home Adviсe Reserve lipids. Types of fatty acids and why they are needed. When the need for unsaturated fats increases

Reserve lipids. Types of fatty acids and why they are needed. When the need for unsaturated fats increases

By its structure lipids are esters of glycerol and fatty acids. Lipids are one of the most important sources of energy for the body. Thus, from 1 g of lipids the body is able to extract 9 kcal of energy.

However, these substances perform both a plastic function (in fact, the membranes of all cells and cellular organelles are made up of them), and the function of a source of precursors of various physiologically important substances (primarily the female sex hormones estrogens - which is why very thin women often suffer from reproductive disorders; in addition, , from unsaturated fatty acids the synthesis of various mediators occurs), and also play the role of a carrier of many hydrophobic compounds, primarily fat-soluble vitamins and such important mineral elements as calcium and magnesium.

Solid food lipids are usually called fats, liquid lipids are called oils., however, now the word fat predominates in the Russian language and is used as a synonym for the word lipids. Fats and oils are an essential component of food, and their need for the human body is determined at the level of 70-154 g/day for men and from 60-102 g/day for women.

The need for them in humans increases sharply during heavy physical exertion, as well as when in difficult (cold) climatic conditions.

Fat is part of the secretion of the sebaceous glands, which not only protects the skin from dryness, but also gives the hair strength and a healthy shine. In children, fats are the main building material for brain development.

Food products contain visible and hidden fats and oils.

Visible fats are actually lipids of one origin or another, when a person realizes what kind of product is in front of him. These are vegetable fats and oils, butter, margarine, cooking oil, lard, etc.

Hidden fats- these are those lipids that are found in significant quantities in food products, but, as a rule, the consumer does not assume that this product has such fat content. These products include, first of all, various meat products, such as sausage, frankfurters - their fat content is very high, as well as bakery and confectionery products.

Different lipids differ in origin (,), composition of fatty acids and their location (alpha and beta positions of fatty acid residues in glycerol are distinguished; fatty acids located in a certain position have biological value; energy value does not depend on the position) .

Plant and animal fats in the diet

Vegetable fats contain a lot and do not contain cholesterol. Please note that cholesterol is a product of predominantly animal origin; it is either absent from vegetable fats or its content is so insignificant that it is never included on the label, i.e. In principle, no vegetable oil can be a source of cholesterol. Therefore the indication on the bottle vegetable oil“0% cholesterol”, of course, does not sin against the truth, but in fact, it is just a clever advertising ploy, since competitors’ vegetable oil also does not contain cholesterol. Animal lipids are more valuable in terms of energy and also contain higher amounts of fat-soluble vitamins.

Fatty acids differ in chain length, as well as in the presence (unsaturated fatty acids) or absence () of double bonds and their number (in the case of the presence of more than one double bond in a fatty acid, we speak of). Typical examples of saturated fatty acids are stearic, palmitic, margaric, lauric and other acids; monounsaturated - oleic, erucic, vaccenic and other acids; polyunsaturated - linoleic, linolenic, arachidonic and other acids. The more double bonds in the molecule, the higher the reactivity and, accordingly, the biological value of the oil.

Both saturated and unsaturated fatty acids can be a source of energy value, while only unsaturated fatty acids have biological value. Our body is capable of synthesizing saturated lipids (animal fats) from carbohydrates in small quantities, but unsaturated fats can only enter the human body with food and are therefore considered essential nutritional factors. This indicates the need for the obligatory presence of unsaturated fatty acids in the human diet (especially essential polyunsaturated fatty acids, which make up vitamin F). The richest in polyunsaturated acids are vegetable oils such as corn, sunflower, soybean, flaxseed and walnut oil.

By various reasons It is not allowed to completely exclude fats and oils from the human diet, because they enter the body with them fat soluble vitamins(A, D, E, K), and fatty acids, in addition to energy, also have biological value. Such an imbalance not in favor of fats can often be observed with a conscious refusal of them. This, of course, sometimes leads to desired result(weight loss), but the achieved result is accompanied by a number of negative effects: the activity of the central nervous system is disrupted, the body’s resistance to infections is reduced, life expectancy is reduced, etc.

On the other hand, excessive consumption of fats and carbohydrates leads initially to overweight body, and then even to obesity. This is due to the fact that physiological level the body awaits a period of fasting. This mechanism was developed quite a long time ago, when a person ate in excess only after a successful hunt, followed by a long period of eating meager food in anticipation of the next prey. Therefore, the body converts all excess energy value (mainly in the form of fat and carbohydrates) into fat, which is stored in special cells of adipose tissue - lipocytes.

This happens until energy value food products consumed and the energy expended by the body are not equal - the storage process stops. In order for the consumption of stored fats to begin, it is necessary that the body's energy consumption exceeds the energy value of consumed food products. This is usually achieved by adjusting a person’s diet or increasing physical activity. But the exclusion of fats and oils for the reasons stated above is not completely allowed; only a decrease in the amount of fat consumed occurs, as well as its replacement with biologically more valuable fat (the simplest example: the replacement of animal fat with vegetable fat, characterized by a high content of polyunsaturated fatty acids).

It's time to put an end to the myth of low-fat foods, which were considered a surefire way to lose weight, prevent heart disease and other diseases. chronic diseases. The catch is often hidden under the term "low-fat product", in which flavor and texture are compensated by increasing the amount of salt, sugar or refined grains. The result “exceeded” all expectations - the worldwide consumption of low-fat foods only led to an increase in the average person’s weight.

Low-calorie food - good or bad?

Why should you avoid foods that are very low in body fat? Many people do not tolerate this type of diet for long because they consider low-fat meals to be tasteless and full of restrictions. The fact is that fat significantly slows down digestion; many diets based on eating low-fat foods force a person to fight hunger all day long.

Dietary fat plays a crucial role in metabolism - each gram contains 9 kilocalories. This calorie content is life-saving in cases where there is not enough food; it is very important for people who are not able to absorb large amounts of food.

What are fats?

Fats are our energy reserve. The body can only store small amounts of glucose as glycogen for energy, so it is important to have fat tissue that can produce unlimited amounts. The origins of this process go back to the distant past, when food was scarce, so a lot of energy was spent on its production. Today this problem does not exist, but we continue to consume foods rich in fats indiscriminately and large quantities. The energy accumulated thanks to them is now consumed only during sleep and during physical activity.

Below are the most popular foods rich in fat: (list assumes fat content per 100g):

Types of fatty acids and why they are needed

There are two types of fatty acids: linoleic and alpha-linoleic. Fatty acids are important components of cell membranes; they are converted into chemical regulators that affect blood clotting, expansion blood vessels etc. Their deficiency in children is characterized by slow growth, decreased immune function, and the appearance of a rash. Sometimes this leads to vision problems and nerve disorders.

For proper development Proteins are also needed. Without them the immune system cannot properly protect the body from bacteria and viruses. That's why it's so important to eat foods rich in fats and proteins.

Does it cause heart disease?

Excessive consumption of most saturated fatty acids can increase LDL (low-density lipoprotein) levels, which increases cholesterol and reduces insulin sensitivity. Foods rich in protein, fat, and carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity. Rich in fiber protects against colorectal cancer, they are necessary for the prevention of hemorrhoids. In addition, fiber provides food for normal (healthy) bacteria that reside in the intestines and provides nutritional benefits. Fiber is found in beans, whole beans and grains.

Foods rich in protein, fats, and carbohydrates are necessary for normal functioning in fairly large quantities. Nutritionists recommend limiting saturated fatty acid intake to 10% of total calories (18 grams for those who consume 1,600 calories per day). The acceptable macrodistribution range for carbohydrates is 45-65%. If, for example, you ate 1,600 calories a day, an acceptable carbohydrate intake would be between 180 grams and 260.

Avoid "bad fats"

Have you noticed how pizza with tomato sauce, cheese and meat solidifies after cooling? The hardness of the ingredients is a hint of the high saturated fat content, which hardens even at room temperature. Milk fat and tropical oils (coconut, palm), which are included in almost any ice cream, also largely contain saturated fat. The most popular foods among young people that contain a predominance of saturated fats are pizza and desserts, while boiled meat is a source of protein.

Like carbohydrates, proteins are important macronutrients. Clean white teeth are an indicator that a person eats foods rich in fats and proteins. Protein ensures the synthesis of collagen, which is so important for the structure of bones, teeth and skin.

Switch from saturated fats to unsaturated fats. Are there any health benefits?

The benefits of reducing your saturated fat intake depend on many factors, including the foods you replace them with. Substitute low-fat pretzels and jelly Bean may seem tempting, but is initially the wrong strategy, since diets high in highly refined carbohydrates tend to increase triglycerides and decrease HDL (high-density lipoprotein) levels, increasing cholesterol levels, which are prerequisites cardiovascular diseases.

The best strategy involves replacing foods rich in unhealthy saturated fats with foods rich in them. A bacon sandwich is more beneficial to the body than a slice of pizza, and replacing the bacon with a piece of cheese or an avocado is another smart step towards healthy eating. If you are consuming an excess amount of calories per day, you can switch from drinking whole milk to a reduced-fat product.

Saturated fats occur naturally in many foods. Most of them are found mainly in foods of animal origin. Take a look at foods rich in fat (list below). This:

Fatty beef;

Lamb;

Pork;

Lard and cream;

Butter;

Cheese and other dairy products made from whole milk.

It is impossible to improve your health with unhealthy fats.

In addition to saturated fats, food manufacturers use trans fats that undergo a hydrogenation process and are typically used to extend the shelf life of processed foods such as crackers, chips or cookies.

The recommended intake is no more than 1% of total calories (less than 2 grams if you consume 1600 calories per day). If you pay attention to which foods are high in fat, you can identify traces of trans fats by reading ingredient lists on food labels: these substances are disguised under the names "hardened oil" or "hydrogenated."

Tasty and satisfying foods high in essential macronutrients

Eat foods rich in fats and carbohydrates, such as milk, fruits and vegetables. Carbohydrates are the body's main source of energy, providing fuel for cells, including brain cells. Simple and contain 4 calories per gram. 45-65% of total calories should come from carbohydrates, while 20-35% should come from fat. Almost all foods, with the exception of eggs, meat and some seafood, are rich in carbohydrates. Vegetables, especially potatoes, corn, sweet potatoes and peas, contain large amounts of good starchy carbohydrates as well as fiber. All plant foods, including fruits, vegetables, beans, legumes and nuts, are high in fiber, which improves bowel function.

As mentioned, improve blood cholesterol levels and insulin sensitivity if they replace saturated and trans fats. There are two classes of unsaturated fatty acids: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in avocados, nuts, seeds, olives, peanuts, and olive oil.

Recently, omega-3 polyunsaturated fatty acids have been in the spotlight for their role in the prevention of cardiovascular disease. They can be found in walnuts, flaxseeds, tofu, soybeans, rapeseed In addition, two other types of fatty acids and docosahexaenoic acid (DHA) are important not only for the heart, but also for visual acuity, for the proper development of the brain in the fetus during pregnancy; they serve an important function in slowing cognitive decline in older adults; reduce symptoms of arthritis, ulcerative colitis and other inflammatory diseases. These acids contain such types of fish as tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 is the second type of polyunsaturated fat. Foods rich in omega-6 fats: sunflower seeds, Brazil nuts, pecans and pine nuts. Some are also sources of omega-6: corn oil, sunflower oil, and sesame oil.

Foods rich in fats: table

There is a formula according to which you can calculate the recommended fat intake:

Total fat (g) = total calories x 30% = fat calories per day / 9.

2000 calories x 0.3 = 600 / 9 = 67 g fat.

Remember that the daily value contains 20-35% of the total daily calories.

Foods rich in fats (table)

Product (100 g)	Total fat content (g)	Polyunsaturated fats (%)	Monounsaturated fat (%)	Saturated fat (%)
Salo	100	10	44	41
Corn oil	100	51	30	14
Olive oil	100	10	73	14
Margarine	84	44	32	21
Pine nut	68	60	20	7
Walnut	68	69	18	8
Hazelnut	64	10	79	7,5
Almond	56	25	62	8
Pistachios	56	32	50	13
Sausages (papperoni)	51	10	45	38
Popcorn	44	46	34	10
Bacon (back, fried in vegetable oil)	41	11	45	39
Whole milk sour cream	40	3	24	66
Sausage (salami)	40	11	45	37
Coconut (fresh)	36	2	6	86
Cheese (Cheddar)	34	4	27	63
Potato chips (salted)	33	15	40	41
Cheese (Parmesan)	33	2	29	63
Chocolate milk	31	4	32	60
Shortbread	28	18	41	36
Dark chocolate	28	4	33	60
Puff pastry	24	16	42	49
Mozzarella cheese)	22	3	29	63
Potato chips (salted, reduced fat)	21	12	41	43
Croissant	20	24	40	32
Feta	20	3	20	67
Soya beans	19	49	19	12
Pasta (white flour)	18	44	11	11
Mackerel fillet (fresh)	16	21	49	21
Minced beef (raw)	16	3	44	44
Sardine (canned in oil)	14	36	34	21
Herring fillet	13	21	42	25
Pizzas with cheese and tomatoes	12	18	31	45
Salmon fillet (fresh)	11	28	40	9

Don't be afraid to eat foods rich in fat, but choose them wisely, making sure they don't exceed your calorie needs. Give preference to foods with monounsaturated and polyunsaturated fats while limiting saturated and trans fats.

Products enriched with Omega fatty acids are appearing on store shelves more and more often: eggs, bread, milk formulas for children, nursing and pregnant women, and much more. What explains such a stir around the mysterious “omegas” and are they really so irreplaceable?

Excursion into chemistry

First, let's try to understand what lipids and fats are. Often these two concepts are combined. In fact, lipids include a diverse group of substances that are isolated from biological objects - cells and tissues of living organisms - artificially using organic solvents. The concept of “lipids” is broader than “fats”. Fats are only a small part of the lipid group, but despite this, fats perform two important functions in the body:

backup (this is a convenient form of energy storage);
protective (fats prevent the uncontrolled movement of water in the body, subcutaneous tissue protects organs from mechanical damage and hypothermia).

But we will not talk about the lipids and fats themselves, but about their components - fatty acids, or more precisely, about one of the groups of fatty acids called Omega (letter Greek alphabet ω).

Fatty acids perform three important functions in the human body.

Firstly, they are the building material for phospholipids (complex lipids containing a phosphoric acid salt) and glycolipids (complex lipids containing carbohydrates). These molecules are part of the outer membrane of all cells of the body, without exception, control the metabolism between cells and the body as a whole, and therefore are vital for the functioning of the body at the cellular level.

Secondly, fatty acid derivatives perform the function of hormones that transmit information between the cells of the body, regulating metabolism.

Thirdly, fatty acids accumulate in cells in the form of fats - triglycerides (compounds with glycerol molecules) and play the role of fuel reserves. They are broken down by the cell releasing large amounts of energy.

There are several types of fatty acids:

saturated;
monounsaturated, which include Omega-9 acids;
polyunsaturated, which include Omega-3 and Omega-6 acids.

The differences between saturated and unsaturated fatty acids lie in their chemical structure and the properties associated with this structure. Since fatty acids are a component of most fats, saturated and unsaturated fats are distinguished, respectively.

In saturated fats, all available chemical bonds are filled with hydrogen atoms, so they do not react with other chemical compounds. At room temperature these fats are solid. Saturated fats include: butter and milk fats, animal fats, lard, palm oil, cocoa butter.

IN unsaturated fats hydrogen atoms do not fill all bonds, which makes them more susceptible to oxidation; in addition, they have a softer and liquid consistency. Unsaturated fats are mainly oils of vegetable origin, with a predominance of one or another type of fatty acid in the composition.

Of the more than 200 fatty acids existing in nature, a little more than 70 are found in human tissues, and a little more than 20 have a practically significant distribution. Most fatty acids are part of lipids or are products of their metabolism. Our body is only able to synthesize Omega-9 fatty acids; Omega-3 and Omega-6 fatty acids cannot be produced in the body and must be supplied with food, as they are also necessary for our life.

Why are lipids needed?

Fats (simple lipids), or rather the fatty acids that make up them, are “healthy” and “harmful”. Artificial so-called trans-isomers of fatty acids are dangerous even in minimal quantities, since their metabolic products have strong toxic properties, and some are absolutely not absorbed by a living organism. Such fatty acids are found in many fast food semi-finished products, sauces, mayonnaise, and margarine. And saturated fats from animal products (butter, pork, lard) are best consumed in minimal quantities, as they can lead to increased content cholesterol in the blood and have a detrimental effect on the condition of the vascular walls. During biochemical reactions in cells, animal fats are broken down into glycerol and fatty acids involved in the synthesis of cholesterol. An excess of this substance leads to the appearance of atherosclerotic plaques on the inner walls of blood vessels; these plaques impede the movement of blood. In no case should you completely exclude fats from your diet and get carried away with so-called “fat burners”, newfangled, often fantastic diets - it’s worth remembering that everything is good in moderation,

Complex lipids are the main component of the cell membrane; the human brain is 60% lipid, and, according to scientists, at least 30% of the total is lipids, which include Omega-3 fatty acids. Omega-3 essential fatty acids are part of phospho- and glycolipids, which are the most important structural components of cell membranes. In addition, they are the precursors of a large group of other long-chain fatty acids - eicosanoids, which are biologically active compounds; prostaglandins, leukotrienes, thromboxanes, which act as local hormones. They regulate the processes of thrombus formation, the tone of smooth muscle cells of the bronchi and blood vessels, and participate in the inflammatory response.

It has been proven that fats and oils that remain liquid at room temperature and contain essential fatty acids Omega-3 and Omega-6 are more beneficial for the body. These acids are called essential because without them we could not exist.

Omega - so different and so important

It is better to choose fresh rather than frozen fish.

Relatively small differences in the structure of molecules cause Omega-6 and Omega-3 to act completely differently on the human body. The “disadvantage” of Omega-6 acid is its metabolic products. Omega-6 metabolic by-products contribute to:

inflammation;
the formation of blood clots;
tumor growth.

Omega-3 metabolic products have opposite effects. Once Omega-3 fats enter the body, they are introduced into cells, affecting their structure and activity. Hence their diversity useful properties. These acids:

improve the functioning of the heart, brain, eyes and joints;
reduce the level of harmful cholesterol;
may have an anti-inflammatory effect, depending on which cells take up this fatty acid, for example macrophages involved in immune reactions body, or retinal cells;
are excellent antioxidants, that is, they promote excretion from the body harmful substances and free radicals (highly active groups of atoms with strong oxidizing properties);
Omega-3 acids prevent and improve eczema, allergies, asthma, Alzheimer's disease, depression and nervous diseases, diabetes, hyperactivity in children, psoriasis, osteoporosis, arthrosis, cardiovascular problems, as well as more serious diseases, such as prostate cancer or.

Try to avoid the predominance of animal fats and refined vegetable oils in your daily diet, and also, if possible, eliminate fast food, mayonnaise and margarine. It is better to cook semi-finished meat products yourself.
2 times a week it is recommended to eat several walnuts or pine nuts or a handful of pumpkin or sunflower seeds. Sprout wheat or oats and add them to salads.
“Have “fish days”: cook fatty, medium-sized sea fish (it can be boiled, salted, grilled).
Salads from fresh green (preferably leafy) vegetables should be present daily; add 1-2 tablespoons of olive or linseed oil, you can also use mustard, rapeseed, corn, and pumpkin oils.
Oatmeal and brown rice are sources of vitamin E, which is a protector of beneficial Omega acids. This vitamin is found in unrefined oils, as well as in oils from cereal seeds and nuts.

Omega-3 and Omega-6 are necessary for the body for cell development (cell membrane formation). During pregnancy, the child receives Omega-3 fatty acids from the mother's body. Omega-3 polyunsaturated fatty acids, penetrating the placental barrier, ensure the full development of the central nervous system of the fetus. Omega acids are especially important for mother and child during the last 3 months of pregnancy and the postpartum period, until the development of the retina and brain is complete. biochemical level. If a pregnant woman does not consume enough Omega-3 acids through food, her body withdraws them from its own reserves. This leads to a lack of these components in the maternal body, makes it less resistant to stress, increases the likelihood, reduces the elasticity of cell membranes, which, in turn, increases the risk of rupture during childbirth. The lack and imbalance of these acids during pregnancy can lead to developmental disorders brain and visual structures of the child.

Our body needs both types of fatty acids, although it has already been established that excess Omega-6 can lead to sad consequences. Therefore, it is so important to know which foods contain these essential substances.

How to achieve balance

Consuming 1 tablespoon of olive oil per day will provide you with the required amount of Omega-6.

In the diet of our ancestors, the ratio of Omega-6 and Omega-3 fatty acids was approximately 1:1. Significant changes in dietary principles, an increase in the proportion of animal fats, as well as the use mainly of sunflower oil in cooking over the past centuries have shifted the ratio of Omega-6 and Omega-3 up to 20:1, which has led to serious health problems. Indeed, in the diet of a modern adult, the consumption of fats containing Omega-3 acids is only 50-80% of vital requirements. Residents of Europe consume too little Omega-3 acids against the background of an excess of Omega-6. This is especially true for vegetarians.

To balance our consumption of fatty acids, it is necessary to provide the body with Omega-3 and Omega-6 fatty acids in a ratio of at least 1:2 or 1:3, and it is best to consume them in equal quantities. In the meantime, this ratio in the diet of most urban residents looks like 1:5 at best, and 1:20 at worst. In addition, the consumption of fats containing Omega acids in such an unfavorable ratio prevents good absorption Omega-3.

The recommended daily intake of Omega-3 fats is 1.6 g for women and 2 g for men. This is the dose required for the normal functioning of body cells. Translated into food products, this is 1 tbsp. a spoonful of rapeseed oil, or 1 teaspoon of flaxseed, or 5 pieces of raw, not roasted nuts, or 3 eggs enriched with Omega-3, or 70 g of fresh salmon, or other fatty and low-fat fish (mackerel, herring, sardines , trout, tuna, etc. - 3-4 times a week, 100-150 g), as well as seafood and caviar. Naturally, it is best to choose fresh, not frozen fish, caught in the wild, and not grown on a fish farm, since the Omega-3 fat content in fish is influenced by the type of food it is fed, and on fish farms, fish eat mainly flour and animal feed, not plankton. Remember that Omega-3 fats of animal origin are less easily absorbed than vegetable ones.

The main source of Omega-6 acids are vegetable oils, such as olive, corn or soybean. The recommended dose of Omega-6 is 3-6 g per day. By consuming 1 tablespoon of olive oil per day, you will get the required amount of Omega-6 (by the way, this is one of the few products that is 100% absorbed by our body).

Unsaturated fats

EPA and DHA, or once again about Omega-3

The most beneficial and active Omega-3 fats are eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). EPA is the main component of vegetable oils, and DHA is found in fish and fish oil.

The human brain is one of the largest consumers of DHA, using on average about 20 grams of this substance per day. Low levels of DHA are associated with decreased levels of serotonin in the brain, which causes a tendency towards depression, suicide and aggression. A strong link has been found between low levels of Omega-3 fatty acids and depression,

Adequate intake of DHA and EPA is especially important during pregnancy and lactation. During these periods, the mother must provide the fetus or infant with DHA and EPA, because he cannot synthesize these substances on his own. It is DHA that makes up 15-20% of the cerebral cortex and 30-60% of the retina, so this substance is necessary for normal fetal development or a newborn baby. There is evidence that omega-3 fat deficiency may increase risk premature birth, low birth weight of the newborn and hyperactivity of the growing child.

A lack of DHA in a new mother can cause postpartum hypertension (high blood pressure). The easiest way to fill the deficit is with food additives- fish oil or flaxseed oil, A necessary condition There is also a sufficient intake of tocopherols (vitamin E), natural antioxidants, from food, since an excessive intake of only polyunsaturated fatty acids can lead to activation of the oxidation processes of polyunsaturated fatty acids. Tocopherols prevent highly active oxidizing agents - free radicals - from destroying double bonds in fatty acid molecules and, therefore, affecting their chemical properties.

The recommended total amount of EPA and DHA is approximately 650 mg per day, increasing to 1000 mg per day during pregnancy and nursing. The effects appear after about three weeks of regular use. They are expressed in stabilizing blood pressure, improving general well-being and memory. The fact is that these acids regulate the content of serotonin - a chemical transmitter of impulses between nerve cells, which affects mood, and therefore Omega-3 fatty acids are effective in combating frayed nerves, postpartum depression, symptoms menopause, personal crises and other reasons leading to worsening mood.

As mentioned above, daily consumption Omega-6 acids are quite high, due to the peculiarities of the modern human diet, so it is important to monitor the balance of these compounds. Excess Omega-6 reduces the digestibility of Omega-3 acids. Since Omega-6 provides such defensive reactions body, such as inflammation and stopping bleeding, their excess can cause exacerbation of chronic inflammatory processes and an increase in blood pressure due to increased blood viscosity, which leads to additional stress on the heart. Therefore, a pregnant woman should increase the proportion of Omega-3 fatty acids in her diet and strive for a 1:1 ratio. This can be achieved by replacing, for example, sunflower oil with flaxseed oil when preparing salads and alternating it with olive oil.

But plant-based polyunsaturated fats have their own dangerous properties, which are not so widely known. These fats are extremely susceptible to oxidation, especially when they are heated and left in the air. It is necessary to prevent oxidized fats from entering our body, because they create free radicals, which destroy cells of the nervous system and other vital important organs, which leads to a decrease in mental abilities, accelerated aging processes, and the occurrence of tumors. Therefore, pay close attention to the product! If polyunsaturated oils and fats smell rancid, don't eat them.

Thus, by following fairly simple dietary recommendations and taking multivitamins that provide the body with tocopherols, a pregnant woman can fully satisfy the needs of her body and the body of the unborn child for Omega acids, without using biologically active additives and additional intake of fish oil. And of course, we must not forget that, along with balanced diet, to the expectant mother adequate exercise stress, walks on fresh air and a favorable psycho-emotional climate.

Nadezhda Medvedeva, biochemist, Tver

Discussion

Hello, thank you very much for the article, it was very useful and interesting. I would like to know your opinion on this omega3 [link-1]. I really like some of the products from this company, I am pleased with the quality and results, but I would like to know the opinion of a specialist about this drug.

04.11.2015 13:13:45, EkaterinaBuka

We recommended this to choose from Omega Mama and Norvesol, I chose Norvesol because it contains EPA, DHA, and also DPA, it is not available anywhere else

08/16/2013 14:29:01, Alyssa

Of course, you can make up your meals, but there is a simpler option - separate preparations with omega 3, where there is simply more of it and it is better absorbed. In principle, there are a lot of complexes, I drank the recommended one (omegamama), and during lactation, too, so that it would be passed on to the baby, and in general I would feel good:)

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Along with proteins and carbohydrates, lipids are the main nutritional elements that make up a significant part of food. The intake of lipids into the body from food has a significant impact on human health in general. Insufficient or excessive consumption of these substances can lead to the development of various pathologies.

Most people eat a fairly varied diet, and their body gets all the necessary lipids. It should be noted that some of these substances are synthesized by the liver, which partly compensates for their lack in food. However, there are also essential lipids, or rather their components - polyunsaturated fatty acids. If they do not enter the body with food, over time this will inevitably lead to certain disorders.

Most of the lipids in food are used by the body to produce energy. This is why when fasting a person loses weight and becomes weaker. Deprived of energy, the body begins to consume lipid reserves from subcutaneous fat.

Thus, lipids play a very important role in healthy eating person. However, for some diseases or disorders, their quantity should be strictly limited. Patients usually learn about this from their attending physician ( usually a gastroenterologist or nutritionist).

Energy value of lipids and their role in diet

The energy value of any food is calculated in calories. A food product can be broken down according to its composition into proteins, carbohydrates and lipids, which together make up the bulk. Each of these substances breaks down in the body, releasing a certain amount of energy. Proteins and carbohydrates are digested more easily, but the breakdown of 1 g of these substances releases about 4 Kcal ( kilocalories) energy. Fats are more difficult to digest, but the breakdown of 1 g releases about 9 kcal. Thus, the energy value of lipids is the highest.

In terms of energy release, triglycerides play the largest role. Saturated acids, included in these substances, are absorbed by the body by 30–40%. Monounsaturated and polyunsaturated fatty acids are completely absorbed by a healthy body. Adequate lipid intake allows carbohydrates and proteins to be used for other purposes.

Plant and animal lipids

All lipids entering the body with food can be divided into substances of animal and plant origin. From a chemical point of view, the lipids that make up these two groups differ in their composition and structure. This is explained by differences in the functioning of cells in plants and animals.

Examples of plant and animal lipid sources

Each lipid source has certain advantages and disadvantages. For example, animal fats contain cholesterol, which is not found in plant foods. In addition, animal products contain more lipids and are more energy efficient to consume. At the same time, excess animal fat increases the risk of developing a number of diseases associated with lipid metabolism in the body ( atherosclerosis, cholelithiasis, etc.). Plant foods contain fewer lipids, but the body cannot synthesize them on its own. Even a small amount of seafood, citrus fruits or nuts supplies enough polyunsaturated fatty acids, which are vital for humans. At the same time, a small proportion of lipids in plants cannot fully cover the body’s energy costs. That is why, to maintain health, it is recommended to make your diet as varied as possible.

What is the body's daily requirement for lipids?

Lipids are the main suppliers of energy to the body, but their excess can be harmful to health. First of all, this concerns saturated fatty acids, most of which are deposited in the body and often lead to obesity. The optimal solution is to comply required proportions between proteins, fats and carbohydrates. The body must receive the same number of calories that it expends during the day. This is why lipid intake rates may vary.

The body's need for lipids can be influenced by the following factors:

Body weight. Overweight people have to expend more energy. If they are not going to lose weight, then the need for calories and, accordingly, lipids will be slightly higher. If they want to lose weight, then, first of all, they need to limit fatty foods.
Loads during the day. People who do heavy physical work or athletes need large quantities energy. If the average person has 1500 - 2500 calories, then for miners or loaders the norm can reach 4500 - 5000 calories per day. Of course, the need for lipids also increases.
Nature of nutrition. Every country and every people has its own food traditions. When calculating the optimal diet, you need to take into account exactly what foods a person usually consumes. For some peoples, fatty foods are a kind of tradition, while others, on the contrary, are vegetarians, and their lipid intake is kept to a minimum.
Presence of concomitant pathologies. For a number of disorders, lipid intake should be limited. First of all, we are talking about diseases of the liver and gall bladder, since these organs are responsible for the digestion and absorption of lipids.
The age of the person. In childhood, metabolism is faster, and the body requires more energy for normal height and development. In addition, children usually do not have serious problems with the gastrointestinal tract, and they digest any food well. It should also be taken into account that infants receive an optimal set of lipids through breast milk. Thus, age greatly influences the rate of fat intake.
Floor. It is believed that on average a man consumes more energy than a woman, so the norm of fat in men's diet is slightly higher. However, in pregnant women, the need for lipids increases.

It is estimated that a healthy adult male who works 7 to 8 hours a day and maintains an active lifestyle should consume about 2,500 calories per day. Fats provide approximately 25 - 30% of this energy, which corresponds to 70 - 80 g of lipids. Of these, saturated fatty acids should make up about 20%, and polyunsaturated and monounsaturated fatty acids should make up about 40% each. It is also recommended to give preference to lipids of plant origin ( about 60% of the total).

It is difficult for a person to produce on his own necessary calculations and take into account all factors to select the optimal diet. To do this, it is better to consult a nutritionist or food hygiene specialist. After a short survey and clarification of the nature of nutrition, they will be able to create an optimal daily diet that the patient will adhere to in the future. They can also recommend specific foods that contain essential lipids.

Which foods mainly contain lipids ( milk, meat, etc.)?

Almost all food products contain lipids in varying quantities. However, in general, animal products are richer in these substances. In plants mass fraction lipids is minimal, but the fatty acids included in such lipids are the most important for the body.

The amount of lipids in a particular product is usually indicated on the product packaging in the section “ the nutritional value" Most manufacturers are required to inform consumers about the mass fraction of proteins, carbohydrates and fats. In self-prepared food, the amount of lipids can be calculated using special tables for nutritionists, which indicate all the main products and dishes.

Mass fraction of lipids in staple foods

In most products of plant origin ( vegetables, fruits, herbs, root vegetables) the mass fraction of fats is no more than 1 – 2%. The exceptions are citrus fruits, where the proportion of lipids is slightly higher, and vegetable oils, which are a concentrate of lipids.

Are there essential lipids, and what are their most important sources?

The structural unit of lipids is fatty acids. Most of these acids can be synthesized by the body ( mainly by liver cells) from other substances. However, there are a number of fatty acids that the body cannot produce on its own. Thus, lipids containing these acids are essential.

Most of the essential lipids are found in foods of plant origin. These are monounsaturated and polyunsaturated fatty acids. Body cells cannot synthesize these compounds, since the metabolism of animals is very different from that of plants.

Essential fatty acids and their main dietary sources

For a long time, the above fatty acids were equated in importance to vitamins for the body. Sufficient consumption of these substances strengthens the immune system, accelerates cell regeneration, reduces inflammatory processes, and promotes the conduction of nerve impulses.

What does a lack or excess of lipids in the diet lead to?

Both deficiency and excess of lipids in the diet can seriously affect the health of the body. In this case, we are not talking about one-time intake of large amounts of fat ( although this may cause certain consequences), but about the systematic abuse of fatty foods or prolonged fasting. At first, the body is quite capable of successfully adapting to a new diet. For example, if there is a lack of lipids in food, the most important substances for the body will still be synthesized by the body’s own cells, and energy needs will be covered by the breakdown of fat reserves. If there is an excess of lipids in the diet, a significant part will not be absorbed in the intestines and will leave the body with fecal matter, and some of the lipids that enter the blood will be transformed into adipose tissue. However, these adaptation mechanisms are temporary. Moreover, they only work well in healthy body.

Possible consequences of lipid imbalance in the diet

Blood and plasma lipids

A significant portion of lipids are present in the blood in various forms. Most often these are compounds of lipids with other chemicals. For example, triglycerides and cholesterol are transported primarily as lipoproteins. The levels of various lipids in the blood can be determined using biochemical blood tests. This allows us to identify a number of violations and suspect corresponding pathologies.

Triglycerides

Triglycerides perform mainly an energy function. They enter the body with food, are absorbed in the intestines and are carried throughout the body through the blood in the form of various compounds. The normal level is considered to be 0.41 - 1.8 mmol/l, but it can fluctuate within significant limits. For example, after consuming a large amount fatty foods The level of triglycerides in the blood may increase 2–3 times.

Free fatty acids

Free fatty acids enter the blood as a result of the breakdown of triglycerides. Normally, they are deposited in adipose tissue. Modern research showed a relationship between the level of free fatty acids in the blood and some pathological processes. For example, in people with high concentration fatty acids ( on an empty stomach) insulin is produced worse, so the risk of developing diabetes is higher. The normal content of fatty acids in the blood of an adult is 0.28 – 0.89 mmol/l. In children, the normal limits are wider ( up to 1.10 mmol/l).

Cholesterol

Cholesterol is one of the most important lipids in the human body. It is part of many cellular components and other substances, influencing a variety of processes. An excess or deficiency of this substance or disruption of its absorption by the body can lead to the development of serious diseases.

In the human body, cholesterol performs the following functions:

imparts rigidity to cell membranes;
takes part in the synthesis of steroid hormones;
is part of bile;
participates in the absorption of vitamin D;
regulates the permeability of the walls of certain cells.

Lipoproteins ( lipoproteins) and their factions ( low density, high density, etc.)

The term lipoproteins or lipoproteins refers to a group of complex protein compounds that transport lipids in the blood. Some lipoproteins are fixed in cell membranes and perform a number of functions related to cell metabolism.

All blood lipoproteins are divided into several classes, each of which has its own characteristics. The main criterion by which lipoproteins are distinguished is their density. According to this indicator, all these substances are divided into 5 groups.

There are the following classes ( factions) lipoproteins:

High density. HDL) take part in the transfer of lipids from body tissues to the liver. WITH medical point They are considered useful for vision, since due to their small size they can pass through the walls of blood vessels and “cleanse” them of lipid deposits. Thus, high HDL levels reduce the risk of developing atherosclerosis.
Low density. LDL) transport cholesterol and other lipids from the liver ( places of their synthesis) to tissues. From a medical point of view, this fraction of lipoproteins is harmful, since it is LDL that promotes the deposition of lipids on the walls of blood vessels with the formation of atherosclerotic plaques. High level LDL greatly increases the risk of developing atherosclerosis.
Average ( intermediate) density. Intermediate density lipoproteins ( BOB) do not have significant diagnostic value, since they are an intermediate product of lipid metabolism in the liver. They also transport lipids from the liver to other tissues.
Very low density. VLDL) transport lipids from the liver to tissues. They also increase the risk of developing atherosclerosis, but play a minor role in this process ( after LDL).
Chylomicrons. Chylomicrons are significantly larger than other lipoproteins. They are formed in the walls of the small intestine and transport lipids supplied with food to other organs and tissues. In the development of various pathological processes these substances do not play a significant role.

Currently disclosed biological role And diagnostic value most lipoproteins, but there are still some questions. For example, the mechanisms that increase or decrease the level of a particular lipoprotein fraction are not fully understood.

Lipid analysis

Currently there are many laboratory tests, with which you can determine various lipids in the blood. Usually this is done deoxygenated blood. The patient is sent for analysis by the attending physician. The most important lipids ( total cholesterol, triglycerides) are determined in biochemical analysis blood. If the patient needs a more detailed examination, the doctor indicates which lipids need to be determined. The analysis itself usually lasts several hours. Most laboratories provide results the next day.

What is a lipid profile?

A lipidogram is a set of laboratory blood tests aimed at determining the level of lipids in the blood. This is the most useful study for patients with various lipid metabolism disorders, as well as for patients with atherosclerosis. Some indicators included in the lipid profile are also determined in a biochemical blood test, but in some cases this may not be enough to diagnose accurate diagnosis. A lipidogram is prescribed by the attending physician, based on the patient’s symptoms and complaints. This analysis is carried out by almost any biochemical laboratory.

The lipidogram includes tests to determine the following blood lipids:

Cholesterol. This indicator does not always depend on lifestyle and nutrition. A significant part of the cholesterol in the blood is the so-called endogenous cholesterol, which is produced by the body itself.
Triglycerides. Triglyceride levels usually rise or fall in proportion to cholesterol levels. It may also increase after eating.
Low density lipoproteins ( LDL). The accumulation of these compounds in the blood greatly increases the risk of developing atherosclerosis.
High density lipoproteins ( HDL). These compounds are able to “clean” blood vessels from excess cholesterol and are beneficial for the body. Low HDL levels indicate that the body does not absorb fat well.
Very low density lipoproteins ( VLDL). They have a secondary diagnostic value, but their increase along with an increase in LDL levels usually indicates atherosclerosis.

If necessary, other indicators can be added to the lipid profile. Based on the results, the laboratory can issue, for example, an atherogenicity coefficient, which reflects the risk of developing atherosclerosis.

Before donating blood for a lipid profile, you should follow several simple rules. They will help avoid significant fluctuations in blood lipid levels and make the results more reliable.

Before taking the test, patients should consider the following recommendations:

You can eat in the evening before the test, but you shouldn’t overuse fatty foods. It is better to stick to your usual diet.
The day before the test, it is necessary to exclude various types of loads ( both physical and emotional), as they can lead to the breakdown of fat reserves in the body and increase blood lipid levels.
In the morning, immediately before donating blood, you should not smoke.
Regular use of a number of drugs also affects the level of lipids in the blood ( contraceptives, hormonal drugs, etc.). It is not necessary to cancel them, but this fact must be taken into account when interpreting the results.

Based on the lipid profile, doctors can make the correct diagnosis and prescribe the necessary treatment.

Normal blood lipid levels

The limits of the norm are somewhat different for all people. It depends on gender, age, availability chronic pathologies and a number of other indicators. However, there are certain limits, exceeding which clearly indicates the presence of problems. The table below shows generally accepted normal limits for various blood lipids.
The limits of the norm are relative, and the patient himself cannot always draw the right conclusions when interpreting the results of the analysis. When reviewing the results, the attending physician will definitely take into account that during pregnancy the normal limits expand, as well as during fasting. Therefore, there is no need to panic if there are some deviations from the norm. In any case, the final conclusion must be made by the attending physician.

Diseases associated with lipid metabolism

There are quite a few diseases that are, to one degree or another, related to lipid metabolism in the body. Some of these pathologies cause an increase or decrease in various lipids in the blood, which is reflected in the tests. Other pathologies are a consequence of lipid imbalance.

Lipid metabolism disorders ( dyslipidemia)

Excess or lack of lipids in the diet can lead to a variety of pathologies. In a healthy body that normally assimilates all incoming substances, this imbalance does not have such an effect on metabolic processes. For example, excess lipids do not always lead to obesity. For this, a person must also have a genetic predisposition, endocrine disorders, or he must lead a sedentary lifestyle. In other words, the amount of lipids in the diet in most cases is only one of many factors influencing the occurrence of pathology.

Lipid imbalance can lead to the following pathologies:

atherosclerosis ( as a result - aneurysms, coronary heart disease, hypertension or other problems with the cardiovascular system);
skin problems;
problems with the nervous system;
a number of pathologies gastrointestinal tract (pancreatitis, cholelithiasis, etc.).

Lack of dietary lipids in young children can affect weight gain and developmental speed.

Causes of high and low lipid levels

The most common cause of elevated lipid levels in a blood test is errors made during blood donation. Patients do not donate blood on an empty stomach, which is why lipid levels do not have time to normalize, and the doctor may mistakenly suspect some problems. However, there are many pathologies that cause disturbances in blood lipids, regardless of diet.

Pathological conditions associated with changes in the amount of lipids in the blood are called dyslipidemia. They are also divided into several types. If the level of triglycerides in the blood is elevated, they speak of hypertriglyceridemia ( synonym – hyperlipemia). If cholesterol levels increase, they speak of hypercholesterolemia.

Also, all dyslipidemias by origin are divided into the following groups:

Primary. Primary dyslipidemias generally mean genetic diseases and abnormalities. As a rule, they are manifested by an excess or deficiency of any enzymes, which disrupts lipid metabolism. As a result, the amount of these substances in the blood decreases or increases.
Secondary. Secondary dyslipidemias mean pathological conditions, in which the increase in blood lipids is a consequence of some other pathology. Thus, it is necessary to treat, first of all, this particular pathology, then the lipid level will gradually stabilize.

The main task of the attending physician is to make a correct diagnosis based on test results and the patient’s symptoms. Secondary dyslipidaemias are more common and are usually the first to be excluded. Primary dyslipidemias are much less common, but they are much more difficult to diagnose and treat.

There are five main types of primary hyperlipoproteinemia ( elevated lipoprotein levels):

Hyperchylomicronemia. With this disease, the level of triglycerides in the blood increases, while the level of other lipids usually remains within normal limits. Patients may experience paroxysmal abdominal pain, but without tension in the abdominal muscles. Xanthomas may appear on the skin ( brown or yellowish formations). The disease does not lead to the development of atherosclerosis.
Familial hyper-beta lipoproteinemia. With this pathology, the amount of beta-lipoproteins, and sometimes pre-beta-lipoproteins, increases. The analysis showed significantly higher cholesterol levels. Triglyceride levels may be normal or slightly elevated. Patients also develop xanthomatosis ( xanthomas on the skin). The risk of atherosclerosis increases significantly. With this disease, myocardial infarction is possible even at a young age.
Familial hypercholesterolemia with hyperlipemia. The levels of both cholesterol and triglycerides in the blood are significantly elevated. Xanthomas are large and appear after 20–25 years. Increased risk of developing atherosclerosis.
Hyper-pre-beta lipoproteinemia. In this case, the level of triglycerides increases, and the level of cholesterol remains within normal limits. The disease is often combined with diabetes mellitus, gout or obesity.

Essential hyperlipemia also sometimes occurs ( Buerger-Grütz disease). The above diseases are diagnosed based on electrophoresis data. You can suspect one of these pathologies as follows. U healthy people After eating a lot of fatty foods, lipemia is observed ( mainly due to the level of chylomicrons and beta-lipoproteins), which disappears after 5–6 hours. If blood triglyceride levels do not decrease, tests should be performed to identify primary hyperlipoproteinemia.

There are also secondary ( symptomatic) hyperlipoproteinemia in the following diseases:

Diabetes. In this case, the excess lipids in the blood are explained by the transformation of excess carbohydrates.
Acute pancreatitis. With this disease, the absorption of lipids is disrupted, and their level in the blood increases due to the breakdown of adipose tissue.
Hypothyroidism. The disease is caused by a lack of hormones

Those who are trying to lose or keep off extra pounds exclude foods containing fat from their diet, such as French fries, hamburgers and sausage. It would seem that the diet contains more fruits and salads, and instead of meat there is fish and seafood, but the body has declared war and is persistently gaining excess weight rather than losing it. Let's figure out which products contain substances that are not obvious at first glance. I would like to note that fats or lipids are a concentrated source of energy. Therefore, you should not constantly eat completely low-fat foods, so as not to deprive yourself of energy. 1 g of fat is enough to get 9 kcal, which is twice as much as the same amount of carbohydrates or proteins. Daily norm Fat consumption according to nutritionists is 40-50 g per day. This figure includes not only animal fats, but also vegetable ones.

Fats at gunpoint

Do not think that by giving up butter in favor of vegetable oil, you will eat less fat - the calorie content of any vegetable oil is a third higher than butter.

It's simple: when buying a bottle of vegetable oil, you buy oil with 100% fat content, while butter can be bought with 70% fat content.

Therefore, it is better to sprinkle the salad with oil rather than generously season it.

You also like to eat seeds: they consist of 70-80% vegetable fat. It is enough to eat no more than 30 g of nuts or seeds per day.

Fatty fish varieties are beneficial with omega-3 acids, but they still contain enough fat and cholesterol, so nutritionists recommend eating such fish no more than 2-3 times a week.

If you can't live a day without fish, give preference low-fat varieties fish such as hake, whiting, cod, pollock.

Cheese is a real source of protein, but it is also high in fat and sodium, which retains water in the body and causes swelling. It is enough to eat up to 30 g of cheese per day.

Have you decided to switch to low-fat cream cheese? But this product is not completely devoid of fat: cheeses with a fat content of 20-30% are called light, and those with a fat content of no more than 20% are considered low-fat.

Low-fat dairy products do contain little fat, but they contain more starch thickeners, preservatives or sugar, i.e. carbohydrates. In addition, due to low-fat foods, many microelements are not absorbed, for example, calcium is not absorbed without vitamin D, which is found in fatty foods. Choose dairy products without additives and low fat content.

Many dieters lean on. Avocado is really satiating, as it contains vegetable fat - 100 grams of product contains 20 g of fat or 208 kcal. In other words, eating several avocados a day will begin to store fat in reserve. It is enough to eat 1 avocado per day.

Which meat dish can it be done without sauce? Avoid various white sauces based on mayonnaise - they hide fat, choose red sauces based on tomatoes, plums, cranberries or pomegranate.

Soup can also be high in calories if it is a cream soup with cream. Replace cream soups with light vegetable ones - they really contain a minimum of calories.

Poultry skin is a source of not only animal fat, but also cholesterol. Remove skin from chicken before cooking and discard chicken wings. The dietary part of chicken is the breast, boiled or steamed. Natural spices and herbs can be added for taste.

Duck or goose contain an abundance of fat, so the meat of these birds is not suitable for weight loss.

Another source of hidden fats is store-bought minced meat, which is simply replete with fats, since not only meat is processed, but also skin along with subcutaneous fat. So it’s better to cook the minced meat yourself.

Our body is designed in such a way that it synthesizes fats from carbohydrates. For example, fructose is processed directly in the liver into triglycerides and fatty acids. If you sit only on fruit for days without a varied diet, you can quickly gain extra pounds. But the more vegetables in the diet, the less chance gain excess weight.

Excess fructose in the diet leads over time to fatty liver disease, and this disease can develop not only in overweight people, but also in skinny people. Fructose is found in large quantities in all fruits - eat no more than 300-400 g of them per day, and avoid store-bought fruit juices altogether.

Vegetable milk substitutes instead of cow's milk have become fashionable - coconut, rice or almond milk. These overseas drinks have no protein at all, unlike cow's milk, but the fat content is up to 14%. So the benefits of such substitutes are questionable.