What are monounsaturated and polyunsaturated fats. The difference between polyunsaturated and monounsaturated fats. Polyunsaturated fatty acids and their uses

There are three types of fats, commonly found in food, and all have different health benefits. These three types of fats are:

1. monone saturated fat

To get the most out of these three fats, you need to understand how they affect your body. It is important to consume each of these fats, as a diet with low content fat carries many risks, such as reduced brain function, bad condition brain health and hormonal imbalance.

Fats are essential for the full functioning of your body, from thermoregulation to weight control. Sufficient use healthy fats is extremely important to maintain good health organism.

The truth is, we've been told for decades that a low-fat diet helps keep us healthy. of cardio-vascular system, stay healthy and slim, but it's not. While it is true that a significant amount of fat in the diet can contribute to weight gain, this is also true of any food that contains a large number of calories. Fats are a necessary part of any healthy diet, and you'll see why very soon.

Monounsaturated fats- this is fatty acid with one double bond. melting point mono unsaturated fat or monounsaturated fatty acids (MUFA), is between saturated fats and polyunsaturated fats (PUFAs), which means that they are in liquid state at room temperature and begin to harden when frozen.

Like all fats, MUFAs contain nine calories per gram and should be consumed in moderation. The most common MUFA found in food is oleic acid, a fatty acid found naturally in vegetable oils and animal fats, especially olive oil. Monounsaturated fats are often found in foods such as olive oil, nuts, avocados, and whole milk.

Studies show that children with high levels of unsaturated fat in their diets have better lipid profiles in serum, which means they actually have fewer blood lipids.

Health Benefits of Monounsaturated Fats

Eating foods rich in monounsaturated fats has numerous beneficial effects on the human body. The main benefits of MUFA are as follows:

1. Protect Against Heart Disease

The most well-documented benefit of eating monounsaturated fats is their positive impact on cardiovascular health, especially by reducing the consumption of foods rich in saturated fats and increasing the consumption of foods rich in MUFAs. Increasing the level of monounsaturated fats in the diet has a protective effect against metabolic syndrome, a group of disorders that increase the risk of cardiovascular disease.

One study published in the journal Journal of Nutrition, the researchers focused on the occurrence of atrial fibrillation (a common type of arrhythmia associated with reduced blood flow to the heart) in women with cardiovascular disease. The findings suggest an association between healthy fat intake and reduced risk development of atrial fibrillation.

The researchers also found that a diet high in monounsaturated fats has a positive effect on children with high cholesterol and other risk factors for cardiovascular disease - even more so than a diet high in PUFAs.

The presence of monounsaturated fats in the diet is also important due to the fact that they have anti-inflammatory properties, which contributes to the overall health of the body. Since inflammation is at the root of most diseases, including in your diet any reducing internal inflammation food increases your ability to prevent the development of common diseases and maintain an appropriate level of health throughout your life.

2. Improve insulin sensitivity and help the body use its fat properly

Another factor contributing to the deterioration of the health of the population of most developed countries is the prevalence of insulin resistance. Insulin resistance is a condition that affects equally all age groups people over the age of 18, and is characterized by the inability of the body to process and release insulin at the right level. This causes a buildup of glucose in the blood and often leads to type 2 diabetes.

Weight loss and regular exercise can help reduce insulin resistance. However, there are also specific dietary changes that need to be made to improve insulin sensitivity, such as reducing saturated fat intake and increasing monounsaturated fat intake.

The root cause of insulin resistance is dysfunction of adipose tissue. Adipose tissue serves a specific purpose by keeping triglycerides in the body when you consume more calories than you need at that very moment. It then releases this energy during fasting as free fatty acids and glycerol. During this process adipose tissue secrete a large number of peptides (amino acid compounds), which have a great positive effect on the brain, liver and skeletal muscles, maintaining their homeostasis and maintaining the metabolic rate.

When the body experiences fatty dysfunction, fat cells failing to release the appropriate amount of peptides and fatty acids, causing insulin resistance and reduced ability to maintain normal body weight. This is most commonly experienced by people who are overweight or have too little body fat.

The good news is that replacing the saturated fats in your diet with monounsaturated fats not only improves insulin sensitivity, it also reverses fat dysfunction. In fact, these fats have a positive effect on adipose dysfunction even in the case of obesity. This is why monounsaturated fats can be so effective in weight loss.

3. Help you lose weight

Diets high in MUFAs are not only beneficial for weight loss due to their effect on fat dysfunction. Eating foods rich in monounsaturated fats has been shown to help patients with elevated levels of certain liver enzymes (a precursor to liver disease) reduce weight, waist circumference, and blood cholesterol levels, among other factors associated with obesity.

Other studies have examined the ability of MUFAs and PUFAs (in various combinations) to help subjects lose weight. Scientists found that a concentration of 60% monounsaturated fat, with a ratio of 1:5 saturated to unsaturated fat, showed the highest level of fat reduction and the ability to prevent further concentration of fat in the body.

4. Improve mood

Eating foods rich in monounsaturated fats has a positive effect on your mood. Replacing saturated fats with monounsaturated fats in your diet can reduce irritability as well as increase your levels. physical activity and energy expenditure at rest, which means you burn more calories even when you're resting.

In a study conducted in University of Las Palmas de Gran Canaria in Spain, focusing specifically on depression, an inverse relationship was found between a diet high in MUFAs and PUFAs and the risk of depression. After studying more than 12,000 candidates who did not initially suffer from depression, the researchers found that high levels of mono- and polyunsaturated fats in the diet were associated with more low level depression, and the consumption of large amounts of dangerous trans fats is associated with the development of mental disorders.

This can be caused, in part, by the activation of dopamine in the body. Dopamine must be activated in order for you to feel emotions of contentment and happiness. High levels of only saturated fats in the diet inhibit the activation of dopamine, which prevents the feeling of happiness and satisfaction in the brain. That's why you need to make sure you're getting enough MUFAs and PUFAs in your diet, especially if you're often prone to depression.

5. Strengthen bones

Monounsaturated fats also allow your bones to absorb calcium efficiently, resulting in increased bone density and reduced risk of bone fragility and diseases such as osteoporosis. Conversely, diets high in saturated and low in unsaturated fats are associated with lower bone density and reduced calcium absorption.

6. Reduce the risk of cancer

For decades, experts have investigated the relationship between a high-fat diet and cancer risk. Although some studies have been inconclusive, much recent evidence supports the hypothesis that a diet high in fat, especially unsaturated fat, may reduce the risk of certain types of cancer. Thus, foods high in MUFAs are potentially anti-cancer products nutrition.

In the case of endometrial cancer, all three common types of healthy fats have been studied. Interestingly, saturated and monounsaturated fats were inversely correlated with the risk of developing this type of cancer, while polyunsaturated fats were not significantly correlated. Of these two fats, which contribute to a reduced risk of endometrial cancer, MUFAs were associated with the largest reduction in this risk.

A diet high in monounsaturated fats has been the subject of surveillance for hepatocellular carcinoma (HCC), a form of liver cancer. HCC is a very understudied cancer, especially in terms of how diet influences potential risk factors. However, in a study over an 18-year period published in the journal International Journal of Cancer, it was found that a diet high in MUFAs was associated with a reduced risk of HCC, while a diet high in saturated and polyunsaturated fats was not associated with a reduced risk of developing HCC.

Another, perhaps the most controversial research topic in this area, is the association between breast cancer risk reduction and MUFA consumption. Some experts argue that a large amount of monounsaturated fats in the diet of women can reduce the risk of developing breast cancer, but not all scientists agree with this, as there is still not enough data.

In one study conducted in June 2016, scientists observed how the consumption of various types of fats during adolescence affects the breast density of developing girls. High breast density increases the risk of developing breast cancer in the future by four to five times, so it may be important indicator potential problems in future.

Scientists observed what types of fats and how much they consumed during adolescence, and then measured their breast density 15 years later. A fairly high correlation was found in women who consumed large amounts of monounsaturated fats. It was noted that the density of the breasts in these women is quite low, which is a good indicator that they significantly reduced the risk of breast cancer.

Monounsaturated vs polyunsaturated fats

These two types of unsaturated fats have some characteristics in common, however, both of these types of fats must be consumed in adequate amounts. Here are the benefits of monounsaturated (MUFA) and polyunsaturated (PUFA) fats for the body:

• They help reduce LDL level(bad cholesterol) and increase HDL and triglyceride levels.
• They have a positive effect on mood.
• They have anti-inflammatory properties, although polyunsaturated fats have more of this property than monounsaturated fats.
• They have a positive effect on the heart.
• They contain nine calories per gram.
• MUFAs help reduce the risk of many types of cancer and have a greater positive impact on brain health and cognitive function than PUFAs.
• MUFAs do not have distinct fatty acid profiles, while PUFAs contain two separate types of fatty acids, omega-3 and omega-6, which must be combined in equal amounts. Consuming too much omega-6 and not enough omega-3s have been linked to some health problems.

What foods contain monounsaturated fats

Some of the best sources of monounsaturated fats are:

• olives
• extra virgin olive oil
• avocado and avocado oil
• almond
• peanut
• red meat

Precautionary measures

It is very important to be aware of how much fat you are consuming, as a huge surplus of calories (from any source) causes most people to accumulate fat in the abdomen. However, in no case is it recommended to severely limit the intake of healthy fats, as this is associated with the development of various diseases.

One study published in the journal Journal of Human Nutrition and Dietetics, shows that a diet high in fat (including all three good fats) is associated with a higher incidence of gallstone disease (GSD). If you are at increased risk of gallstone disease and already have gallstones, you need to monitor your fat intake and report any symptoms to your doctor immediately.

Summarize

• Monounsaturated fats are important part healthy diet for all people.
• A diet high in healthy fats is associated with normal weight body, while low-fat diets are dangerous and useless.
• All three types of healthy fats (saturated, monounsaturated, and polyunsaturated) should be eaten regularly, although studies show that saturated fats should be eaten less than the other two types of fats. As for trans fats, they should be completely avoided.
• Monounsaturated fats are an effective natural defense against cardiovascular disease, insulin resistance, many types of cancer, weakened bones, and depression.

You need to get enough monounsaturated fats from organic products nutrition. Olive oil, eggs, and red meat may in some cases be low in MUFA due to GMOs, unhealthy feeds, and unnatural animal lifestyles.

In modern popular dietology special place occupied by saturated fats, which are relegated to the role of the villain in the history of malnutrition. In the world of fitness enthusiasts and advocates of light and natural nutrition, this opinion is often considered a fact, and an alternative point of view has no right to exist. However, among nutrition professionals, things are not so simple. In recent years, saturated fats have been increasingly defended by arguments confirming their benefits and even necessity for the body. So who is right in this conflict of opinions?

Let's try to figure it out...

Natural sources of saturated fats. In reasonable quantities, they only benefit.

What are saturated fats?

Roughly speaking, from the point of view of chemistry, saturated fats are simply a type of fat in the molecular chains of which there are no double bonds between carbon molecules, since they are saturated with hydrogen molecules. Often they and oils rich in them can be distinguished "by eye" due to the fact that they tend to solidify at room temperature.

Saturated fats are found mainly in animal sources, especially fatty meats and dairy products. These fats are found in excess in foods such as lamb, fatty, pork, poultry skin, cream, lard, cheeses, whole milk products, etc.

Many bakery products and fried foods, regardless of the oil used in cooking, can contain high levels of saturated fat. In addition, some vegetable oils, such as palm, palm kernel, coconut and others, also consist mainly of saturated fats.

The debate about the dangers and benefits of saturated fats first unfolded in 1950 and continues to this day. Almost every year scientific and medical journals publish the results of research on this topic. However, it can be seen that in last years the scale of the advocates of saturated fat consumption still outweighs and this forces new force rush into battle professionals and entire organizations that have made a name for themselves and careers in the fight against the consumption of saturated fats.

When looking for information about saturated fats, you will likely find many articles on how to cut down (or even avoid) their consumption. Much fewer sources look at this issue from different angles, evaluating not only the disadvantages, but also the advantages of unsaturated fats. In this article, we will try to restore justice by highlighting the issue from both sides.

Arguments against saturated fats

• The American Heart Association recommends limiting your intake of saturated fats as much as possible. According to them, these fats can raise the level of "bad" and lead to diseases of the cardiovascular system. The American Heart Association is an authoritative organization that bases its recommendations on years of evidence-based research. This association recommends striving for a diet that provides no more than 6% of calories from saturated fat. total;
• Saturated fat intake is generally considered a risk factor for dyslipidaemia;
• In 2003, the results of a meta-analysis were published, which showed a significant relationship between the consumption of large amounts of saturated fat and the development of breast cancer. Although two follow-up analyzes found weak evidence for primary outcomes, such a risk is considered proven;
• In 2007 joint report World Fund Cancer Research and the American Institute for Cancer Research have provided limited but fairly strong evidence between animal fat intake and the development of colorectal and some other cancers. Some researchers agree that this risk is directly related to the high content of saturated fat in animal fats;
• Some researchers point to a relationship between the consumption of palmitic and myristic saturated fatty acids and the risk of developing prostate cancer;
• Some experts point to a relationship between saturated fat intake and a decrease in bone mineral density. Men are especially susceptible to this influence;
• Many nutritionists see a direct link between high saturated fat intake and weight gain. The ministries of health of various developed countries, among which there are such authoritative institutions as the Canadian Department of Health, the UK Food Standards Agency, the US Department of Health and Human Services, etc., mention the need to reduce the consumption of animal fats in dietary recommendations to reduce the development of obesity. , considering their main danger is the presence of a large amount of saturated fats in them;

Arguments for Saturated Fats

• Saturated fats increase the amount of LDL cholesterol. Despite the fact that we are accustomed to considering cholesterol as something unambiguously negative, some of its types have great importance for the life of the organism. It makes up the membranes of every cell in our body. In addition, it is involved in the production of hormones such as cortisol, testosterone and estradiol.
• Saturated fats also increase HDL cholesterol. HDL (high-density lipoprotein) is more commonly known as the "good cholesterol". This type of cholesterol, on the contrary, lowers the likelihood of developing cardiovascular diseases;
• There is evidence to suggest that saturated fat does not increase the risk of heart disease. In 2010, the results of extensive studies were published that affected 347,747 subjects. According to these results, no link could be found between saturated fat intake and heart disease. The authors of the studies actually called the harm from consuming saturated fats a myth that arose on the basis of the love of individual professors and researchers in their theories;
• Some studies show that saturated fat intake reduces the risk of stroke in older people;
• Saturated fats are more stable at high temperatures. When unsaturated fats react with oxygen at high temperatures (as happens when frying with most vegetable oils), a number of toxic by-products are formed. Saturated fats do not have this disadvantage, since the very structure of the molecule, which makes them saturated, does not contribute to oxidation. So, despite the public opinion to the contrary, saturated fats are a healthier choice for high-temperature frying;
• Foods containing saturated fats tend to be more nutritious and contain essential fatty acids, vitamins, and minerals. Very difficult to compose healthy diet a person without enough, meat, dairy products, etc.;
• Diets high in saturated fat are healthier than their unsaturated counterparts. This is amazing, but it could very well be true. We often hear that eating saturated fat will make you fat, but that's only half true. The fact is that diets high in saturated fat often also contain a lot of sugar, refined carbohydrates, salt and chemical additives that retain water. However, a 2013 study by the American Health Organization proved that a diet high in fat but low in carbs and sugar actually has the opposite effect. This study proved the critical importance of carbohydrates, not fats, in weight gain;
• At a conference on reducing saturated fat intake, the American Dietetic Association criticized the public's over-concern about saturated fat. In their opinion, much more serious health risks are the tendency to replace these types of fats with refined carbohydrates, the fault of which in the development of obesity (especially in adolescents) is considered proven. According to American nutritionists, the emphasis should not be on reducing the consumption of saturated fats, but on the development of a culture of eating unambiguously healthy fats and unrefined carbohydrates.

So what about saturated fats?

While the debate continues about the place of saturated fat in diet food, we can only focus on the common ground in the opinions of supporters and opponents of the consumption of these substances. And fortunately, there is still a common opinion.

But these sources of saturated fats should be avoided. They are harmful in any quantity.

Thanks to a large-scale study published in March 2014, it can be said that it is not the consumption of saturated fats as such that is crucial, but the gradual displacement of vital food groups by such products, such as fresh vegetables, fruits, protein crops, from the diet of average consumers.

For both supporters and moderate opponents of consumption saturated acids There are general recommendations that are certainly useful and reduce the risk of developing obesity and CVD, regardless of the intake of fats and their sources:

• food should make up about 2/3 of the diet;
• Choose low-fat meat and avoid frying with any fat when cooking;
• Focus not on single nutrients, but on whole food groups such as fresh (and unprocessed) plant and animal foods;
• Set aside at least half an hour a day for various kinds physical activity;
• Maintain a healthy body weight, avoid overeating;
• Know your cholesterol levels and take steps to lower them if necessary. Get tested at least every 18 months at a young age and every 6 months after 50;
• Don't buy products whose ingredients you don't understand;
• Remember that even if the risk of eating saturated fats is fully proven, their contribution to obesity and damage to the health of the cardiovascular system and the body as a whole will be at least sixth after overeating, a sedentary lifestyle, high blood pressure, refined carbohydrates and sugar. as well as unfavorable genetics.

The question of the influence of saturated fats on the development of obesity and CVD does not have a clear answer. However, reducing your intake of fatty foods in favor of vegetables and fruits still seems like a good idea for those who like to indulge in tasty treats. Even if saturated fats turn out to be absolutely harmless, the total share of foods containing them in the human diet should not exceed 1/3. And physical activity and the use of fresh plant foods certainly will not be harmful, regardless of how you feel about fats in general.

By themselves, saturated fatty acids cannot be good or bad for heart health. The heart muscle needs polyunsaturated and monounsaturated fatty acids. The effect of saturated fats on the human body, compared with unsaturated fats, is less useful, but it cannot be argued that they are absolutely harmful.

It is possible that some saturated fatty acids are beneficial in preventing heart disease.

What does the "degree of saturation" of fat mean?

The saturation of fatty acids (saturated, unsaturated, polyunsaturated) depends on the number of double bonds between atoms in the fat molecule. Saturated fatty acids are saturated with hydrogen atoms and have no double bonds, while monounsaturated fatty acids have one double bond and polyunsaturated fatty acids have many.

Saturated straight-chain fatty acids are classified as a separate class because they have their own structure.

What are saturated fats?

Different types of saturated fatty acids differ from each other in chain length. There are saturated fatty acids with different chain lengths: short, medium, long and very long.

Short chain saturated fatty acids are:

• Butyric acid (found in dairy products);
• Caproic acid (found in dairy products).

Medium chain saturated fatty acids are:

• Caprylic acid (coconut, palm kernel oil);
• Capric acid (coconut, palm kernel oil);
• Lauric acid (coconut, palm kernel oil).

Long chain saturated fatty acids are:

• Myristic (found in many foods);
• Palmitic (found in many foods);
• Stearic (found in many foods);
• Arachidic (peanut), not to be confused with arachidonic acid.

Very long chain saturated fatty acids are:

• Behenovaya (peanut);
• Lignoceric (peanut).

The effect of different saturated fats on the body varies, just as the effect of omega-3 polyunsaturated fats differs from omega-6.

Heart health

Most of the research on saturated fats has been in relation to their effects on the heart, interactions with cholesterol and plasma triglycerides.

The purpose of the meta-analyses was to clarify the effects of saturated fat consumption and to identify risks to heart health. As a result, scientists have not received evidence that saturated fat increases the risk of developing cardiovascular disease. Studies have not been able to confirm an association between saturated fat intake and the development of cardiovascular disease, stroke, and coronary heart disease. 3

However, replacing saturated fats with polyunsaturated fats will help eliminate these risks. 2

Blood cholesterol level

Saturated fats increase cholesterol levels compared to polyunsaturated fats. 2 Various studies show that replacing saturated fats with polyunsaturated fats reduces cholesterol and triglyceride levels in the blood. 9 This may lead to the conclusion that saturated fat increases these indicators, although in fact they may have a neutral effect.

Consumption of monounsaturated fatty acids in large quantities is good for the heart. one

Scientists have not yet confirmed that high cholesterol causes heart problems. Although the ratio of “good” cholesterol and total cholesterol is an accurate diagnostic parameter. four

Effect on the brain

In one study, replacing dietary monounsaturated fatty acids with saturated fatty acids using vegetable oil (40% fat of the total, 16% fat of the selected group) made participants more irritable and less active. 6

Weight gain and loss

Appetite

Studies on the appetite suppressant hormone (neuropeptide YY) have shown that fatty foods are much more effective than proteins and carbohydrates in raising blood levels of the neuropeptide after meals. 5 Note that the participants in the experiment consumed saturated fats on a par with polyunsaturated fatty acids, but in greater quantities than monounsaturated fatty acids. In other studies 7 saturated fats were consumed in a small amount large quantities than monounsaturated fatty acids. At the same time, the level of the neuropeptide remained stable throughout the day and increased many times only after meals.

Saturated fats are more effective than unsaturated fats in stimulating neuropeptide production. But these conclusions cannot yet be called objective.

Hunger and Satiety Study 8 confirm that saturated fats are slightly better than unsaturated fats at suppressing appetite and satisfying hunger.

Activity

Replacing monounsaturated fatty acids with saturated fatty acids reduces spontaneous activity, so you burn fewer calories. 6

Hormones

Androgens

Diet has a huge impact on hormonal background. Vegetarians have low androgen levels, as do people who prefer low-fat foods. In men, a diet low in "healthy" fats and high in fiber reduces androgen levels. A diet that is 41% fat, most of which is saturated, increases testosterone. ten In older men, with a reduction in fatty foods, testosterone levels fall by 12%, and in young men, with an increase in dietary fat, testosterone levels can increase by 13%. 10

Dietary fats in general (with a slight margin in favor of saturated fats) have a positive effect on the production of testosterone and androgens. Hormonal fluctuations with changes in the fat content in food are quite small (below 20%).

Sources

1. Cholesterol, coronary heart disease and stroke: a review of published data from observational studies and randomized controlled trials.
2. Misconceptions about dietary fatty acids and recommendations for CHD prevention.

Saturated fatty acids (SFAs) are carbon chains whose number of atoms varies from 4 to 30 or more.

The general formula of compounds of this series is CH3 (CH2)nCOOH.

For the past three decades, it has been believed that saturated fatty acids are harmful to human health, as they are responsible for the development of heart disease and blood vessels. New scientific discoveries have contributed to a reassessment of the role of compounds. Today it has been established that in moderation (15 grams per day) they do not pose a threat to health, but rather favorably affect the functioning of internal organs: they participate in the thermoregulation of the body, improve the condition of hair and skin.

Triglycerides are made up of fatty acids and glycerol (a trihydric alcohol). The former, in turn, are classified according to the number of double bonds between carbohydrate atoms. If they are absent, such acids are called saturated, present -.

Conventionally, everything is divided into three groups:

The daily fat intake for women under 40 is 85 - 110 grams, for men - 100 - 150. Older people are advised to limit consumption to 70 grams per day. Remember, the diet should be 90% unsaturated fatty acids and only 10% saturated triglycerides.

Chemical properties

The name of fatty acids depends on the name of the corresponding hydrocarbons. Today, there are 34 main compounds that are used in everyday life. In saturated fatty acids, two hydrogen atoms are attached to each carbon atom of the chain: CH2-CH2.

Popular ones:

• butane, CH3(CH2)2COOH;
• caproic, CH3(CH2)4COOH;
• caprylic, CH3(CH2)6COOH;
• capric, CH3(CH2)8COOH;
• lauric, CH3(CH2)10COOH;
• myristic, CH3(CH2)12COOH;
• palmitic, CH3(CH2)14COOH;
• stearic, CH3(CH2)16COOH;
• laceric, CH3(CH2)30COOH.

Most saturated fatty acids have an even number of carbon atoms. They dissolve well in petroleum ether, acetone, diethyl ether, chloroform. High-molecular saturated compounds do not form solutions in cold alcohol. At the same time, they are resistant to the action of oxidizing agents, halogens.

In organic solvents, the solubility of saturated acids increases with increasing temperature and decreases with increasing molecular weight. When released into the blood, such triglycerides merge and form spherical substances that are deposited “in reserve” in adipose tissue. Related to this reaction is the myth that saturated acids lead to blockage of the arteries and should be completely eliminated from the diet. In fact, diseases of the cardiovascular system arise as a result of a combination of factors: wrong image life, lack of physical activity, abuse of high-calorie junk food.

Remember, a balanced diet enriched with saturated fatty acids will not affect the figure, but, on the contrary, will benefit health. At the same time, their unlimited consumption will negatively affect the functioning internal organs and systems.

Significance for the body

The main biological function of saturated fatty acids is to supply the body with energy.

To maintain vital activity, they should always be present in the diet in moderation (15 grams per day).
Properties of saturated fatty acids:

• charge the body with energy;
• participate in tissue regulation, hormone synthesis, testosterone production in men;
• form cell membranes;
• provide assimilation and,;
• normalize menstrual cycle among women;
• improve reproductive function;
• create a fatty layer that protects the internal organs;
• regulate processes in the nervous system;
• involved in the production of estrogen in women;
• protect the body from hypothermia.

To maintain health, nutritionists recommend including foods containing saturated fats in the daily menu. They should account for up to 10% of calories from the total daily diet. This is 15 - 20 grams of the compound per day. Preference should be given to the following "useful" products: large liver cattle, fish, dairy products, eggs.

Saturated fatty acid intake is increased by:

• lung diseases (pneumonia, bronchitis, tuberculosis);
• treatment of gastritis, duodenal ulcer, stomach;
• removal of stones from the bladder / gallbladder, liver;
• general depletion of the body;
• pregnancy, breastfeeding;
• living in the Far North;
• the onset of the cold season, when additional energy is spent on heating the body.

Reduce the amount of saturated fatty acids in the following cases:

• with cardiovascular diseases;
• overweight (with 15 "extra" kilograms);
• diabetes mellitus;
• high level;
• reducing the energy consumption of the body (during the hot season, on vacation, during sedentary work).

With insufficient intake of saturated fatty acids, a person develops characteristic symptoms:

• body weight decreases;
• disruption of the nervous system;
• falling productivity;
• there is a hormonal imbalance;
• the condition of nails, hair, skin worsens;
• infertility occurs.

Signs of an overabundance of compounds in the body:

• increased blood pressure, disruption of the heart;
• the appearance of symptoms of atherosclerosis;
• the formation of stones in gallbladder, kidneys;
• an increase in cholesterol, which leads to the appearance of fatty plaques in the vessels.

Remember, saturated fatty acids are eaten in moderation, not exceeding the daily allowance. Only in this way can the body extract from them maximum benefit, without accumulating slags and without "overloading".

The largest amount of EFAs is concentrated in animal products (meat, poultry, cream) and vegetable oils (palm, coconut). In addition, the human body receives saturated fats with cheeses, confectionery, sausages, cookies.

Today it is problematic to find a product containing one type of triglycerides. They are in combination (saturated, unsaturated fatty acids and cholesterol are concentrated in lard, butter).

The largest amount of SFA (up to 25%) is part of palmitic acid.

It has a hypercholesterolemic effect, so the intake of products in which it is included should be limited (palm, cow oil, lard, beeswax, sperm whale spermaceti).

Foods containing the maximum concentration of saturated fatty acids:

• fast food;
• cream;
• palm, coconut oil;
• chocolate;
• confectionery;
• fat;
• chicken fat;
• ice cream made from full-fat cow's milk;
• cocoa oil.

To maintain heart health and stay lean, it is recommended to choose foods with less fat. Otherwise, problems with blood vessels, excess weight, slagging of the body cannot be avoided.

Remember, triglycerides with a high melting point are the most harmful to humans. It takes five hours and more energy to digest and eliminate waste from a fried piece of fatty beef or pork than it does to digest chicken or turkey. Therefore, it is better to give preference to bird fat.

Applications

1. In cosmetology. Saturated fatty acids are part of dermatotropic products, creams, ointments. Palmitic acid is used as a structurant, emulsifier, emollient. Lauric acid is used as an antiseptic in skin care products. Caprylic acid normalizes the acidity of the epidermis, saturates it with oxygen, and prevents the growth of yeast fungi.
2. AT household chemicals. NFAs are used in the manufacture of toilet soaps and detergents. Lauric acid serves as a foaming catalyst. Oils containing stearic, myristic and palmitic compounds are used in soap making for the preparation of a solid product, the production of lubricating oils, and plasticizers. Stearic acid used in the manufacture of rubber, as a softener, and in the creation of candles.
3. In the food industry. Used as food additives under the index E570. Saturated fatty acids act as a glazing agent, defoamer, emulsifier, and foam stabilizer.
4. In and drugs. Lauric, myristic acids exhibit fungicidal, viricidal, bactericidal activity, inhibiting the growth of yeast fungi and pathogenic microflora. They are able to enhance the antibacterial action of antibiotics in the intestine, which increases the effectiveness of the treatment of viral and bacterial acute diseases. intestinal infections. Presumably, caprylic acid maintains a normal balance of microorganisms in the genitourinary system. However, these properties are not used in preparations. When lauric and myristic acids interact with bacterial and viral antigens, they act as immunological stimulants, helping to increase the body's immune response to the introduction of an intestinal pathogen. Despite this, fatty acids are included in medicines and dietary supplements only as excipients.
5. In poultry, livestock. Butanoic acid increases the productive life of the sow, maintains the microecological balance, improves the absorption of nutrients and the growth of intestinal villi in the body of livestock. In addition, it prevents oxidative stress, exhibits anti-cancer, anti-inflammatory properties, which is why it is used in the creation of feed additives in poultry and livestock.

Conclusion

Saturated and unsaturated fatty acids are the main sources of energy for the human body. Even at rest, they are extremely important for the construction and maintenance of cell activity. Saturated fats come into the body with food of animal origin, they distinctive feature is a solid consistency that persists even at room temperature.

Deficiency and excess of limiting triglycerides adversely affect human health. In the first case, working capacity decreases, the condition of the hair and nails worsens, the nervous system suffers, in the second, there is an accumulation overweight, the load on the heart increases, cholesterol plaques form on the walls of blood vessels, toxins accumulate, diabetes develops.

For wellness recommended daily dose saturated fatty acids is 15 grams. For better absorption and removal of waste residues, eat them with herbs and vegetables. So you do not overload the body and replenish energy reserves.

Reduce your intake of harmful fatty acids found in fast food from fast food, rich pastries, fried meat, pizza, cakes. Replace them with dairy products, nuts, vegetable oils, poultry, "seafood". Watch the quantity and quality of the food you eat. Limit the consumption of red meat, enrich your diet with fresh vegetables and fruits, and you will be surprised at the result: your well-being and health will improve, your working capacity will increase, and there will be no trace of the previous depression.

Unsaturated fats are also often referred to as " good fats as they can have a positive effect on your heart health. Although the mechanisms by which they affect lipids are not fully understood, studies have shown that unsaturated fats may slightly lower levels. LDL cholesterol and level up HDL cholesterol. Some polyunsaturated fats, such as omega-3 fatty acids, can also help lower blood triglyceride levels.

While there are many supplements that contain unsaturated fats such as cod liver oil and fish fat, getting unsaturated fats from food makes it possible to greatly improve your cardiovascular system. Plus, these foods will also provide your body with other heart and blood vessel-healthy nutrients. Modern nutritionists recommend getting 25 to 35% of your calories daily from fat, where unsaturated fat should make up most consumed fat.

Increasing HDL

Lipoproteins high density(HDL) is known as the "good" cholesterol - it has a protective effect on the cardiovascular system. Low-density lipoproteins (LDL) increase the risk of developing cholesterol plaques in the arteries, which can lead to cardiovascular disease. In a study conducted Brigham and Women's Hospital and medical institute Johns Hopkins (Johns Hopkins Medical Institutions), it has been found that replacing carbohydrates with unsaturated fats in a heart-healthy diet increases "good" cholesterol levels. While this diet did not lower "bad" cholesterol, it did lower triglycerides and blood pressure. The results of this study appeared in the November issue of the journal Journal of the American Medical Association in 2005.

Reducing the risk of developing cardiovascular disease

Estimated American Heart Association, more than 81 million people suffer from at least one of the forms of cardiovascular disease (as of 2006). These diseases and disorders include stroke, high blood pressure (hypertension), heart failure, and coronary heart disease. Mayo Clinic reports that one type of unsaturated fat may reduce the risk of developing coronary disease heart and lower blood pressure. Omega-3 fatty acids, found in foods such as walnuts and oily fish, have a protective effect on the heart. This type of fat also reduces the risk of developing inflammatory diseases and certain types of cancer, according to the university. University of Maryland Medical Center.

Energy

Proteins and unsaturated fats are sources of energy for the body. The difference lies in how the body uses them. Oklahoma Cooperative Extension Service explains that the main function of protein is to maintain the structure of the body. If a person consumes more protein than is needed for this function, the body uses the excess for energy. Fats are the most energy efficient form of food, but they are also the slowest source of energy.

Vitamin absorption

Unsaturated fats help the body absorb fat-soluble vitamins. When a person consumes fat-soluble vitamins, the body absorbs them and stores them in fatty tissues. Because the body stores fat-soluble vitamins, overconsumption of them can cause the symptoms of hypervitaminosis to develop. Fat-soluble vitamins include vitamin K, vitamin A, vitamin D, and vitamin E.

Structure

Proteins provide structure for bones and muscles, which helps maintain the body's bone structure. Unsaturated fats control another type of structure, the cell wall. Each cell has a wall that performs structural, protective and transport functions, controls the rate of cell growth and resists water pressure. Without cell walls, the cell membrane would simply rupture.

Unsaturated fats - food list

If you want to include unsaturated fats in your daily diet, you need to replace (at least partly) foods high in saturated fats with foods rich in unsaturated fats. Otherwise, you risk gaining weight and increasing blood lipids. Here is a list of foods rich in saturated fats:

• Avocado. This delicious fruit is loaded with monounsaturated fats. You can use avocados themselves or use avocado oil in salads and other dishes.
• Olives. Green, black and Kalamata olives are not only delicious, but also rich in monounsaturated fats. You can eat olives and olive oil, which is also rich in healthy fats.
• nuts. They contain both types of unsaturated fats: polyunsaturated fats and monounsaturated fats. Walnuts, as a rule, contain more polyunsaturated fats compared to other nuts, while pistachios, almonds and pecans contain more monounsaturated fats. Nuts are also rich in other health-promoting ingredients such as fiber, phytosterols, vitamins, minerals, and protein.
• oily fish. Fish is generally a lean food that is very good in a lipid-lowering diet. However, some varieties of fish are high in omega-3 fats, a type of polyunsaturated fatty acid. To oily fish rich in unsaturated fats include mackerel, salmon, mackerel, herring, tuna, anchovies, etc. (for more details, see Omega-3 in fish: Omega-3 content table in various fish). Try to use at least a couple of times a week fish meals- salted mackerel (not smoked) is especially good and healthy.
• Some oils. If you are following a lipid-lowering diet, you can switch from using butter or margarine high in unsaturated fats and trans fats to healthy vegetable oils that are high in unsaturated fats. These oils include: olive, sesame, safflower, corn, soybean and linseed oil and avocado oil.
• seeds. Sesame seeds are rich in monounsaturated fats, while pumpkin, sunflower, flax and chia seeds are rich in polyunsaturated fats.

In addition to eating foods rich in unsaturated fats, you may also find that the modern market (pharmacies and online health stores) sells a lot of dietary supplements containing unsaturated fats, which can also be used as an additional source of them. If for one reason or another you are unable to consume the healthy foods listed above on a regular basis, you can start taking supplements that will promote the health of your cardiovascular system and the whole body.

Now no one doubts that it is impossible to completely remove fats from your diet either for weight loss or for gaining weight. muscle mass. Many of the fats are very necessary and useful.

Due to their high calorie content, fats are an excellent source of energy. In addition to glycerin, they contain fatty acids, which largely determine the biological value of food products.

Some vitamins cannot be active unless they are dissolved in fats.

Functions of fatty acids

Fatty acids are components of phospholipids and glycolipids that make up the structure of cell membranes.

Fatty acids are components of triacylglycerides (neutral fats) - the main source of energy in the body, reserved in adipose tissue. Cm. .

About 70 different fatty acids have been found in the human body. Of these, about 20 are the most common. All of them contain unbranched chains built from an even number (12-24) of carbon atoms. Among them, acids with 16 and 18 carbon atoms C16 (palmitic) and C18 (stearic, oleic and linoleic) predominate.

Fatty acids are divided into two groups: saturated and unsaturated depending on their chemical nature.

There is an opinion that only unsaturated fats (which are mainly vegetable oils) are useful, and animal fats with saturated fatty acids should be avoided. But this is a very controversial and unsafe position. After all, saturated fats are very important in the body.

unsaturated fatty acids

Unsaturated (unsaturated) fatty acids are acids in the structure of which there are one or more double bonds between adjacent carbon atoms. Moreover, chemically, these double bonds in almost all cases are cis-double bonds (not trans-). This is a very important structural difference that makes fatty acids active and beneficial.

What does this mean and how can we benefit from it for ourselves?

With the help of the correct double unsaturated bonds, acids have a high oxidative reactivity. It is used by the body to update cell membranes, regulation of their permeability, synthesis of regulators immune protection and other biologically active substances.

Double bonds can be different amount: if such a bond is present in a single copy, then the acid is called monounsaturated (Omega-9, oleic acid).

If there are several double bonds, the acids are called polyunsaturated. These include Omega-3 (linolenic) and Omega-6 acids (linoleic and arachidonic).

Unlike Omega-9, polyunsaturated acids are not produced by the human body and must be supplied with food.

Foods with unsaturated fatty acids

The only animal fat that belongs to the same category is fish.

Products with monounsaturated acid harden on cooling. This can be seen in the example of olive oil, if you put it in the refrigerator.

Saturated fatty acids

Saturated (limiting) fatty acids are those fatty acids in the structure of which there are no double bonds. They are considered the most harmful, it is on them that all the harm of fats is blamed: from atherosclerosis to obesity.

With them excess You can really earn a whole “bouquet” of various diseases when you use it.

But you should not be so afraid of them that you should not completely remove them from the diet - after all, they are involved in the synthesis (including testosterone), the transfer and assimilation of vitamins and trace elements, and are also a source of energy. It is important to note that the lack of animal fats in a woman's diet can lead to hormonal imbalance, and in extreme cases, to infertility.

Foods with saturated fatty acids

Foods high in saturated fat are usually animal-based: butter, cream, milk, fatty meats. There is a pattern - the more saturated acids in the product, the more difficult it is to melt it, to bring it from a solid state to a liquid one. For example, you can easily guess where there are more saturated acids - in vegetable or butter.

From herbal products high in saturated fats include coconut oil, however, there is still fierce debate about their benefits or harms. But, despite this, they are actively and in large quantities added to various cheap products and surrogates. Their health benefits are in doubt.

For better digestibility, animal fats are melted (for example, used for frying on them). Their digestibility increases not only when melted, but also if they are turned into an emulsion. Thus, fatty acids from milk, butter, cream are better absorbed by the body than from a piece of lard.

Foods that are healthier if eaten cold plant origin with unsaturated fatty acids, it is recommended to cook on animal fats. When heated, the double bonds of oils will undergo intense oxidation. There is an opinion that at this time, carcinogenic substances are formed, which, when accumulated in the body, cause cancer.

How much fat does a person need?

AT Everyday life per day of fat should be consumed about 1 g per kg of body weight. That is, if you weigh 65 kg, then you will get 65 g of fat.

Half of the fatty acids consumed per day should be of an unsaturated nature (vegetable oils, fish oil).

There is no need to eat fats - they can be obtained from familiar products. BUT fatty foods(the same oils) should be consumed in minimal quantities.

When losing weight, you can reduce the amount of fat to 0.8 g per kg of body (but not less than 30 g of fat per day). At the same time, it is worth calculating the amount of fat not by the available body weight, but by the desired mass, which you will have without excess fat (one of the ways to find out% fat is with the help of special weights).

Fatty foods have long been considered harmful, both for the body as a whole and for the figure. However, not all fats have a negative effect on our body. Fatty acids are divided into and unsaturated. The former have a simple structure and solid form. Once in the blood, they form special compounds that settle in the form of a fatty layer. Excessive consumption of foods high in animal fats leads to obesity and cardiovascular pathologies.

Not all fats are harmful and dangerous to the human body. Unsaturated (vegetable) fatty acids are the “right” fats. They have a positive effect on well-being, and, despite the complex molecular formula, they do not clog blood vessels, but move freely through the arteries, increasing their elasticity, removing cholesterol. A lot of healthy fats in seeds, nut kernels, seafood, vegetables.

Monounsaturated fatty acids and their importance

This type Substances are divided into monounsaturated and polyunsaturated. Each type has its own advantages and features. Both options for any temperature indicators remain in a liquid state. When deciding to include monounsaturated fats in a diet for men or women, you should understand what foods contain these substances. This type useful elements enters the body with active ingredients rapeseed and sunflower oil They are also found in peanuts and olives.

A group of scientists have conducted repeated studies, thanks to which they were able to prove that foods containing unsaturated fatty acids, in the right proportions, are effective for losing weight and gaining muscle mass during training. In addition, MUFA:

• helps fight low hemoglobin and oncological diseases mammary gland;
• improves the condition of patients with joint diseases such as rheumatism and arthritis;
• promotes the cleansing of blood vessels and arteries.

For the person leading active image life, the daily intake of unsaturated fatty acids is 20% of the total energy value menu. When purchasing products in supermarkets, be sure to carefully study the packaging. The labels always indicate the content of fats, proteins and carbohydrates.

This type useful substances not synthesized by our bodies. They get to a person from the food that we consume. Foods rich in fats are necessary to improve the functioning of the brain, nervous system, the functioning of the heart muscle and blood vessels.

Polyunsaturated fatty acids and their uses

Polyunsaturated fatty acids are divided into two types - omega-3 and omega-6. It is important to understand what these substances are and what they contain, because you can only replenish their reserves in the body with the help of food.

Omega-3 prevents pathologies of the heart muscle and stroke, lowers blood pressure, improves heartbeat and normalizes blood composition. Also, scientists came to the conclusion that the use of this substance helps to prevent the development of acquired dementia. PUFAs are indispensable during pregnancy and lactation, because everything that enters the mother's body receives the developing fetus.

You can saturate the body with omega-3 by supplementing the menu certain products. What is a food rich in PUFAs? Pay attention to this list:

• fatty fish;
• flax seeds;
• soy and legumes;
• walnut kernels;
• shrimps.

Omega 6 in small quantities found in avocados, eggs, whole grain bread, hemp and corn oil. This substance is essential for normal functioning digestive tract, improving the function of hematopoiesis, it is also involved in the formation of cell membranes, the development of vision and nerve endings.

If you introduce foods low in solid (saturated) fats into the diet, and at the same time increase the consumption of vegetable analogues, this will improve the overall tone of the skin and muscles, allow you to lose weight and improve metabolic processes.

The need for PUFAs increases with intense physical activity, during active growth, pregnancy, in case of development of diabetes mellitus, heart disease. Reduce fat intake when allergic manifestations, stomach pain, lack of physical activity, people in old age.

What to include on the menu

Unsaturated fats belong to the group of easily digestible substances. But you can not abuse food rich in these substances unique in their composition.

To speed up the absorption process, eat foods that have not been heat-treated. The melting point affects the breakdown of these substances and the rate of absorption into the blood. The higher it is, the worse the element is absorbed.

Unsaturated fatty acids are involved in the formation of the human immune system, brain and heart function. They improve memory, attention and help in the fight against depression. Without fat, the body does not absorb vitamins A, D, K, E. Daily use healthy fats, the list of products presented in the table below will allow you to develop a complete and balanced menu on every day.

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

Foods high in monounsaturated fats:

The approximate amount is indicated in 100 g of the product

73.3 g

63.6 g

53.6 g

40.6 g

30,7

24.7 g

24.4 g

24.4 g

23.7 g

22.2 g

21.2 g

18.9 g

18.6 g

15.6 g

9.8 g

General characteristics of monounsaturated fats

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

Beware of rapeseed oil!

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

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

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

Daily requirement for monounsaturated fats

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

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

The need for monounsaturated fats is increasing:

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

The need for monounsaturated fats is reduced:

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

Digestibility of monounsaturated fats

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

Useful properties of monounsaturated fats, their effect on the body

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

A balanced intake of fats of the MUFA group contributes to the prevention of atherosclerosis, sudden stop heart, reduces the risk of cancer, strengthens the immune system.

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

The main function of monounsaturated fats is to activate metabolic processes in the body. The lack of monounsaturated fats for the body is fraught with deterioration brain activity, disruption of the cardiovascular system, deterioration of health.

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

Interaction with other elements

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