Unsaturated fatty acids in foods. All about unsaturated fatty acids

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

Human nutritional balance

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

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

Types of fatty acids

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

Health effects of unsaturated fatty acids

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

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

Properties of omega acids

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

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

Foods high in unsaturated fatty acids

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

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

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

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

Unsaturated fatty acids in foods

Monounsaturated acids are generous:

fish fat;
olives;
avocado;
vegetable oils.

Polyunsaturated fats:

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

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

Transisomers in the food you eat

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

What foods contain the most trans isomers?

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

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

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

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

IT'S IMPORTANT TO KNOW! Fortuneteller Baba Nina:"There will always be plenty of money if you put it under your pillow..." Read more >>

Main differences

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

If we do not consider scientific terminology, there is a difference in external signs. Just look at acids in their natural form: saturated fats have a solid form at room temperature, while monounsaturated fats have a liquid form.

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

Studies have shown that a lack of fat can be detrimental to health, adversely affecting brain function, changing brain tissue. Such phenomena are rare, but they occur in some cases. If you completely abandon the consumption of saturated acids, then the cells of the body will begin to synthesize them from other products - this is an extra load on the internal organs.

Saturated fats in foods

A large consumption of foods high in saturated fats leads to the development of various cardiovascular diseases (atherosclerosis, hypertension). Therefore, doctors advise taking control of the daily intake of fats, it is better to get most of them from PUFAs.

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

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

Limit your intake of these foods as much as possible. People who are prone to obesity and lead a sedentary lifestyle should limit their intake of these fats to 10-15 grams per day for weight loss.

unsaturated fats

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

In a complete diet, a special role is given to vegetable oils. A rich chemical composition is required by every organism for normal life. The most useful include olive, sesame, almond, linseed, walnut oil and avocado.

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

Fatty fish contain both monounsaturated fatty acids (MUFAs) and PUFAs. The healthiest fish are:

salmon;
mackerel;
herring;
tuna;
halibut.

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

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

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

Vegetables, fruits, sunflower seeds saturate the body with a large number of useful trace elements. Especially a lot of Omega-3, calcium, iron and zinc are found in avocados, pumpkins, olives, cauliflower, sesame seeds. These substances improve blood circulation, support immunity, and prevent the development of plaques on the walls of blood vessels.

Benefits of Omega-3 and Omega-6

Separately, it is worth knowing why these substances are needed in the body. Scientific studies have shown that omega-3s help arthritis patients reduce their corticosteroid intake. Scientists have put forward an interesting version that these acids reduce the risk of dementia in older people. This acid is useful for pregnant women and during breastfeeding. Due to this, the growth of the child, its development is normalized. The product is valued among bodybuilders.

The systematic intake of Omega-6 has a positive effect on the work of the heart.

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

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

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

General information

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

The main representative of monounsaturated lipids is oleic acid. Its maximum amount is found in olive oil. This concentrate is suitable for frying food, as it does not emit carcinogens when heated.

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

Remember, not all monounsaturated lipids are good for the human body. So, erucic acid, due to the peculiarities of metabolism, adversely affects the heart muscle.

Beneficial features

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

Other positive properties of MUFA:

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

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

Daily rate

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

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

Demand for MUFAs is increasing:

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

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

Signs of MUFA deficiency in the body:

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

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

food sources

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

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

Beware of erucic acid!

This type of omega-9 is not broken down inside the body, because the mammalian enzymatic system is not adapted to the utilization of these fats. Lipids of the "eruc" class are found in plants of the "Cabbage" species. Their greatest amount is concentrated in mustard, rapeseed, colza. Interestingly, during the pressing of raw materials, fats "pass" into organic infusions.

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

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

Given the harmful properties of erucic acid, the legislation of the EU countries limits the concentration of the substance in unrefined oils to 5%. Therefore, when buying herbal infusions, double-check the content of dangerous acids in them.

Monounsaturated fats in cosmetics

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

Functions of oleic acid:

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

Given that oil molecules deliver essential substances to the deep layers of the skin, olive oil is used as a component of salon spa treatments, massages, body wraps, baths, anti-aging programs. In addition, the concentrate is used when traveling by sea or traveling to hot countries to protect and mitigate the effects of the aggressive effects of the sun and water on the dermis.

The main rules of care:

For cosmetic purposes, choose cold-pressed oil (unrefined).
"Oleic concentrate" is applied only to wet skin.
The maximum period of use of an uncorked bottle of oil is 14 - 20 days. If, after three weeks, it is not replaced with another composition, a protective film forms on the face, which prevents the skin from “breathing” freely. As a result, the pores become clogged with "cellular debris", which leads to the appearance of comedones, blackheads, blackheads.
To lighten the complexion, a drop of lemon juice is added to the unrefined oil.
Owners of oily skin can use olive concentrate only as part of cosmetics that contain an extract of citrus fruits or esters.
After applying oily formulations based on olive oil, you can not use a moisturizer.
To detect allergic reactions, the agent is applied for 15 minutes to the elbow bend. In the absence of discomfort (rash, itching) at the site of application, it can be used on an ongoing basis.
After cleansing the skin with olive oil, wash your face with warm water and lemon juice.

If you follow these tips, you will be able to get the most out of the external use of unsaturated fats.

Conclusion

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

The main function of MUFA is the activation of lipid metabolism and the acceleration of low-density lipoprotein catabolism. The lack of these compounds in the body leads to a deterioration in brain activity, disruption of the cardiovascular system, an increase in "bad" cholesterol, and the appearance of dry skin.

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

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

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

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

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

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

Unsaturated fatty acids fall into two categories: monounsaturated and polyunsaturated. All foods that contain fat contain a different mix of saturated, monounsaturated, and polyunsaturated fats. Monounsaturated and polyunsaturated fats are considered to be healthier than saturated fats or trans fats.

Monounsaturated fatty acids(MUFA)

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

Polyunsaturated fatty acids (PUFAs)

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

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

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

In addition, omega-3s have been linked to lower triglyceride levels in the body and total cholesterol levels. Frequent consumption of foods containing omega-3 is recommended. Make fish a regular part of your diet and eat oily fish twice a week for your healthy omega-3s.

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

These fats should make up a significant portion of your recommended daily allowance—about 20-35 percent of your total calorie intake. MUFAs and PUFAs provide the same number of calories as any other fat - 120 calories per tablespoon, or 9 calories per gram. In addition, they do not contain cholesterol and are often the largest source of vitamin E in the diet.

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

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

Foods high in monounsaturated fats:

The approximate amount is indicated in 100 g of the product

73.3 g

63.6 g

53.6 g

40.6 g

30,7

24.7 g

24.4 g

23.7 g

22.2 g

21.2 g

18.9 g

18.6 g

15.6 g

9.8 g

General characteristics of monounsaturated fats

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

Beware of rapeseed oil!

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

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

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

Daily requirement for monounsaturated fats

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

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

The need for monounsaturated fats is increasing:

when living in a cold region;
for those who are actively involved in sports, perform hard work in production;
for young children in the period of active development;
in violation of the cardiovascular system;
when staying in ecologically unfavorable areas (prevention of cancer);
for patients with type 2 diabetes.

The need for monounsaturated fats is reduced:

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

Digestibility of monounsaturated fats

When consuming monounsaturated fats, you need to correctly determine their amount in food. If monounsaturated fats are rationed, then the process of their assimilation by the body will be easy and harmless.

Useful properties of monounsaturated fats, their effect on the body

Monounsaturated fats are part of the structure of cell membranes. Actively participate in metabolic processes, which leads to the coordinated work of the whole organism. Break down ingested saturated fats and prevent excess cholesterol.

A balanced intake of fats of the MUFA group helps prevent the occurrence of atherosclerosis, sudden cardiac arrest, reduces the risk of cancer, and strengthens the immune system.

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

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

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

Interaction with other elements

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