All about unsaturated fatty acids. Polyunsaturated fatty acids are essential

Polyunsaturated fatty acids are unsaturated fatty acids with two, three or more double bonds. This is linoleic (C 17 H 31 COOH), which has two double bonds between the 9-10m and 12-13th carbon atom; linolenic (C 17 H 29 COOH) having three double bonds between the 9-10th, 12-13th and 15-16th carbon atom; arachidonic (C 19 H 39 COOH) acids. According to their biological properties, these highly unsaturated polyunsaturated fatty acids can be classified as vital substances, in connection with which some researchers consider them as vitamins (vitamin F).

PUFAs are essential vital substances that are not synthesized in the animal body. The physiological significance and biological role of PUFAs are very important and diverse.

The most important biological property of PUFAs is their participation as structural elements in such biologically highly active complexes as phosphatides, lipoproteins, etc.

PUFA is a necessary element in the formation of cell membranes, myelin sheaths, connective tissue, etc.

A relationship between PUFAs and cholesterol metabolism has been established, which is expressed in the ability to increase the excretion of cholesterol from the body by converting it into labile, easily soluble compounds (Dail and Raiser, 1955).

In the absence of PUFAs, esterification of cholesterol with saturated fatty acids occurs, which is deposited on the walls of blood vessels (Sinclair, 1958). In the case of cholesterol atherification with unsaturated fatty acids, a high level of absorption of cholesterol in the intestine is noted (Lang, 1959). According to Lewis and Folke (1958), PUFAs contribute to the rapid conversion of cholesterol into cholic acids and their removal from the body.

PUFAs have a normalizing effect on the walls of blood vessels, increase their elasticity and reduce permeability (Holman, 1957).

There is evidence (Sinclair, Robinson, Poole, 1956) that PUFA deficiency contributes to coronary thrombosis.

PUFA partially protect against metabolic disorders caused by the intake of large amounts of thyroidin.

A connection between PUFAs and the metabolism of B vitamins (pyridoxine and thiamine), as well as with the metabolism of choline, which, under conditions of PUFA deficiency, reduces or completely loses its lipotropic properties, has been established.

Deficiency of PUFAs adversely affects the ability to activate enzymes, the activity of which is inhibited by food with a high protein content (Levi, 1957). Data have been obtained on the stimulating role of PUFAs on the body's defense mechanisms and, in particular, on increasing the body's resistance to infectious diseases and the effects of radiation (Sinclair, 1956).

With PUFA deficiency, the activity of cytochrome oxidase in the liver increases sharply.

PUFA deficiency is manifested by skin lesions.

Animals with PUFA deficiency are more likely to have a duodenal ulcer.

PUFAs, as well as some protein amino acids, are indispensable, non-synthesized components in the body, the need for which can only be met through food. However, the transformation of some fatty acids into others is possible. In particular, the undoubted transformation of linoleic acid into arachidonic acid in the body was established.

The participation of pyridoxine in the conversion of linoleic acid to arachidonic acid has been established.

The biologically optimal formula for the balance of fatty acids can be the ratio in fat of 10% PUFA, 30% saturated fatty acids and 60% monounsaturated (oleic) acid.

For natural fats, lard, peanut and olive oil approach this fatty acid structure. The types of margarine currently produced, for the most part, correspond to the above formula for balanced fatty acids.

According to the US National Research Council on Nutrition (1948), the minimum daily requirement for PUFAs is defined as 1% of the daily calorie intake. According to B. I. Kadykov (1956), the daily norm of PUFAs for adults is 1% of the daily calorie content of the diet and for children - 2%. Seimar, Shapiro, Friedman (1955), on the basis of studies conducted on animals (rats), recommend a daily PUFA intake for humans - 7 g. 5-8 g per day. As already noted, arachidonic acid is the most biologically active, and when meeting the need for PUFA due to its intake with food, 5 g of arachidonic acid is sufficient.

The benefits of omega-3s 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 is their use, where are they found and who needs omega-3s in the first place? The article will tell about all this.

Unsaturated fatty acids are easily oxidized and unstable to heat treatment, so foods containing them are more beneficial to eat raw. Moreover, they are found mostly in plant foods.

When consumed properly, 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 one such bond, the acid is monounsaturated; if there are two, it is polyunsaturated.

Omega-3s belong to the group of polyunsaturated fatty acids. In the human body, they are not synthesized and therefore are considered indispensable. They are part of many structures - for example, cell membranes, epidermis, mitochondria; help remove bad cholesterol, 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 good reasons for this.

Most importantly, polyunsaturated fatty acids reduce the risk of miscarriage and the appearance of toxicosis in the 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, nervous system suffer, blood pressure rises and edema appears.

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

Normalization of pressure and blood flow
Protection of 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 health of the child and contribute to its proper development, prevent problems with the digestive system. And in the first months of life, the baby is often prescribed fish oil as a prevention of rickets.

Athletes

Omega-3s are considered an important part of a sports diet for several reasons. They maintain joint health, 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 needed by any athlete.

For weight loss

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

For skin

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

Maintain the required level of collagen. With age, its amount gradually decreases, skin elasticity is lost, wrinkles begin to appear on the body. Omega-3s slow down this process.
Prevent 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 powerful 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, provide the brain and organs with normal blood supply.

For immunity

Omega-3s are part of the membrane of immune cells, and are also involved in the synthesis of eicosanoids - substances that direct leukocytes to inflammation foci. In addition, polyunsaturated fatty acids are partly responsible for the increase 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 cartilage and bone tissue in the body. Polyunsaturated fats are involved in the correct formation of compositions, 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 the growth of protein 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 an Omega-3 Deficiency

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 a natural product, fast and not always healthy food seems easier and more convenient. Consumption of oily marine fish has declined, in part because of its cost and quality. And since most of the omega-3s are found in fish, it is not surprising that the lack of polyunsaturated fats has become a mass phenomenon.

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

Skin problems. The work of the sebaceous glands is disturbed, the skin begins to peel off and dry, dandruff appears on the head.
Muscle weakness, pain and crunch in the joints.
Loss of efficiency. A person who is deficient in omega-3 may have problems with memory, perception of information. It is difficult for him to concentrate, absent-mindedness and fatigue appear.
Weakened immunity. The resistance of the body decreases, the person is more susceptible to diseases.
Reduced vision. The eyes begin to dry, which causes visual acuity to drop.

In addition to health problems, lack of omega-3 provokes depression, bad mood, nervousness. In some people, for this reason, even a tendency to suicide was observed.

Daily rate

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

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

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

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

Omega 3 vs Fish Oil: What's the Difference?

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

Fish oils are several fat-soluble elements that accumulate in fish livers. In its composition, it contains glycerides, polyunsaturated fatty acids omega-3 and omega-6. Pharmaceutical fish oil consists mainly of omega 3.6 fatty acids and vitamins A and D.

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

Application

Most often, omega-3s come in the form of capsules. They go down in a pharmacy without a prescription, so anyone can buy them. Despite this, before taking it is worth consulting with a specialist to make sure that the drug will not harm your health.

For preventive purposes, an adult needs one capsule a day with meals or immediately after it. The reception must last at least three months, otherwise the result may not be.

For medicinal purposes, the dose can be increased to two or three capsules per day in consultation with your doctor. Children under the age of twelve 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 the diet.

Contraindications

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

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

How to use fatty acids correctly?

Foods containing fatty acids will bring the most benefit when raw, so it is advisable not to subject them to heat treatment or to subject them to a minimum. To avoid problems due to a lack of polyunsaturated acids, it is recommended to follow the following rules:

Refuel fresh salads with vegetable oils - when frying, they lose their beneficial properties.
Do not store oils in the light, but it is even better to find dark containers for them.
When buying, give preference not to frozen, but to raw fish.
Pay attention to walnuts - several kernels contain the daily norm of fatty acids.

If you approach the composition of the diet thoroughly, the fatty acids contained in food will be enough to provide them to the entire body. 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 can occur when taking omega-3s. For example, sometimes there are symptoms reminiscent of departure - nausea, diarrhea and even vomiting. People with an allergy to fish may experience swelling, rashes on the body. In these cases, it is necessary to stop taking and consult a specialist for advice. Most likely, omega-3 will have to be replaced with another drug.

Overdose, as a rule, does not carry a negative reaction. Even if the daily norm is exceeded, it does not threaten the body.

Foods containing omega-3

Oily fish is considered the highest omega-3 food. This list includes trout, sardine, salmon, salmon, herring, halibut and mackerel. There are many unsaturated fats in some other underwater inhabitants - oysters, lobsters, scallops.

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

Top 5 Supplements

There are many drugs based on polyunsaturated acids. There is no particular difference between them, the difference is only in the manufacturer and the 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 German drug is most often prescribed for adults at risk of myocardial infarction. One capsule per day is sufficient as a daily allowance.
Vitrum Cardio omega-3. Produced 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 the content of both omega-3 and omega-6 fatty acids. Among the previous additives, it stands out for the lowest cost.
Nutrilight is a supplement from the USA. Taken as two capsules per day.

Polyunsaturated fatty acids: what foods contain, benefits

What are polyunsaturated fatty acids?

Polyunsaturated fatty acids are a type of dietary fat. PUFAs are one type of healthy fat, along with monounsaturated fats. Polyunsaturated fats are found in plant and animal foods such as salmon, vegetable oils, and some nuts and seeds.

Eating moderate amounts of polyunsaturated (and monounsaturated) fat instead of saturated and trans fats can benefit your health. Polyunsaturated fats are different from saturated fats and trans fats, which can increase your risk of heart disease and other health problems.

The biological role of polyunsaturated fatty acids

Polyunsaturated fatty acids are essential for the proper development of young organisms and the maintenance of good human health. These acids belong to the Ω-6 and Ω-3 families.

Linoleic acid (C18:2 Ω-6) is also among them, as well as longer chain fatty acids derived from linoleic acids in animal and human tissues, which also belong to the Ω-6 family:

dihomo-γ-linolenic acid (DGDA) (C20:3, Ω-6);
arachidonic acid (AA) (C20:4, Ω-6);
α-linolenic acid (C18:3 Ω-3).

And which belong to the Ω-3 family:

eicosapentaenoic acid (EPA) (C20:5, Ω-3);
docosahexaenoic acid (DHA) (C22:6, Ω-3).

20-carbon acids are substrates for the synthesis of eicosanoids, which contain prostaglandins, prostacyclins, thromboxanes, leukotrienes, hydroxy and epoxy fatty acids, and lipoxins, which are essential for metabolism.

Eicosanoids - tissue hormones and their role in the body

Eicosanoids can be considered as the most external transmitters of the first class, which increase or decrease the regulatory activity of hormones and neurotransmitters at the cellular level. Substrates for the synthesis of eicosanoids are located in phospholipids in the cell membrane.

In recent years, many facts have been established that prove that eicosanoids have a very wide spectrum of activity.

They have a significant impact on the regulation of the cardiovascular system and tissue oxygenation, and also have an antiarrhythmic effect (reducing the risk of arrhythmias). They control the regulation of blood pressure, the balance in blood clotting and decoagulation, and the stability of blood vessels. They regulate the content of lipoproteins, in particular HDL, and specific lipoprotein proteins.

They affect the adaptation of the body's immunity to inflammatory processes, proliferation (regeneration and reproduction) of cells, the activity of hormones and neurotransmitters, gene expression and the activity of many organs (such as the brain, kidneys, lungs and digestive tract), the sensation of pain and many other physiological and biochemical processes.

Important family Ω-3

It has been found that people who eat a lot of marine products containing fatty acids from the Ω-3 family are less likely to suffer from diseases that are common in populations in industrialized countries.

These people were found to have a markedly reduced incidence of atherosclerosis, myocardial ischemia, breast carcinoma, colorectal cancer, intravascular thrombi, and asthma. Empirically, it has been proven that fish oil has a therapeutic effect in cerebral hemorrhage, myocardial infarction and psoriasis.

A lot of scientific data has been collected that shows that fatty acids from the Ω-3 family have a very positive effect on the circulatory system. Fish oil has been found to have a strong hypotensive effect (lowering blood pressure); therefore, it should be recommended for arterial hypertension. They also reduce very-low-density lipoprotein (VLDL), triglycerides, and serum cholesterol levels (particularly total cholesterol), while simultaneously increasing HDL cholesterol levels. ()

How polyunsaturated fats affect your health

Polyunsaturated fatty acids can help. Cholesterol is a soft, waxy substance that can cause arteries to narrow or become blocked. Low LDL cholesterol reduces the risk of developing cardiovascular disease.

Polyunsaturated fats include omega-3 fats and. These are essential fatty acids that the body needs for brain function and cell growth. Our bodies do NOT produce essential fatty acids, so you can only get them from food.

Omega-3 fatty acids are good for your heart in several ways. They are helping:

Reduce triglyceride levels (a type of fat in the blood).
Reduce the risk of an irregular heartbeat (arrhythmia).
Prevent the slow formation of plaque on the walls of the arteries (cholesterol plaques).
Slightly lower blood pressure.

Omega-6 fatty acids can help:

Control blood sugar levels.
Reduce the risk of developing diabetes.
Reduce blood pressure.

Consumption rate of polyunsaturated fatty acids

Your body needs fats for energy and other functions. Polyunsaturated fats are a healthy choice. Diet Guidelines in 2010 made the following recommendations about how much fat you should be consuming each day:

Get 25 to 30% of your daily calories from fat. Make sure most of these fats are either monounsaturated or polyunsaturated.
Limit your intake of saturated fats (found in red meat and whole dairy products) - less than 6% of your daily calories should come from this type of fat. For a 2,000 calorie restricted diet, no more than 120 calories or 13 grams of saturated fat should be consumed per day.

Eating healthy fats can lead to certain health benefits. But consuming too much fat can lead to weight gain. All fats contain 9 calories per gram. This is more than twice the amount of calories found in carbohydrates and proteins.

It is not enough to add foods high in unsaturated fats to a diet filled with unhealthy foods and fats. Instead, replace saturated or trans fats. In general, eliminating saturated fat is twice as effective at lowering blood cholesterol levels as increasing polyunsaturated fat intake. ()

Reading product labels

All packaged foods have ingredient labels that list the fat content. Reading these labels can help you keep track of how much fat you are consuming per day.

Check the total amount of fat in one serving. Remember to count the number of servings you eat in one sitting.
Look at the amount of saturated fat and trans fat per serving. The rest is healthy unsaturated fat. Some labels will list the content of monounsaturated and polyunsaturated fats, but most will not.
Try to make sure that most of your daily fat intake comes from sources containing monounsaturated and polyunsaturated fatty acids.
Many fast food restaurants also provide information about the composition of the dishes on their menus. If you don't see it, ask the attendants about it. You can also find the ingredients on the restaurant's website.

Where are polyunsaturated fatty acids found?

Most foods have a combination of all types of fats. Some of them have more healthy fats than others. Here are the main sources of polyunsaturated fatty acids:

fish such as , and
avocado oil
sunflower oil
corn oil
soybean oil
safflower oil
peanut butter
Sesame oil
walnut oil

To reap the health benefits, you need to replace unhealthy fats with healthy ones.

Eat walnuts instead of cookies as a snack. But be sure to stick to small portions, as nuts are high in calories.
Replace some animal meat with fish. Try to eat at least 2 servings per week.
Add ground flaxseeds to your meals.
Add walnuts or sunflower seeds to salads.
Use corn or safflower oil in your cooking instead of butter and hard fats (like margarine).

Benefits of polyunsaturated fatty acids

Marine fish and fish oil are the most popular and well-known sources of polyunsaturated fatty acids (PUFAs), namely eicosapentaenoic acid (EPA) and. These PUFAs are known to have many beneficial properties, including well-defined hypotriglyceridemic and anti-inflammatory effects that help prevent the development of cardiovascular diseases.

In addition, various studies show promising antihypertensive, antitumor, antioxidant, antidepressant, antiadhesive, and antiarthritic effects.

Moreover, recent studies also point to the anti-inflammatory and insulin-sensitizing effects of these fatty acids in metabolic disorders. Thus, n-3 PUFAs have several health benefits mediated at least in part by their anti-inflammatory actions; therefore, their consumption should be encouraged, especially from dietary sources. ()

Reduce blood triglyceride levels

The benefit of polyunsaturated fatty acids is that they lower triglyceride levels. American Heart Association recommends that people with high triglyceride levels replace saturated fat in their diets with polyunsaturated fats.

Polyunsaturated fats bind and eliminate bad fats such as saturated fat, cholesterol, and triglycerides. In a study led by researcher E. Balk and published in the journal " Atherosclerosis” in 2006, fish oil was found to improve levels of “good” cholesterol, known as high-density lipoprotein (HDL), and lower triglycerides.

Another study led by William S. Harris, published in May 1997 in " American Journal of Clinical Nutrition” shows that a daily intake of about 4 g of fish oil reduces triglyceride levels by 25-35%.

Reduce blood pressure

Polyunsaturated fatty acids can help lower blood pressure. Several studies have found this property, including a study led by researcher Hirotsugu Ueshima published in the journal Hypertension» in 2007. The study analyzed the diets of different people. People who consumed fish oil and polyunsaturated fats were found to have lower blood pressure.

Improve depression and ADHD

The benefits of polyunsaturated fatty acids include the ability to improve symptoms of depression. Some studies have shown benefit and others have not, although the supplement does not appear to be harmful. In a study published in the journal Nutrition Reviews”, which was conducted in 2009 under the leadership of researcher J. Sarris, it was found that omega-3 fatty acids used on their own are probably not useful unless they are used in combination with an antidepressant.

Polyunsaturated fatty acids may also be of benefit in Attention Deficit Hyperactivity Disorder (ADHD). A study conducted in January 2000, led by researcher J. Burgess, and published in the journal American Journal of Clinical Nutrition reports that 100 boys with ADHD were found to have low levels of polyunsaturated fat, which may be associated with ADHD symptoms and the potential for symptom reduction.

First of all, we will warn you that fats can be not so much harmful, but also useful - moreover: vital for health.

Polyunsaturated fatty acids are also called vitamin F, which was discovered in the late 20s. 20th century George and Mildred Burr. This discovery did not attract the attention of specialists as much, but in recent years there have been a large number of reports on the importance of polyunsaturated fats for human health. The important thing is that PUFAs cannot be synthesized by the body and therefore must be an essential part of our food. Vitamin F is essential for the proper growth and functioning of the human body.

The families of omega-3 and omega-6 PUFAs attract the greatest interest of researchers.

As evidenced by the historical analysis of human nutrition in the past, the content of omega-3 and omega-6 fats in the diet of people of the past was balanced. This was achieved by taking a large number of leafy vegetables in the diet, containing a small amount of omega-3 fats. The meat of animals in the past also contained an equilibrium amount of PUFAs, since the same leafy plants were the main food for animals. Modern farm-raised animal meat contains high amounts of omega-6 fats and negligible amounts of omega-3 fats. Cultivated vegetables and fruits also contain lower amounts of omega-3 fats than wild plants, the intake of which modern man significantly limits or does not use at all in his diet.

It has been established that in the last 100-150 years, the amount of omega-6 in human nutrition has also increased significantly due to the large consumption of vegetable oils such as sunflower, corn, cottonseed, and soybean oils. The population prefers these oils, taking into account the recommendations of experts to replace saturated fats with vegetable oils to lower blood cholesterol levels. At the same time, consumption of fish and seafood rich in omega-3 fats has dropped significantly.

Fats are classified into saturated, monounsaturated and polyunsaturated fats.

Saturated fat are butter, coconut, palm oils, cocoa butter.

monounsaturated fats are: olive, rapeseed, peanut oils.

The most significant group of polyunsaturated oils: corn, rapeseed, cottonseed, safflower, sunflower, soybean oils, fish oil, walnut oil, sesame, cucumber oil, mustard seed oil.

Polyunsaturated fatty acids- the basis of any natural vegetable oil. They must be supplied with food - the body cannot synthesize them on its own, but it turns them into the compounds it needs, for example, into hormone-like substances - prostaglandins. The lack of polyunsaturated acids automatically entails a lack of prostaglandins, and then leads to hormone formation disorders. That is why vegetable oils (linseed, hemp, sunflower, corn, cottonseed, soybean, etc.) are so necessary in nutrition.

Linoleic acid is an important fatty acid, the only one that can be converted into other acids and protect the body from their deficiency. Only linoleic acid is the basis for the synthesis of arachidonic acid, which guarantees the correct fat metabolism and the correct synthesis of prostaglandins.

Remember!

Linoleic acid deficiency is especially dangerous for infants: it leads to developmental delay, skin lesions, and serious digestive disorders. Therefore, modern milk mixtures necessarily contain vegetable oils.

In an adult, the need for linoleic acid is somewhat less. But its deficiency is also dangerous, it leads to damage to cell membranes, which, as it were, guard the entrance to the cell: they let in everything useful, cut off the harmful, and release biological waste from the cell. Violations in the work of this nutrient-cleansing system are fraught with a violation of the body's immunity, including antitumor immunity, as well as accelerated aging.

As already noted, vegetable fats contain vitamins F and E. Natural vitamin E, which is contained in vegetable oil, is not a homogeneous substance, but a whole bunch of compounds - tocopherols. It has not yet been possible to create an artificial analogue of this complex vitamin, and the pharmacy preparation of vitamin E contains only one of the components of natural vitamin E. So vegetable oil is the main source of high-grade vitamin E. Other products that contain it in smaller quantities (liver, eggs , some cereals, milk, fish, fish roe, nuts, etc.), it is lost during freezing, storage and cooking. Refined oil contains less vitamin E than unrefined oil. In addition, vitamin E is destroyed by heat and light.

Vitamin E is considered the vitamin of youth. It is important to note that vitamin E is the coordinator of the work of all biologically active factors in the body. Without it, polyunsaturated acids would not only be useless, but even harmful: they would be transformed into highly aggressive peroxides that damage cell membranes and cause a decrease in resistance to adverse factors, including pathogenic microbes and viruses. Vitamin E as the strongest antioxidant - an antioxidant prevents cell overoxidation, and hence the aging process.

Vegetable oil also contains phosphatides, phytosterols, pigments and other substances that ensure its stability during storage, give it a special taste, aroma and color. Phosphatides also have a very beneficial effect on the condition of the liver, and on the liver cells: they serve as a cleansing system of the body. Regulate metabolism and produce bile. The lack of phosphatides in the body contributes to the development of atherosclerosis to no lesser extent than vitamin E deficiency. Phosphatides can form a precipitate in the oil, which in no way is a sign of its reduced quality. Phytosterols of vegetable oils have a positive effect on the strength of red blood cells, prevent the development of anemia.

Now it has been undeniably proven that the lack of vegetable oils in the diet is one of the most important causes of impaired cholesterol metabolism and the development of atherosclerosis. Fat metabolism disorders, which are destined to become the basis of future disorders, begin in youth, develop gradually over decades and suddenly strike - a heart attack or stroke - in the phase of full health. And in a timely manner, only two tablespoons of vegetable oil could protect the body, but every day.

Let's look at some data on omega-3 and omega-6 PUFAs.

The parent acid of the omega-3 PUFA family is alpha-linolenic acid (ALA), and the parent acid of the omega-6 PUFA family is linoleic acid (LA).

By enzymatic conversion, linoleic acid is converted into prostaglandins of the first series, and then the second series of prostaglandins. APC is converted into the third series of prostaglandins by conversion. Fatty acids of this series are important structural components of phospholipid membranes of tissues throughout the body, and they are especially abundant in the tissues of the brain and nervous system. Docosahexagenic acid (DHA) is found in large quantities in the retina, brain, spermatozoa (up to 36.4% of all fatty acids). It is known that with a long-term lack of LA and ALA in the diet, the amount of PUFA in the brain and nervous system may decrease.

Derivatives from omega fats have a significant impact on the human body. Eicosanoids (prostaglandins, prostacyclins, thromboxanes, leukotrienes) are synthesized from PUFAs - tissue hormones. They do not circulate in the blood like normal hormones, but are created in cells and regulate numerous cellular and tissue functions, including platelet concentration, inflammatory reactions and leukocyte function, vasoconstriction and dilation, blood pressure, bronchial muscle contractions, and uterine contractions.

Prostaglandins are divided into three series: 1, 2 and 3. Prostaglandins of the 1st and 2nd series are synthesized from omega-6 acids, and prostaglandins of the 3rd series from omega-3 acids.

To maintain optimal human health, a balance of omega-3 and omega-6 fats in the body is necessary. It has been studied, for example, that a significant predominance of omega-3 fats in the diet of Norwegian Eskimos leads to a tendency to various bleeding. With insufficient intake of omega-6 fats in human nutrition, dry skin, its thickening and peeling, and growth failure occur. There may also be skin rashes similar to eczema, hair loss, degeneration of the liver, kidneys, frequent infections, poor wound healing, infertility.

The lack of omega-3 fats has less noticeable clinical symptoms: abnormalities in the development of the nervous system, visual disturbances and peripheral neuropathy.

Remember! The diet of most modern people contains large amounts of omega-6 fats and too small amounts of omega-3 PUFAs.

An excess of arachidonic acid (from the omega-6 PUFA family) in tissues leads to an increase in the development of inflammatory processes and increases the susceptibility to certain diseases: coronary insufficiency, stroke, developmental disorders of the retina and brain, autoimmune diseases, Crohn's disease, breast cancer, colon and prostate, increased blood pressure, the development of rheumatoid arthritis, type 2 diabetes, kidney disease, eczema, depression, schizophrenia.

Currently, long-chain PUFAs are added to infant formulas. These compounds are believed to be important for brain development in children and cognitive functions in older age. Also, the retina of the eye develops better, the IQ is higher in children who are breastfed by their mothers. It is very likely that the difference in the amount of long-chain PUFAs received in infancy is responsible for these differences, although other factors not yet known to science may be at play.

Soybean oil (PA/ALA ratio 7:1) has been added to modern infant formulas to significantly improve their omega-3 content. Previously, blends were made only with corn and coconut oils, which are rich in omega-6s and contain negligible amounts of omega-3s.

There are two critical times in a child's development when he needs omega fats - during fetal development and after birth, until the biochemical development of the retina and brain is completed. If during pregnancy a woman does not consume enough omega-3 fats with food, her body removes them from its own reserves. This is especially necessary in the last trimester of pregnancy, when the fetal brain is developing intensively. There was a decrease in the concentration of omega-fats in the mother's blood after childbirth, which also requires nutritional correction of metabolism.

If a child is full-term, he is born with a supply of PUFAs in body fat. In the first half of life in breastfed children, the amount of omega fats continues to increase at a rate of 10 mg per day. With artificial feeding, the brain accumulates half as much omega fats.

The main sources of omega-3 fats are fish and vegetable oils.. Other sources are nuts, egg yolk, some fruits, poultry, meat.

The most ALA-rich are rapeseed and soybean oils, as well as linseed oil. Unfortunately, these oils are not widely used in nutrition.

Fatty fish (mackerel, herring, salmon) are rich in omega-3 fats.

Omega-3 PUFAs are found in marine products in the following amounts (per 100 g of product): mackerel - 1.8-5.3 g; herring - 1.2-3.1; salmon 1.0-1.4; tuna - 0.5-1.6; trout - 0.5-1.6; halibut - 0.4-0.9; shrimp - 0.2-0.5; cod - 0.2-0.3.

Canada recommends 1.2-1.6g/day of omega-3 fats, higher than the UK's 0.2g/day. The World Health Organization recommends a ratio of omega-6 fats to omega-3 fats as 5-10:1. In Sweden a ratio of 5:1 is recommended, while in Japan a ratio of 2:1 is recommended.

Remember! In no case should you eat already oxidized rancid fats!

The best sources of vitamin E are: unrefined vegetable oils, seed and nut oils, and grains. The best sources of vitamin E are unrefined vegetable oils: safflower, sunflower, cottonseed, soybean, corn, peanut, sea buckthorn, wheat germ and oil, legumes and grain sprouts, soybeans, nuts, seeds, nut butter, brown rice, oatmeal , dark green leafy vegetables, green peas, spinach, asparagus.

Animal sources of vitamin E - butter, egg yolk, milk fat, liver - contain less vitamin E.

Fats are of two types: or unsaturated. Depending on the type, fats have a different effect on a person's well-being. Let's look at how these two types differ from each other, and also, by using what foods, the body acquires them. By distinguishing the effect of these fats on the body, you will be able to organize proper nutrition for yourself and your family.

For a person to be healthy, he needs to regularly eat fat, because, decomposing, it is divided into very useful fatty acids. They are the main supplier of vitamins and energy.

It is undesirable to eat foods containing too much saturated fat. A glut of them in the human body invariably leads to a high percentage of cholesterol in the blood. This factor several times increases the possibility that over time a person will have problems with the heart and vascular system.
Foods that have been fried on palm or are harmful because they contain a lot of saturated fatty acids that are not excreted from the body.

Milk, meat and all foods based on them (lard, cheese, cream, meat red tenderloin, milk, internal fat and poultry skin) also contain saturated acids.

Types and meaning

For normal human life in the body, the mandatory presence of fats is necessary, which are divided into 2 types:

MUFA- monounsaturated, hardening at a temperature of +5 °C.
PUFA- polyunsaturated, always in the form of a liquid substance.

Both acids have a positive effect on the human body, in particular on the cardiovascular system, they lower the total cholesterol content.

Monounsaturated fats are officially called omega-9 fatty acids. They are recognized by the American Heart Association as healthful for the heart muscle and general well-being of a person. This statement is true as long as people do not start to exceed the rate of consumption of these fats.
Translated from “medical” into understandable language, a person should eat food of different calorie content throughout the day, but 25-35% of the products should contain healthy fat.

Important! How can a person without a degree “by eye” determine which foods contain which fats? To do this, it is enough to see that the vegetable oil does not harden while in the room. This means that it contains monounsaturated fatty acids.

For example, if a woman's daily diet should be 2100 calories, then fat will have from 500 to 700 calories. It will be very good if this fat is unsaturated. If you translate 500-700 calories into grams, you get about 55 g to 78 g per day.

It must be remembered that, eating only 1 g of fat (of any type), we consume 9 calories.

"Omega-9 fatty acids" contain a lot of vitamin E. It is this vitamin that provides powerful support to the cardiovascular system.
These acids can be found in oils from plants such as:

sunflower and corn;
ripe olives and hazelnuts;
rapeseed and safflower.

And also these fats are present in tropical and.

Polyunsaturated fatty acids are fats useful for the body, the main characteristic of which is the ability to remain in a state of fluidity, despite the surrounding temperature (both warm and cold). The most important of them are acids and.
It is their presence in the body that makes it possible for normal human development, muscle and body growth. Fatty acids also have important effects on the functioning of the human brain.

Polyunsaturated acids enter the body along with the food they eat, otherwise the body simply has nowhere to take them from.

Here is a list of foods containing unsaturated fats:

various seafood (fatty fish, scallops, shrimp);
walnuts;
tofu cheese.

Fatty polyunsaturated acids are also found in sufficient quantities in the oils contained in grain germs (soy, poppy, watermelon and sunflower).

Human impact and benefits

Monounsaturated and polyunsaturated liquid acids have a positive effect on the overall health of a person, the beauty of his hair, nails and skin. They provide significant support to the body of athletes who experience high physical exertion.

Products rich in fats are one of the important ingredients for creams and various ointments for the skin. Ointments and creams, which contain unsaturated fatty acids, have both cosmetic and healing qualities.
With their help, they improve the condition of the skin of the body, face, nail plates, hair. Unsaturated fatty acids reduce inflammatory processes in the body.

With their help, human skin performs its protective functions better, because it is their lack that serves as an impetus for coarsening of the surface layer of the skin, impermeability of sebaceous pores. As a result of all this, the infection gets deep into the dermis, and inflammations form in these places (pimples, boils).

Unsaturated fatty acids necessary for the creation of cosmetics:

stearic and palmitoleic;
eicosene, linolenic;
linoleic and erucic;
and acetic acid;
caproic and arachidonic.

Unsaturated acids have a more mobile chemical composition than saturated acids. The more double bonds they have, the faster they oxidize, and this ensures the liquid state of the substance. Rapid oxidation allows unsaturated fatty acids to act on the lipid layer and help cosmetic products containing water-soluble substances to penetrate under the dermis layer.

How to determine that the human body has a lack of unsaturated acids:

hair becomes thin and brittle;
the skin both narrows and coarsens;
hair begins to fall out partially or completely;
skin diseases or eczema may begin;
nails lose their shine;
near the nail plates appear "badass" on the skin.

In the diet of people involved in sports, they must be present, they must be at least 1/10 of the total amount of food.
If you deviate from this ratio and reduce the amount of fat, this will have a bad effect on athletic performance:

decreased anabolism of muscle tissue;
stops producing testosterone;
weakens the immune system.

Without it, it is impossible to achieve high results in athletics, weightlifting, and bodybuilding. And their assimilation depends only on the presence of unsaturated fatty acids in the body.

Triglycerides are body protectors, with their help:

too high energy costs are covered;
the integrity of the joints is maintained;
overworked muscle tissue recovers faster;
oxidative and inflammatory processes are suspended;
muscle mass builds up.

If the body has a significant lack of healthy fats, then the following negative processes gradually occur in it:

metabolism stops or slows down;
avitaminosis may begin;
develop cardiac disorders;
failures in the work of the cardiovascular system begin;
complete or partial dysfunction of the liver may begin;
food is not supplied to the brain cells.

In the daily diet of an athlete, foods such as fatty fish, vegetable oils should be present.
For each of the athletes, there is a norm for the presence of unsaturated fatty acids in food (from the total amount of food):

for gymnasts - 10%;
for foil fencers - 15%;
wrestlers -20%.

Did you know? You should know that the daily norm of healthy fats should be half “visible to the eye” and be: in vegetable oil, which was seasoned with vegetable salad or in butter on a morning sandwich. The remaining half of the fatty acids are secretly present in our diet: as part of sausages or sausages, in dairy products or in confectionery.

Fatty acids "Omega-3" are recognized by physicians as the most necessary for humans. An approximate daily allowance of 1–2.5 g is intended to be consumed with food. Most of the LCD "Omega-3" is present in fish oil.
These fats are very important for the healthy condition of the hair, they contain:

, which helps the dissolution of phosphorus and calcium in the body;
, contributing to the elasticity and flexibility of the hair;
iron, which delivers oxygen to the hair roots.

Fatty acids "Omega-3" protect the scalp from inflammation, drying out and itching, promote faster hair growth.

You can make up for the lack of these fats in the body by taking the following pharmacological preparations:

Omega 3 Forte.

After a person stops taking a course of these drugs, his hair loss stops.

Hair masks that saturate them with omega-3 fatty acids

Mask against hair loss - 1 share of fish oil is added to 3 shares of olive oil, everything is evenly mixed. This mass is applied to the hair and evenly distributed over them. After that, the hair is wrapped in a plastic film, a terry towel is applied over the film. This mask is kept on the hair for 3-4 hours, after which it is washed off with not too hot water and shampoo for this type of hair. This treatment mask is used 5-6 times a month.
Mask to prevent split ends - fish oil is placed in a small container and heated in a water bath. Warm fish oil is applied to the ends of the hair, after which the hair is wrapped in polyethylene or cling film. The prophylactic mask is on the hair for 40-50 minutes, after which it is washed off with hot water.

Mask for nourishing hair and saturating it with moisture - 2 tablespoons of fish oil heated in a water bath to a warm state are taken and mixed with fresh chicken yolk (it is advisable to take homemade eggs). The mixture is applied to the hair and scalp. The head is wrapped in a terry towel for half an hour. After this time, the mask is washed off with moderately hot water. It is enough to do a nourishing mask 2 times a month.

Did you know? The first superficial wrinkles can be removed with the help of cosmetic preparations, which are based on Omega acids. These miraculous acids maintain the youthfulness of the upper layer of the dermis, its water balance and save the cleanliness of the skin from acne.

It must be remembered that fatty acids "Omega-3" and "Omega-6" are the building blocks from which the triglycerides necessary for a person are formed. They guard the immune system, improve and stimulate the functioning of brain cells, fight inflammatory processes and prevent the development of oncology.

With their help, the blood density is thinned to the optimum, they facilitate the supply of nutrition to the bones and joints, muscles and muscle ligaments, kidneys, heart, liver and other internal organs.

Unsaturated compounds can be obtained from such natural products:

canola oil;
walnut kernels;

Triglycerides are strong hepatoprotectors and provide ongoing protection to the liver. At the same time, healthy fats help remove cholesterol plaques from the blood, which protects the body from atherosclerosis, thrombosis, lack of oxygen in the heart, and arrhythmia in the work of the ventricles. Fatty acids constantly provide the cells of the body with material for their structure. This allows cells to be updated more often, and a person stays young longer. Healthy fats are powerful antioxidants.

Important! Overcooked during cooking at high temperatures, healthy fats lose their positive qualities and become accumulators of harmful substances. These substances destroy the human body, adversely affecting the liver, kidneys, metabolism in the body and the digestive system. Healthy and wholesome meals should be steamed, boiled, or baked. Fried foods lose their useful qualities, their value becomes a value with a minus sign.

If unsaturated fatty acids are included in a person’s daily menu, then after a while such diseases or painful symptoms will recede:

fast or chronic fatigue;
aches in the joints of the arms, legs, lower back;
peeling, itching and dryness of the skin;
type 2 diabetes mellitus;
depressive state;
distraction and inattention;
delamination of the nail plates;
split ends and brittle hair;
heartache;
malfunctions of the cardiovascular system.

In order to determine how much unsaturated fatty acids the human body needs, several factors must be taken into account:

what kind of work a person does (heavy physical or mental);
at what age is he;
What climate zone does he live in?
how strong or weakened his immune system is.

The norm of unsaturated fatty acids per day:

temperate zone- the daily intake of healthy fats in the body fluctuates around 30% of all food eaten;
Far North zone- the daily rate of triglycerides rises to 40% per day (it is considered from the total calorie content of the food eaten);
professions associated with heavy physical exertion, - per day, such workers should receive 35% of healthy fats;
people over 60 years of age and older- they need to receive a reduced daily dose of triglycerides (below 20% of the total calorie intake);
healthy adults- the daily norm of healthy fats is 20%, translated into grams - from 50 to 80 g of fat per day;
people exhausted by a long illness or recovering- they are supposed to have an increased portion of healthy fats (from 80 to 100 g per day).

Did you know? According to nutritionists, an adult can completely block the daily need for fatty acids if he eats a small pack (100 g) of potato chips or several rings of smoked sausage (within 10 g).

In order to feel good and maintain health for many years, nutritionists recommend not including fried foods and fast food (Mivina, Rollton, etc.) in the menu. They also offer to reduce the number of meat dishes on the menu, replacing them with fish dishes. Instead of store-bought chocolates and sweets, it is much healthier to treat yourself to nuts. Cereal cereals are also useful.
If you make it a rule to start the day with a small spoon (dessert) of vegetable oil on an empty stomach, this will have a very good effect on the work of the gastrointestinal tract. Vegetable oil is best to choose olive or flaxseed.

To help Omega-acids work in the creative work, a person needs to support the body with vitamins D, B6 as necessary, and also take antioxidants.

About excesses and shortcomings

Compounds of fatty acids and esters of glycerol are called triglycerides. From the school bench, people have mastered that the cells of the human body are built from proteins, fats and carbohydrates. Absorbing all these compounds, the human body receives the strength for growth and regeneration. Lethargy or energetic behavior also depends on the intake of healthy fats.

Did you know? Where are unused fats hidden in the body? Excess fat that is not converted into energy for humans tends to accumulate. Each person has such a "fatty NZ". A man of average height with a normal physique has about 10 kg of "fat capital", and a woman of the same physical parameters collects a fat reserve of 12 kg.

Metabolism will be organic and energetic only when the ratio of substances received in the body is as follows: 55% carbohydrates, 15% proteins and 30% fats.

By eating foods containing vegetable or animal fats, we replenish the body's deficiency in triglycerides. Each of these products has its own combination of fatty acids.

What else are healthy fats responsible for?

for the creation of prostaglandins, which have a strong influence on blood pressure, uterine tissue and cells of the nervous system;
for the creation of a fatty insulating layer, which is located under the skin and protects a person from mechanical damage to internal organs, the brain and from hypothermia.
healthy fats deliver "to the destination" (A, D, E, K);

We must not forget that oversaturation of the body with healthy fats (more than 40–45%) can cause an effect that is far from positive. A person begins to get fat, fat is deposited on his sides, anabolism and immunity decrease, and sexual desire decreases. An excess of triglycerides leads to the fact that a person quickly gets tired, cannot concentrate on one activity for a long time.

What foods can you find unsaturated fatty acids in?

in the kernels of nuts - pecans, cashews, and others;
in avocado and sunflower seeds, and;
in concentrated fish oil or fatty fish (tuna, trout, mackerel, sardine);
in oatmeal, and dried fruits;
in vegetable oils and soybeans;
in black currants.

In order to stay healthy and young for as long as possible, it is extremely important for people to consume foods that contain sufficient amounts of saturated and unsaturated fats every day.

Important! The healthiest vegetable oils are cold-pressed oils (without pre-roasting). Such vegetable oil should be stored in a sealed glass container, in a place where direct sunlight will not fall on the contents of the jar. Also, this place should be cold and dark.

They bring great benefits to the body: they support the protective functions of the skin, thin the blood and prevent the body from accumulating excess weight. But, like any useful substances, you need to consume unsaturated fatty acids in moderation, since they have a very high calorie content. Eat healthy food and stay healthy!