home Auditorium 7 Unsaturated fatty acids in foods. Polyunsaturated fats for better health and weight loss

Unsaturated fatty acids in foods. Polyunsaturated fats for better health and weight loss

Unsaturated fatty acid (FA) are monobasic fatty acids, the structure of which contains one (monounsaturated) or two or more (polyunsaturated fatty acids, abbreviated) double bonds between adjacent carbon atoms. Synonym – unsaturated fatty acids. Triglycerides consisting of such fatty acids are called unsaturated fats.

Biological role of unsaturated fats much more diverse than saturated.

Most of these molecules are used by the body as a source of energy, but this is far from their most important function.

Greatest biological significance Of the unsaturated fatty acids, they have polyunsaturated fatty acids, namely the so-called (vitamin F). These are primarily linoleic acid (omega-6 polyunsaturated fatty acids) and linolenic acid (omega-3 PUFA); They also secrete omega-9 acids, which include, for example, oleic - a monounsaturated fatty acid. Omega-three and omega-six unsaturated fatty acids are an essential (i.e. vital) component food products, which our body cannot synthesize itself.

The main biological significance of omega-3 and omega-6 fatty acids (vitamin F) is their participation in the synthesis of eicosanoids, which are precursors of prostaglandins and leukotrienes, which in turn prevent the development of atherosclerosis, have cardioprotective and antiarrhythmic effects, regulate inflammatory processes in the body, reduce cholesterol levels, etc. These substances protect the human body from cardiovascular diseases, the main factor in the mortality of modern humans.

Monounsaturated fatty acids also have beneficial properties.

So, they are prescribed for the treatment of certain diseases. nervous system, adrenal dysfunction; oleic acid (monounsaturated) is responsible for the hypotensive effect: it reduces arterial pressure. Monounsaturated fatty acids also maintain the necessary mobility of cell membranes, which facilitates the passage of polyunsaturated fatty acids into the cell.

Unsaturated fatty acids are found in all fats. In vegetable fats, their content is, as a rule, greater than in animal fats (although in both vegetable and animal fats there are exceptions to this rule: solid palm oil and liquid fish fat, For example). The main sources of unsaturated fatty acids and especially essential fatty acids for humans are olive, sunflower, sesame, rapeseed oil, fish and marine mammal fats.

Sources of omega-3 and omega-6 fatty acids are, first of all, fish and seafood: salmon, mackerel, herring, sardines, trout, tuna, shellfish, etc., as well as a number of vegetable oils: flaxseed, hemp, soybean, rapeseed oils , oil from pumpkin seeds, walnut, etc.

Consumption standards for unsaturated fatty acids have not been established, but it is believed that they are energy value in the diet should normally be about 10%. It should be noted that monounsaturated fatty acids can be synthesized in the body from saturated fatty acids and carbohydrates. Therefore, they are not classified as essential or essential fatty acids.

One of the most important properties unsaturated fats is their ability to undergo peroxidation - in this case, oxidation occurs through the double bond of unsaturated fatty acids. This is necessary to regulate the renewal of cell membranes and their permeability, as well as the synthesis of prostaglandins - regulators immune defense, leukotrienes, etc. biologically active substances.

Another aspect of the ability of these compounds to oxidize is that both the oils themselves and the products prepared with their use become rancid during long-term storage, which tastes good. Therefore, in order to increase shelf life in the confectionery industry, unfortunately, such oils are often replaced with oils with a low content of unsaturated fatty acids. A particularly dangerous trend is the use of hydrogenated fats (), which contain harmful trans isomers of fatty acids (trans fats), which are much cheaper than natural ones, but also greatly increase the risk of cardiovascular disease.

Compared to saturated fatty acids, the pattern with respect to the melting point of unsaturated (unsaturated) fatty acids is the opposite - the more fat contains unsaturated fatty acids, the lower its melting point. Thus, if you have oil in front of you that remains liquid even in the refrigerator at a temperature of 2-8°C, you can be sure that unsaturated fats predominate in it.

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

Fatty acids are the main components of fat molecules and contain carbon, hydrogen and oxygen. There are about 16 different fatty acids. Each has subtle differences in structure and each performs multiple 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 are bonded to each carbon atom in 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 are divided into two categories: monounsaturated and polyunsaturated. All fat-containing foods contain varying combinations of saturated, monounsaturated, and polyunsaturated fats. It is believed that monounsaturated and polyline saturated fats Healthier than saturated fats or trans fats.

Monounsaturated fatty acids(MUFA)

Monounsaturated fatty acids (MUFAs) are fatty acids that are missing 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 such vegetable oils, like canola, peanut and olive oils, and in 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, as well as in 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, flaxseed oil, walnuts, soybean oil and canola oil.

The body uses alpha-linoleic acid obtained from non-meat sources and converts it into omega-3s. Omega-3 improves immunity, fights rheumatoid arthritis, improve vision, mental activity and heart health.

Additionally, omega-3s are associated with lower triglyceride levels in the body and general level cholesterol. Frequent consumption of foods containing omega-3 is recommended. Make fish a regular part of your diet and eat fatty fish twice a week to get healthy omega-3 acids.

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

These fats should make up a significant portion of the recommended intake. daily consumption- approximately 20-35 percent of your total calorie intake. MUFAs and PUFAs provide the same amount of calories as any other fat—120 calories per tablespoon, or 9 calories per gram. Additionally, they contain no cholesterol and are often the largest source of vitamin E in the diet.

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

Unsaturated fatty acids (UFA) are compounds that are involved in various processes of human life. However, our body cannot synthesize most of them, so it must receive the required amount from food. What role do these substances play and how much do we need for normal functioning?

Types of NLC

The group of unsaturated (unsaturated) fatty acids includes monounsaturated (MUFA) and polyunsaturated (PUFA). The first have another name - Omega-9. The most common and important of the monounsaturated fats is oleic acid. It is found in the following products:

in olives and olive oil;
in nuts, for example, in peanuts and peanut oil;
in avocados;
in corn seed oil;
in sunflower seed oil and rapeseed oil.

Olive and rapeseed oil contain the most oleic acid.

PUFAs are of greatest value to us. They are also called essential because they are not produced by the human body. Their third name is vitamin F, although, in fact, these are not vitamins at all.

Among polyunsaturated fatty acids, there are two subgroups of fatty acids. Of these, Omega-3s are more beneficial. Omega-6 acids are also important, we just don’t usually lack them.

The most famous Omega-3s:

docosahexaenoic acid,
alpha-linolenic,
eicosapentaenoic.

Most available products containing Omega-3 are recognized linseed oil, walnuts and wheat germ and rapeseed oil. From the Omega-6 group it is widely known linoleic acid. All these PUFAs are found in sunflower and cottonseed oil, corn and soybean seed oil, nuts, and sunflower seeds.

Useful properties of EFAs

Unsaturated fatty acids make up the intercellular membranes. With their deficiency, metabolism is disrupted, especially fat, and cellular respiration becomes difficult.

Sufficient consumption of EFAs prevents the deposition of cholesterol and reduces the risk of heart and vascular diseases. In addition, these substances reduce the number of platelets and prevent the blood from thickening. Unsaturated fatty acids dilate blood vessels, prevent thrombosis and heart attacks. Thanks to the action of vitamin F, blood supply to all organs and tissues improves, cells and the entire body are renewed. Increasing the Omega-3 content in the heart muscle promotes more efficient work this organ.

Unsaturated fatty acids are involved in the formation of prostaglandins - substances responsible for the functioning of our immunity. With their insufficient production, a person becomes more susceptible infectious diseases, allergy symptoms intensify.

Unsaturated fatty acids have a beneficial effect on the skin. They are restoring it protective properties, stimulate intercellular exchange. By increasing the amount of EFAs in your diet, you will quickly notice that your skin has become denser and more hydrated, and unevenness and inflammation have disappeared. Acids successfully deal with the blockage of the sebaceous glands: the pores open and cleanse. With sufficient consumption of EFAs, wounds on the surface of the body heal faster. The effect of vitamin F on the skin is so beneficial that acids are added to various cosmetics. PUFAs work especially well with aging skin, successfully combating fine wrinkles.

If your diet contains enough Omega-3 acids and vitamin D, the formation of bone tissue. Phosphorus and calcium are absorbed better. Omega-3s are involved in the formation of bioregulators - substances responsible for the normal course of various processes in our body.

Unsaturated fatty acids are an important source of energy. They represent healthy fats that we get from food. Saturated substances that come into the body from animal products contain large amounts bad cholesterol. In people whose diet is based on large quantities meat and dairy foods, the risk of developing cardiovascular diseases is many times higher.

Unsaturated fatty acids, in particular Omega-3, improve the conduction of nerve impulses and contribute to more efficient functioning of brain cells. With the participation of this component, substances are produced that are involved in the production of serotonin, which is known as the hormone of happiness. Thus, PUFAs contribute good mood and protect a person from depression.

How much should you use?

When consuming these beneficial compounds, it is important not only to follow them permissible quantity, but also remember about proportion. In the human diet, for one share of Omega-3, you need to consume from two to four shares of Omega-6. But this proportion is observed very rarely. On the menu ordinary person on average, for one gram of Omega-3 acids there are about 30 grams of Omega-6. The consequence of abuse of the latter is increased blood clotting and thrombus formation. The risk of heart attacks, heart and vascular diseases increases. The functioning of the immune system is impaired, and they occur more often autoimmune diseases, as well as allergic reactions.

It is convenient to build the ratio of EFAs based on the required amount of Omega-3 in the diet. A person needs from 1 to 3 grams of this PUFA per day. Therefore, the required amount of Omega-6 is between 2 and 12 grams, depending on individual needs.

The best sources of EFAs are foods plant origin. They do not contain harmful fats, are rich in vitamins, minerals, dietary fiber. There are especially many PUFAs in oils.

When purchasing products for your table, pay attention Special attention on their freshness and production method, as well as on the conditions under which they were stored. Unsaturated fatty acids are easily subject to oxidation, losing all their beneficial features. Destructive processes occur upon contact with air, exposure to heat and light. If you want to get the benefits of oil, don't fry with it! As a result, the product forms free radicals, which provide harmful effects on our body and can cause various diseases.

When purchasing and including vegetable oil in your diet, you need to pay attention to the following points.

It must be unrefined, non-deodorized, cold-pressed.
The oil must be stored in a tightly closed container so that it does not expire.
It is required that the oil be stored without access to light: in a dark glass bottle, in opaque packaging.
The best storage container is a metal can or glass bottle.
It is better to purchase oil in small containers.
After opening, it should be stored away from light, in a cool place, for no more than six months;
Good butter remains liquid even in the refrigerator.

Unsaturated fatty acids are essential for our body. Vegetable oils are the optimal source of EFAs. When consuming them, it is necessary to observe moderation, since excess fat in the diet can do more harm than good.

Saturated fats are increasingly discussed due to the impact they have on human health. Such increased attention has arisen since they became part of many food products, especially confectionery products. Previously, people knew that any diet should contain vitamins, proteins, carbohydrates and fats. However, today they have begun to abandon the latter en masse. But it wasn’t just that they were used in the past. What happened?

What do fats do in the body?

Biologists, nutritionists, food scientists, and even ordinary housewives who understand cooking know that the body cannot be healthy if it is not given timely necessary elements, especially proteins, carbohydrates and fats. In this article we will only talk about fats, although this does not mean that they are more important than the other two elements. We’ll just leave proteins and carbohydrates for separate studies.

So, fats. In chemistry they are called triglycerides, which belong to the class of lipids. These elements are part of the membrane, which allows cells to pass other substances. Lipids also ensure the activity of enzymes, nerve impulses, muscles, and create connections for different cells and participate in processes necessary for the functioning of the immune system.

Among the known functions that fats perform in the body, we highlight energy, heat insulation and protection. Without fats, there will be no energy to create proteins and other complex molecules. The body will not be able to absorb fat-soluble vitamins and carry out many other chemical processes.

Fats and lifestyle

Humans need fats. But it is important to remember that the body must use them, and not accumulate them. How more active image life, the more lipids are consumed. The modern rhythm of life is less and less conducive to activity - sedentary or monotonous work, relaxing on the Internet or in front of the TV. We rarely walk home, more often on public transport or car. The result is that the body does not need the energy it receives from fats, which means they remain untouched and accumulate.

A sedentary daily routine is complicated by a fat-rich diet. The ever-accelerating pace of life does not give people the opportunity to eat in peace home environment. You have to snack on fast food in eateries or products from the confectionery industry on the go. These types of foods supply the body with a lot of lipids, as well as foods containing saturated fats. They do harm.

Fats in detail

By chemical features Lipids are divided into two categories - saturated and unsaturated fats. The former molecule has a closed structure. It is unable to attach other atoms to itself. The chain of unsaturated fats has open carbon atoms. If there is only one such atom in the chain, then the molecule is called monounsaturated. There are also chains in which several carbon atoms have free space. These are polyunsaturated molecules. Why do we need all these chemical details?

The fact is that it is the ability of the chain to attach other atoms to itself that makes the fat entering the body useful. What is its use? The fact is that these free spaces create conditions for the formation of new molecules. Free carbon atoms in fats add other elements to themselves, after which the new chain becomes more necessary and beneficial for the body. Saturated fats do not have this ability, so the body cannot use them for other purposes. Because of this, when there is excess intake, they accumulate.

Cholesterol should be your friend

Saturated fats have another feature that makes them outcasts. They contain cholesterol. As soon as they heard this word, many immediately thought about vessels, overweight, cardiac muscle. Yes, unfortunately, the consequences of modern lifestyle have made cholesterol an enemy for many.

However, this molecule is not always harmful. Moreover, our body needs it so much that it produces it itself. For what? Without cholesterol, the process of creating many hormones (cortisol, testosterone, estrogen and others) is impossible. In addition, this organic compound is involved in complex intracellular reactions, on which the activity of the entire cell, and therefore the entire organism, depends.

The Journey of Cholesterol

The human body is supplied with cholesterol in two ways - produced in the liver and supplied through fats. Saturated and unsaturated lipids supply cholesterol to different connections. The fact is that this substance does not dissolve in water. It enters the blood along with lipoproteins. These molecules have a complex structure and a very diverse composition.

Low-density lipoproteins are already loaded with cholesterol. They simply move with the blood throughout the body and are used by those cells that lack this substance. These lipoproteins are found in saturated fats.

If cholesterol enters the body in the form of lipoproteins with high density, then there is more benefit. These elements contain little cholesterol and are able to add it. Therefore, approaching those cells that have excess cholesterol, they take it and transfer it to the liver. There it is processed and removed from the body. Such lipoproteins are found more often in unsaturated fats.

Don't Skip Fatty Acids

Excess of unused lipids and cholesterol in the body leads to very serious illnesses. An important factor good health is nutrition. You need to make sure that you do not take in large quantities of saturated fats with food. What products contain them?

All lipids are very complex in composition. It cannot be stated unequivocally that only animal or only plant foods consist of certain substances. Saturated fats are found in both animal and plant foods. Meat, lard, and butter are carriers of saturated lipids of animal origin. If we talk about carriers of plant origin, then these are cocoa (its oil), coconut and palm (their oils).

Animal Fatty Acid Sources

Saturated animal fats contain all fat-soluble vitamins (A, C, carotene, D, B1, E, B2). However, the cholesterol content in them is very high (in oil - 200 mg/100 g, in lard - 100 mg/100 g). It is advisable to consume these fats in limited quantities - no more than 70 grams per day.

The best way out is to replace animal lipids with plant lipids consisting of unsaturated fatty acids. Butter is replaced with olive oil (this is the most The best decision, since this product does not contain “bad” cholesterol at all), flaxseed or sunflower. Meat is replaced with fish.

Remember: saturated fats are high-calorie foods. If you indulge in meat, fries or a hamburger during the day, be sure to walk a few stops on your way home. This is the easiest way to use up the lipids you eat.

Plant sources of harmful lipids

Saturated fats are vegetable oils. A very unusual phrase. More often we are used to hearing that they replace fatty acids. Yes, they did that before. Today this is also practiced, especially in the confectionery industry. Just replace the butter with palm oil. This is a very worrying trend.

Palm and coconut oil- These are saturated fats. Which products don't have them? Only those prepared at home. If you eat in public catering, then you will not be able to avoid consuming unhealthy fats.

Many manufacturers add either cheap palm oil (instead of expensive animal fats) or artificial trans fats to their products. The latter is a masterpiece of cynicism Food Industry. To increase the shelf life of products and make them cheaper, food scientists take chains of unsaturated fats and add oxygen to them (in the free spaces of the molecule). As a result, the chain loses its useful features turns into solid vegetable fat, which is convenient for use, but very useless for the body. The cells don't know what to do with it and just accumulate it.

Unsaturated fatty acids are monobasic compounds that have one (monounsaturated), two or more (polyunsaturated) double bonds between carbon atoms.

Their molecules are not completely saturated with hydrogen. They are found in all fats. Largest quantity beneficial triglycerides are concentrated in nuts and vegetable oils (olive, sunflower, flaxseed, corn, cottonseed).

Unsaturated fats – secret weapon in the fight against overweight, if used correctly. They speed up metabolism, suppress appetite, and suppress the production of cortisol (stress hormone), which causes overeating. Besides, useful acids reduce leptin levels and block the gene responsible for the accumulation of fat cells.

General information

The most important property of unsaturated fatty acids is the possibility of peroxidation due to the presence of double unsaturated bonds. This feature is necessary for the regulation of renewal, permeability of cell membranes and the synthesis of prostaglandins and leukotrienes, which are responsible for immune defense.

The most commonly consumed mono- and polyunsaturated fatty acids: linolenic (omega-3); eicosapentaenoic acid (omega-3); docosahexaenoic acid (omega-3); arachidonic acid (omega-6); linoleic (omega-6); oleic (omega-9).

The human body does not produce beneficial triglycerides on its own. Therefore, they must be present in a person’s daily diet. These compounds are involved in fat and intramuscular metabolism, biochemical processes in cell membranes, and are part of the myelin sheath and connective tissue.

Remember, a lack of unsaturated fatty acids causes dehydration of the body, growth retardation in children, and leads to inflammation of the skin.

Interestingly, omega-3, 6 form an essential fat-soluble vitamin F. It has a cardioprotective, antiarrhythmic effect, improves blood circulation, and prevents the development of atherosclerosis.

Types and role

Depending on the number of bonds, unsaturated fats are divided into monounsaturated (MUFA) and polyunsaturated (PUFA). Both types of acids are beneficial for of cardio-vascular system human: reduce the level of bad cholesterol. Distinctive feature PUFA – liquid consistency regardless of temperature environment, while MUFAs harden at +5 degrees Celsius.

Characteristics of beneficial triglycerides:

Monounsaturated. They have one carbohydrate double bond and are missing two hydrogen atoms. Thanks to the inflection point at the double coupling point, monounsaturated fatty acids are difficult to compact, remaining liquid at room temperature. Despite this, they, like saturated triglycerides, are stable: they are not subject to granulation over time and rapid rancidity, therefore they are used in the food industry. Most often fats of this type represented by oleic acid (omega-3), which is found in nuts, olive oil, and avocados. MUFAs support heart and vascular health and suppress reproduction cancer cells, give elasticity to the skin.
Polyunsaturated. The structure of such fats contains two or more double bonds. Most often, there are two types of fatty acids found in foods: linoleic (omega-6) and linolenic (omega-3). The first has two double clutches, and the second has three. PUFAs are capable of maintaining fluidity even at subzero temperatures (freezing), exhibit high chemical activity, and quickly go rancid, so they require careful use. Such fats should not be heated.

Remember, omega-3,6 is the building block necessary for the formation of all beneficial triglycerides in the body. They support protective function body, improve brain function, fight inflammation, prevent the growth of cancer cells. TO natural sources unsaturated compounds include: canola oil, soya beans, walnuts, flaxseed oil.

Unsaturated fatty acids improve blood flow and repair damaged DNA. They enhance the delivery of nutrients to joints, ligaments, muscles, internal organs. These are powerful hepatoprotectors (protect the liver from damage).

Beneficial triglycerides dissolve cholesterol deposits in blood vessels, prevent the appearance of atherosclerosis, myocardial hypoxia, ventricular arrhythmias, blood clots. Supplies cells building material. Thanks to this, worn-out membranes are constantly renewed, and the youth of the body is prolonged.

Only fresh triglycerides, which are easily oxidized, provide value for human life. Overheated fats have a detrimental effect on metabolism, digestive tract, kidneys, because they accumulate harmful substances. Such triglycerides should be absent from the diet.

At daily use unsaturated fatty acids you will forget about:

Unsaturated acids for skin

Preparations based on omega acids eliminate small wrinkles, maintain the “youth” of the stratum corneum, accelerate the healing of the skin, restore the water balance of the dermis, and eliminate acne.

Therefore, they are often included in ointments for burns, eczema and cosmetics for nail, hair and face care. Unsaturated fatty acids reduce inflammatory reactions in the body, increase the barrier functions of the skin. A lack of beneficial triglycerides leads to thickening and drying of the upper layer of the dermis, clogging sebaceous glands, penetration of bacteria into the deepest layers of tissue and the formation of acne.

EFAs included in cosmetic products:

Unsaturated triglycerides are chemically more active than saturated triglycerides. The rate of acid oxidation depends on the number of double bonds: the more there are, the thinner the consistency of the substance and the faster the electron release reaction occurs. Unsaturated fats thin the lipid layer, which improves the penetration of water-soluble substances under the skin.

Signs of a lack of unsaturated acids in the human body:

thinning of the hair fiber;
dryness, roughening of the skin;
baldness;
development of eczema;
dullness nail plates, frequent appearance of burrs.

Oleic. Restores the barrier functions of the epidermis, retains moisture in the skin, activates lipid metabolism, slowing down peroxidation. The largest amount of oleic acid is concentrated in sesame oil (50%), rice bran (50%), and coconut (8%). They are well absorbed into the dermis, do not leave greasy marks, and enhance penetration active ingredients into the stratum corneum.
Palmine. Restores skin covering, gives elasticity to the “mature” dermis. It is highly stable during storage. Oils that contain palmic acid do not go rancid over time: palm (40%), cottonseed (24%), soybean (5%).
Linoleic. It has an anti-inflammatory effect, interferes with the metabolism of biologically active substances, promoting their penetration and absorption in the layers of the epidermis. Linoleic acid prevents the uncontrolled evaporation of moisture through the skin, the lack of which leads to dryness and peeling of the stratum corneum. It protects tissues from harmful action ultraviolet rays, relieves redness, improves local immunity cover, strengthens the structure of cell membranes. A lack of omega-6 in the body causes inflammation and dryness of the skin, increases its sensitivity, leads to hair loss, and the appearance of eczema. Contained in rice oil (47%) and sesame oil (55%). Due to the fact that linoleic acid stops inflammation, it is indicated for atopic eczema.
Linolenic (Alpha and Gamma). It is a precursor to the synthesis of prostaglandins that regulate inflammatory reactions in the human body. Unsaturated acid is part of the membranes of the epidermis, increases the level of prostaglandin E. With insufficient intake of the compound into the body, the skin becomes prone to inflammation, irritated, dry and flaky. The largest amount of linolenic acid is found in breast milk.

Cosmetics with linoleic and linolenic acids accelerate the restoration of the lipid barrier of the epidermis, strengthen the structure of membranes, and act as a component of immunomodulatory therapy: reduces the development of inflammation and stops cell damage. For dry skin types, oils containing omega-3, 6 are recommended for use externally and internally.

In sports

To maintain the health of an athlete, the menu must contain at least 10% fat, otherwise they will worsen. sports results, morpho-functional disorders appear. A lack of triglycerides in the diet inhibits the anabolism of muscle tissue, reduces testosterone production, and undermines the immune system. Only in the presence of unsaturated fatty acids is absorption possible, which is essential for a bodybuilder. In addition, triglycerides cover the body’s increased energy costs, maintain healthy joints, and accelerate recovery. muscle tissue after intense training and struggle with inflammatory processes. PUFAs prevent oxidative processes and are involved in muscle growth.

Remember, scarcity healthy fats in the human body is accompanied by a slowdown in metabolism, the development of vitamin deficiency, problems with the heart, blood vessels, liver dystrophy, and malnutrition of brain cells.

The best sources of omega acids for athletes: fish oil, seafood, vegetable oils, fish.

Remember, too much is not good. An excess of triglycerides (over 40%) in the menu leads to reverse effect: fat deposition, worsening anabolism, decreased immunity, reproductive function. As a result, fatigue increases and performance decreases.

The rate of consumption of unsaturated fatty acids depends on the type of sport. For a gymnast it makes up 10% of the total diet, for fencers – up to 15%, for martial artists – 20%.

Harm

Excessive intake of triglycerides leads to:

development of arthritis, multiple sclerosis;
premature aging;
hormonal imbalance in women;
accumulation of toxins in the body;
increased load on the liver and pancreas;
formation of gallstones;
inflammation of intestinal diverticula, constipation;
gout;
appendicitis;
diseases coronary vessels hearts;
breast cancer, prostate cancer;
irritation gastrointestinal tract, the appearance of gastritis.

Under the influence of heat treatment, healthy fats polymerize and oxidize, breaking down into dimers, monomers, and polymers. As a result, the vitamins and phosphatides in them are destroyed, which reduces the nutritional value of the product (oil).

Daily norm

The body's need for unsaturated fatty acids depends on:

labor activity;
age;
climate;
state of immunity.

In average climatic zones, the daily rate of fat consumption per person is 30% of the total calorie intake; in the northern regions this figure reaches 40%. For older people, the dose of triglycerides is reduced to 20%, and for workers of heavy physical labor it increases to 35%.

Daily requirement in unsaturated fatty acids for a healthy adult is 20%. This is 50 - 80 grams per day.

After illness, when the body is exhausted, the norm is increased to 80–100 grams.

For supporting wellness and stay healthy, exclude food from the menu instant cooking And fried foods. Instead of meat, give preference to fatty sea fish. Avoid chocolate, store-bought confectionery in favor of nuts and grains. Take it as a basis to start your morning by taking a dessert spoon of vegetable oil (olive or flaxseed) on an empty stomach.

The maximum amount of nutrients is concentrated in cold-pressed vegetable oils in their raw form. Heat treatment destroys beneficial compounds.

Conclusion

Unsaturated fatty acids are essential nutrients, which human body unable to synthesize on its own.

To maintain the vital functions of all organs and systems, it is important to include foods containing omega compounds in your daily diet.

Beneficial triglycerides control blood composition, supply cells with energy, support the barrier functions of the epidermis and promote shedding extra pounds. However, you need to use EFAs wisely, since they the nutritional value unusually high. Excess fat in the body leads to the accumulation of toxins, increased blood pressure, and blockage of blood vessels, while a lack of fat leads to apathy, deterioration of skin condition, and slowdown of metabolism.

Keep your food in moderation and take care of your health!