unsaturated fatty acids. These unhealthy fats

The human body is made up of living tissues that life process not only perform their functions, but also recover from damage, maintaining their performance 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 proper nutrition- 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 - in vegetable oil, fish products and some soft margarines. Mono unsaturated acids 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 essential for normal operation 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 symptoms 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 in cosmetic purposes in the form of a dietary 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 analogues include linseed and rapeseed oil, pumpkin seeds, different kind 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.

1. Buy omega-3 fortified foods. Now they are often added to bread, milk and cereal bars.
2. Use linseed oil, replacing sunflower and butter. Add ground flax-seed in baking flour, salads, soups, cereals, yoghurts and mousses.
3. Include nuts in your diet, in particular, walnuts, Brazilian, pine and others.
4. Add unrefined olive oil in 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 fish fat should not be taken, because it contains a lot of vitamin A, which is dangerous for intrauterine development fetus.

Unsaturated fatty acids in foods

Monounsaturated acids are generous:

• fish fat;
• olives;
• avocado;
• vegetable oils.

Poly not saturated fat:

• 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 completely. Monounsaturated and polyunsaturated fats should be the main ones in the daily portion of fat, and are needed by the body from time to time, as they promote the absorption of proteins, fiber, and improve the functioning of sex hormones. If fats are completely removed from 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 matter have a specific geometry. When margarine solidifies, cis-isomers turn into trans-isomers, which affect the metabolism of linolenic acid and provoke an increase in the level bad cholesterol causing diseases of the heart and blood vessels. 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 products confectionery production 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.

Unsaturated fatty acids are present in all fats eaten, but their largest amount is found in vegetable oils, which remain liquid at room temperature, are perfectly absorbed by the body, bringing a lot of useful things to it, incl. fat soluble acids. These fats contain a high ability to oxidize due to the presence of double unsaturated bonds. The most used are linoleic, oleic, arachidonic and linolenic acids. Nutritionists insist that these acids should be present in the daily diet.

On one's own human body does not produce unsaturated fats, so they must be introduced with food daily. Only arachidonic acid, in the presence of enough B vitamins, the body is able to synthesize itself. All these unsaturated acids are needed in order to carry out vital biochemical processes in cell membranes oh and for intramuscular metabolism. The sources of all the above acids are natural vegetable oils. If the body does not have enough unsaturated fats, then this leads to skin inflammation, dehydration and stunted growth in adolescents.

Unsaturated fatty acids enter the system of membrane cells, connective tissue and myelin sheath, which allows them to participate in fat metabolism body and easily convert cholesterol into simple compounds that are easily removed from it. In order to provide the necessary for a person's need for unsaturated fats, you need to eat at least 60 grams of any vegetable oil daily. Corn, sunflower, linseed, cottonseed and soybean oils, which contain up to 80% unsaturated fatty acids, have the greatest biological activity.

Benefits of unsaturated fats

Unsaturated fats are divided into two types:

• monounsaturated
• Polyunsaturated

Both types of fatty acids are good for heart vascular system. They lower high blood cholesterol levels. The only difference between them is that monounsaturated fats are liquid at room temperature, and at low temperature they begin to harden. Polyunsaturated - liquid at any temperature.

Monounsaturated fatty acids are mainly found in natural products such as nuts, olive oil, avocado, canola oil, grapeseed oil. The most common is olive oil. Doctors advise to include it in the diet, as it brings great health benefits not only to the heart, but to the whole organism as a whole. This oil is generally considered ideal, since it does not lose its properties at any temperature, does not saturate over time and does not granulate.

Polyunsaturated fats such as omega-3 (alpha- linoleic acid) and omega-6 (linoleic acid) is the one construction material from which all healthy fats in the body. Polyunsaturated fats are found in some types of cold-water marine fish, such as mackerel, herring or salmon. They are most useful when various inflammations to maintain immunity, prevent the occurrence cancer cells and increase brain function. also in large quantities omega-3 polyunsaturated fatty acids (PUFAs) are found in flaxseed oil, walnuts, and small amounts in canola oil and soybeans. All of these products are needed by the body, as they contain decosahexaenoic (DHA), eicosapentaenoic (EPA) and alpha-linoleic acid, which is not produced in the human body at all on its own.

World scientific research has shown that omega-3 PUFAs can even stop the development of cancer, which is caused by the action of certain receptors in cells that stop the increased ability of cells to divide, especially in brain cells. Also, omega-3 PUFAs have the ability to restore destroyed or damaged DNA and helps to reduce blood clotting, which improves blood flow, thereby removing various inflammations.

Daily consumption of unsaturated fats removes and prevents:

• Itching and dry skin
• Fatigue and chronic fatigue
• depression
• Diseases of the cardiovascular system
• Brittle hair and nails
• Type II diabetes
• Pain in the joints
• Poor concentration

The harm of unsaturated fatty acids

Excessive consumption of unsaturated fats can not only lead to premature aging but also the spread of arthritis, multiple sclerosis and other chronic diseases. AT recent times the production of fish sticks, crispy potatoes, fried pies and donuts has become widespread. It seems that they are produced on healthy vegetable oils, but the oil is subjected to heat treatment. In this case, the process of polymerization of fats and their oxidation occurs, as a result of which unsaturated fats break down into dimers, monomers and higher polymers, which reduces nutritional value vegetable oil and completely destroys the presence of vitamins and phosphatides in it. The least harm that food cooked in such oil can cause is the development of gastritis and irritation of the gastrointestinal tract.

Need for unsaturated fats

The rate of fat in the human body depends on age, climate, labor activity and states immune system. In northern climatic zones, the need for unsaturated fats can reach up to 40% of calories per day from food consumed, respectively, in southern and middle climatic zones - up to 30% of daily calories. Daily ration for the elderly is approximately 20% of total food, but for people involved in heavy physical labor, – up to 35%.

To avoid serious problems with health, it is necessary:

• Instead of chocolate and sweets for dessert, eat nuts and grains
• Instead of meat, eat fatty sea fish three times a week
• Remove from diet completely fried food and fast food
• Eat raw vegetable oils: olive, linseed or canola oil.

Content:

List of foods rich in saturated and unsaturated fats. What products are most useful?

Fats are an integral part of the diet of each of us, providing beneficial effect on human health. Their moderate consumption helps the body to start all internal processes. Of course, not all fats are equally useful and their excess amount can lead to extra centimeters at the waist.

Fats are divided into two categories: saturated (animal) and unsaturated (plant). Their difference lies in the structure and effect on the human body. It is worth limiting the consumption of saturated fatty acids, as they affect the increase in blood cholesterol, which is fraught with the development cardiovascular diseases.

What is the difference between saturated fats and unsaturated fats

The main difference lies in chemical structure. Saturated (limiting) fatty acids consist of a single bond between carbon molecules. As for unsaturated fats, they are characterized by a double or more double carbon bond, due to which they do not undergo a combination. Their activity allows them to pass through cell membranes without forming solid compounds.

If you do not delve into scientific terminology, you can note the difference in outward signs by looking at them in natural form- at normal temperature unsaturated fats have liquid form, while the latter remain solid.

Saturated fats benefit the human reproductive system and are also important in building cell membranes. In addition, with their help, there is a better assimilation of certain vitamins and trace elements. Especially useful in cold weather, because they are an excellent source of energy. Daily dose consumption varies between 15-20 grams.

According to numerous studies, it has been found that a lack of fat can adversely affect the functioning of the brain by changing the brain tissue. Of course, this happens in very rare cases, but it still happens. If a person completely refuses to consume saturated fatty acids, then the cells of the body will begin to synthesize them from other foods, which will be an extra burden on the internal organs.

List of foods rich in saturated fats

A large consumption of foods rich in saturated fats inevitably leads to the development of cardiovascular diseases (hypertension, atherosclerosis, etc.). Physicians strongly recommend monitoring daily consumption fat, most which are best obtained from polyunsaturated fatty acids.

The main sources of saturated fatty acids are following products supply:

• dairy products with high mass fraction fat - milk, cheese, butter, cream, cottage cheese, sour cream, etc. It is worth taking into account that saturated fats of milk origin can cause an allergic reaction;
• meat products - pork, beef, poultry meat (chicken, duck, turkey), sausages, bacon, sausages;
• confectionery - chocolate, ice cream, sweets, desserts;
• bakery products;
• fast food;
• sauces.

Is not full list products that should be limited in use. People who are prone to obesity, leading a sedentary lifestyle and with high level cholesterol should limit fat intake to 10-15 grams per day.

Foods containing unsaturated fats

It is important for each person to understand which products contain more healthy fats, and in some it is less. Consider a list of foods that contain a large amount of healthy unsaturated fatty acids:

1. Vegetable oils - play very important role in good nutrition. A rich chemical composition is necessary for the body for a full life. The most useful are olive, almond, sesame, linseed, avocado and walnut oils. The leader, of course, is olive oil. When eaten, it has a positive effect on the functioning of the brain, prevents the development of cardiovascular diseases. Enriching the body with omega-3 and omega-6, acts as a preventive measure inflammatory diseases. It is worth noting that beneficial features of this raw material will depend on the method of extraction and the degree of purification.
2. Fish fatty varieties- This product may contain both monounsaturated and polyunsaturated fatty acids. Greatest Benefit represents the following fish: mackerel, salmon, herring, halibut, tuna. oily fish It has a beneficial effect on the work of the heart, helps to cope with depression, and is useful in diabetes.
3. Nuts - the benefits are due chemical composition(, vitamin A, B, E, magnesium, calcium, etc.). Almonds, hazelnuts, pistachios, cashews, and walnuts are excellent sources of healthy fats. In addition, they have an antioxidant effect, improve the condition of hair, skin, nails. According to clinical research found that almonds, forest and Walnut can lower blood cholesterol, as well as enrich the body with beneficial lipids.
4. Fruits, vegetables, seeds - pumpkin, avocado, sunflower seeds, olives, sesame seeds, cauliflower saturate the body with a huge amount beneficial trace elements. Due to the high content of omega-3, vitamin A, E, calcium, zinc, iron, they support the immune system, improve blood circulation, and prevent the development of plaques on the walls of blood vessels.

According to the results scientific research Omega-3 acids have been found to help patients reduce their corticosteroid intake in the treatment of rheumatoid arthritis. Scientists have put forward another version - omega -3 reduces the risk of developing senile dementia. Very helpful given acid pregnant and lactating women. Normalizes the growth and development of the child. Much appreciated this product in bodybuilding.

The systematic intake of omega-6 will have a beneficial effect on the work of the heart. In addition to knowing which foods contain saturated and unsaturated fats, it is important to include them in your diet in the right way. When buying products, give preference to goods enriched with omega-3, since this acid has been added to milk, bread and cereal bars. Sunflower oil should be replaced with olive or flaxseed. It is useful to add ground flaxseeds to pastries, salads, homemade yogurts, etc. Include nuts in your daily diet more often.

It is important to eat only fresh fat, because overheated or insufficiently fresh fats begin to actively accumulate harmful substances that disrupt metabolism. Try to eat more foods rich in unsaturated fatty acids. Also beneficial acids can be purchased at the pharmacy as dietary supplements.

Take care of your health from childhood, because in more adulthood strengthening the body will be much more difficult.

But he also has others. important features: 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 skin covering from drying out. Fat helps the body use proteins and carbohydrates efficiently. Sufficient fat content is essential 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 vegetable origin, their fatty acids are saturated. Saturated acids- oil, acetic, margarine, 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) . In terms of utility, they are in first place, as they have broad action on the various systems body: positively affect 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 fat products, we can be surprised to notice that vegetable oils are ahead of and butter, and lard, 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 is small, but in it great amount oleic acid. Oleic acid is present in plant and animal cell membranes and contributes to maintaining the elasticity of arteries and skin. At high temperatures it is stable (so olive oil works well 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.

Linseed oil(source of omega-3 acids). An ideal source of rare in the normal diet and the most valuable omega-3 fats. used as food 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 does not contain high content trans fats (soft margarine), which are formed in the process of partial hydrogenation (hardening) 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 ischemic disease hearts. In 1994, trans fats were found to be responsible for about 30,000 deaths from heart disease in the United States each year.

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

High blood cholesterol levels are a real scourge of our time. High cholesterol increases the risk of cardiovascular disease, which is one of the leading causes of death. Sources bad cholesterol Saturated fats found in many animal products. That is why doctors recommend including more foods that are sources of healthy unsaturated fats.

What is the difference between unsaturated fats and saturated fats?

To understand the difference between saturated and unsaturated fats, it helps to study them. chemical properties. Saturated fats are characterized by a single carbon bond, which is why they easily assemble into spherical compounds, form cholesterol plaques and stored in fat depots. Unsaturated fats have a double carbon bond, thanks to which they remain active, penetrate cell membranes and do not form solid compounds in the blood.

However, this does not mean that saturated fats, which are found in meat, eggs, chocolate, butter, palm and coconut oils should be completely eliminated from the diet. Saturated fats are necessary for better absorption of certain vitamins and minerals, correct operation reproductive system human, the production of hormones and the construction of cell membranes. In addition, saturated fats are unique source energy and are especially needed in the cold season. Daily rate saturated fat - 15-20 g.

As for obesity, it can be obtained with the immoderate consumption of any fat, especially in combination with easily digestible carbohydrates.

What foods contain unsaturated fats?

Unsaturated fats contain monounsaturated and polyunsaturated fatty acids. Both of these types are helpful in lowering bad cholesterol levels caused by excess saturated fat in the diet. Foods containing unsaturated fats usually contain both types of fatty acids.

Olive oil is considered a particularly valuable source of unsaturated fats. Thanks to a large number monounsaturated fatty acids, olive oil helps cleanse blood vessels and reduce pressure, serves as a preventive measure for cancer and type II diabetes, improves brain function, skin and hair condition. However, it is worth remembering that olive oil, like any other vegetable oil, is still pure fat, the calorie content of which is very high. Therefore, you need to use it in small portions - no more than a tablespoon, in which, by the way, there will be about 120 kilocalories!

A lot of unsaturated fats, especially omega-3 (polyunsaturated fatty acids), contains sea fish (in river fish they are also present, but in smaller quantities). Thanks to unsaturated fats, sea fish is very useful for nervous system, joints and blood vessels, and a high content and minerals make this product very valuable for a person.

Rich sources of unsaturated fats are vegetable oils (linseed, corn, soybean, sunflower), seafood (shrimp, mussels, oysters, squid), nuts (walnuts, almonds, hazelnuts, cashews), seeds (sesame, soy, flax, sunflower), avocado, olives.

The dangers of unsaturated fats

The most harmful fats that everyone should exclude from the diet are trans fats. And, oddly enough, trans fats are made from healthy unsaturated fats. Thanks to the hydrogenation process, vegetable oils become solid, i.e. lose their permeability and acquire the ability to easily form blood clots in blood vessels. Trans fats disrupt cell metabolism, promote the accumulation of toxins, increase the risk of diabetes, weaken the immune system, and cause a host of other health problems. Mayonnaise, margarine, ketchup, and some confectionery contain trans fats.