol in the blood. Modern dietology justified them by establishing that the presence of palmitic acid in meat and stearic acid in dairy products in itself does not in any way affect the indicator of "bad" cholesterol. Carbohydrates were recognized as the culprit for its increase. As long as their content is low, fatty acids do not pose any harm.

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

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

In what ways can they harm?

If the daily intake of carbohydrates is more than 4 grams per kilogram of body weight, then you can observe how negatively saturated fatty acids affect health. Examples confirming this fact: palmitic, which is found in meat, provokes a decrease in insulin activity, stearic, present in dairy products, actively contributes to the formation of subcutaneous fat deposits and negatively affects the cardiovascular system.

Here we can conclude that an increase in carbohydrate intake can turn "saturated" foods into the category of unhealthy.

Delicious Health Threat

Describing "naturally produced" saturated fatty acids, the harm of which has not been proven, one should also remember about artificial - hydrogenated, obtained by forced saturation of vegetable fats with hydrogen.

This should include margarine, which, largely due to its low cost, is actively used: in the production of various confectionery products, various semi-finished products and in places for cooking. The use of this product and its derivatives is not good for health. Moreover, it provokes the occurrence of such serious diseases as diabetes, cancer, coronary heart disease, blockage of blood vessels.