Polyunsaturated fats. Polyunsaturated fatty acids - PUFA

Polyunsaturated fatty acids. Many of us think: “Why should I know anything about them?” But this is the wrong question. What are the rules in this context we need to know?

Fatty acids useful for the human body

Without polyunsaturated fatty acids (or PUFAs for short), our body will not be able to "work" efficiently. However, these substances are found only in products consumed by humans. They have another name: Omega number three and six. These acids are not synthesized by humans, and therefore each of us must carefully monitor our diet and control their intake into the body, and in sufficient quantities. There is also a set of vitamins F, which includes polyunsaturated fatty acids in full.

What joy do we get from these fats? Experts, based on numerous studies, are sure that it is colossal: these elements are involved in the metabolic process of our body and, very importantly, they “work” at the cellular level. Polyunsaturated fats provide full protection to cells, prolong their life and include mechanisms to preserve the genetic information that they contain. So eat foods rich in Omega number three to six - and premature aging will not threaten you. In addition, these acids optimize the metabolism of fatty elements and regulate the life of bacteria necessary for the human body.

The unique “abilities” of the above healthy fats do not end there. Firstly, despite the fact that these acids are not synthesized by our body, they themselves stimulate very important processes: for example, Omega types 3 and 6 are involved in the formation of hormone-like substances that help prevent internal inflammation and lower blood pressure. Secondly, polyunsaturated fatty acids balance cholesterol levels in our body, which positively affects the state of blood vessels and heart muscle.

Where to find healthy fats?

In total, there are 5 essential polyunsaturated types of fats - these are the following acids:

• linolenic,
• arachidonic,
• eicosapentaenoic,
• docosahexaenoic,
• linoleic.

They are present in many products. But there are also winners in their content. The main supplier of Omega three and six to our body are vegetable oils, especially soy, walnut and linseed. These substances can be found in other oils, as well as in soybeans, avocados, almonds and peanuts. All of the above products in one way or another should be included in your daily diet.

Do not forget that the greatest benefit from vegetables will be only if you consume them fresh. It must be remembered: useful substances are destroyed during refining or heat treatment. This occurs as a result of the oxidation of the substance. Also, this process “starts” when interacting with air. Therefore (with regard to vegetable oils) they are best consumed unrefined and stored in closed containers (bottles). But polyunsaturated fats are not recommended for frying. As a result of heat treatment, after reaching a certain temperature, carcinogenic substances are formed that are very harmful to the human body.

Be careful with linseed oil. It has very high oxidizing properties. Such oil after opening should be stored only in the refrigerator and no more than 30 days. Use flaxseeds in your menu. It is enough to add 1 teaspoon of this product to food daily in ground form.

The need for polyunsaturated fats is covered by many people through the use of fish oil purchased in pharmacies. This is not the best option. Foods that contain beneficial substances such as Omega-3 and Omega-6 are more effective. They are more easily absorbed by our body, and their taste is much richer than that of fish oil capsules. It is much more pleasant to eat cauliflower and Chinese cabbage, broccoli, spinach, beans, salads seasoned with various oils, or juicy melon - they are all rich in polyunsaturated fats necessary for the human body.

Omega-3 and Omega-6: intake per day

Measure is needed in everything, especially for the human body. It needs many useful substances, but their effectiveness is maximum if a certain norm of their consumption and an appropriate balance are observed. It is a mistake to think that if you eat foods rich in Omega-3 and Omega-6 with "fanaticism", your body will be "delighted." On the contrary, an excess of these fatty acids will overload your liver and pancreas. It makes no sense to experience them, just as you should not ignore the benefits of polyunsaturated fats. You will feel their deficiency immediately. It is better to observe the principle of balanced and reasonable consumption.

Our body needs to receive approximately 2.5 g of fatty acids per day, which is almost 2 tablespoons. Naturally, this amount applies not only to oil, but also to all types of products that contain these substances. So be sure to eat foods that contain Omega-3s and Omega-6s, don't overdo them, and nature will give you health, wellness, high energy, and long life in return.

Everyone talks about high and low fat foods, "bad" fats and "good" fats. This can be confusing for anyone. While most people have heard of saturated and unsaturated fats and know that some are healthy and others are not, few understand what this really means.

Unsaturated fatty acids are often described as "good" fats. They help reduce the chances of heart disease, lower blood cholesterol, and have a host of other health benefits. When a person partially replaces them with saturated fatty acids in the diet, this has a positive effect on the state of the whole organism.

Monounsaturated and polyunsaturated fats

"Good" or unsaturated fats are usually found in vegetables, nuts, fish, and seeds. Unlike saturated fatty acids, they remain liquid at room temperature. They are divided into and polyunsaturated. Although their structure is more complex than that of saturated fatty acids, they are much easier for the human body to absorb.

Monounsaturated fats and their impact on health

This type of fat is found in a variety of foods and oils: olive, peanut, canola, safflower, and sunflower. According to the results of numerous studies, a diet rich in monounsaturated fatty acids reduces the likelihood of developing diseases of the cardiovascular system. In addition, it can help normalize blood insulin levels and improve the health of patients with type 2 diabetes. Also, monounsaturated fats reduce the amount of harmful low-density lipoprotein (LDL) without affecting the protective high-density lipoprotein (HDL).

However, this is not all the health benefits of this type of unsaturated fat. And this is proved by a number of studies conducted by scientists around the world. So, unsaturated fatty acids contribute to:

1. Reducing the risk of developing breast cancer. Swiss scientists have proven that in women whose diet includes more monounsaturated fats (as opposed to polyunsaturated), the risk of developing breast cancer is significantly reduced.
2. Slimming. Numerous studies have shown that when people switch from a diet rich in trans fats and saturated fats to a diet rich in foods containing unsaturated fats, people experience weight loss.
3. Improvement in patients suffering from rheumatoid arthritis. This diet helps to alleviate the symptoms of this disease.
4. Reduce belly fat. According to a study published by the American Diabetes Association, a diet rich in monounsaturated fats can reduce belly fat more than many other types of diets.

Polyunsaturated fats and their impact on health

A number of polyunsaturated fatty acids are indispensable, that is, they are not synthesized by the human body and must be supplied from the outside with food. Such unsaturated fats contribute to the normal functioning of the whole organism, the construction of cell membranes, the proper development of nerves and eyes. They are essential for blood clotting, muscle function and performance. Eating them instead of saturated fatty acids and carbohydrates also reduces bad cholesterol and blood triglycerides.

Polyunsaturated fats have 2 or more carbon bonds. There are two main types of these fatty acids: omega-3 and omega-6.

Omega-3 fatty acids are found in the following foods:

• fatty fish (salmon, mackerel, sardines);
• flax seeds;
• walnuts;
• rapeseed oil;
• unhydrogenated soybean oil;
• flax seeds;
• soybeans and oil;
• tofu;
• walnuts;
• shrimp;
• beans;
• cauliflower.

Omega-3 fatty acids can help prevent and even cure diseases such as heart disease and stroke. In addition to lowering blood pressure, high-density lipoproteins, and lowering triglycerides, polyunsaturated fats improve blood viscosity and heart rate.

Some research suggests that omega-3 fatty acids may help reduce the need for corticosteroid medications in patients suffering from rheumatoid arthritis. There is also an assumption that they help reduce the risk of developing dementia - acquired dementia. In addition, they must be consumed during pregnancy and lactation in order to ensure normal growth, development and formation of the cognitive function of the child.

Omega-6 fatty acids promote heart health when consumed in place of saturated and trans fats and can be used to prevent cardiovascular disease. They are found in:

• avocado;
• papse, hemp, linseed, cottonseed and corn oil;
• pecans;
• spirulina;
• whole grain bread;
• eggs;
• poultry.

Unsaturated fats - food list

Although there are many supplements containing these substances, obtaining polyunsaturated and monounsaturated fatty acids from food is considered to be more beneficial for the body. About 25-35% of your daily calorie intake should come from fat. In addition, this substance helps to absorb vitamins A, D, E, K.

Some of the most affordable and healthy foods that contain unsaturated fats are:

• Olive oil. Just 1 tablespoon of butter contains about 12 grams of "good" fats. In addition, it provides the body with omega-3 and omega-6 fatty acids necessary for heart health.
• Salmon. It is very beneficial for cardiovascular health and is also an excellent source of protein.
• Avocado. This product contains a large amount of unsaturated fatty acids and a minimum of saturated ones, as well as nutritional components such as:

Vitamin K (26% of the daily requirement);

Folic acid (20% of the daily requirement);

Vitamin C (17% d.s.);

Potassium (14% d.s.);

Vitamin E (10% d.s.);

Vitamin B5 (14% d.s.);

Vitamin B 6 (13% of d.s.).

• Almond. An excellent source of monounsaturated and polyunsaturated fatty acids, it also provides the human body with vitamin E, which is essential for healthy skin, hair and nails.

The following table provides a list of foods with unsaturated fats and an estimate of their fat content.

Tips for replacing saturated fats with unsaturated fats:

1. Use oils like olive, canola, peanut, and sesame instead of coconut and palm.
2. Eat foods high in unsaturated fats (fatty fish) instead of meats that are higher in saturated fats.
3. Replace butter, lard, and vegetable shortening with liquid oils.
4. Be sure to eat nuts and add olive oil to salads instead of using foods that are high in bad fats (such as dressings like mayonnaise)

Remember that when you include foods from the list with unsaturated fats in your diet, you must stop eating the same amount of foods high in saturated fats, that is, replace them. Otherwise, you can easily gain weight and increase the level of lipids in the body.

Based on materials

• http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
• http://bodyecology.com/articles/6_benefits_monosaturated_fats.php
• https://www.sciencedaily.com/releases/2006/09/060925085050.htm
• https://www.dietaryfiberfood.com/fats/unsaturated-fat-list.php
• http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=46
• http://examples.yourdictionary.com/examples-of-unsaturated-fats.html

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

Human nutritional balance

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

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

Types of fatty acids

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

Health effects of unsaturated fatty acids

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

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

Properties of omega acids

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

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

Foods high in unsaturated fatty acids

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

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

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

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

Unsaturated fatty acids in foods

Monounsaturated acids are generous:

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

Polyunsaturated fats:

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

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

Transisomers in the food you eat

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

What foods contain the most trans isomers?

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

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

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

Polyunsaturated fatty acids: what foods contain, benefits

What are polyunsaturated fatty acids?

Polyunsaturated fatty acids are a type of dietary fat. PUFAs are one type of healthy fat, along with monounsaturated fats. Polyunsaturated fats are found in plant and animal foods such as salmon, vegetable oils, and some nuts and seeds.

Eating moderate amounts of polyunsaturated (and monounsaturated) fat instead of saturated and trans fats can benefit your health. Polyunsaturated fats are different from saturated fats and trans fats, which can increase your risk of heart disease and other health problems.

The biological role of polyunsaturated fatty acids

Polyunsaturated fatty acids are essential for the proper development of young organisms and the maintenance of good human health. These acids belong to the Ω-6 and Ω-3 families.

Linoleic acid (C18:2 Ω-6) is also among them, as well as longer chain fatty acids derived from linoleic acids in animal and human tissues, which also belong to the Ω-6 family:

• dihomo-γ-linolenic acid (DGDA) (C20:3, Ω-6);
• arachidonic acid (AA) (C20:4, Ω-6);
• α-linolenic acid (C18:3 Ω-3).

And which belong to the Ω-3 family:

• eicosapentaenoic acid (EPA) (C20:5, Ω-3);
• docosahexaenoic acid (DHA) (C22:6, Ω-3).

20-carbon acids are substrates for the synthesis of eicosanoids, which contain prostaglandins, prostacyclins, thromboxanes, leukotrienes, hydroxy and epoxy fatty acids, and lipoxins, which are essential for metabolism.

Eicosanoids - tissue hormones and their role in the body

Eicosanoids can be considered as the most external transmitters of the first class, which increase or decrease the regulatory activity of hormones and neurotransmitters at the cellular level. Substrates for the synthesis of eicosanoids are located in phospholipids in the cell membrane.

In recent years, many facts have been established that prove that eicosanoids have a very wide spectrum of activity.

They have a significant impact on the regulation of the cardiovascular system and tissue oxygenation, and also have an antiarrhythmic effect (reducing the risk of arrhythmias). They control the regulation of blood pressure, the balance in blood clotting and decoagulation, and the stability of blood vessels. They regulate the content of lipoproteins, in particular HDL, and specific lipoprotein proteins.

They affect the adaptation of the body's immunity to inflammatory processes, proliferation (regeneration and reproduction) of cells, the activity of hormones and neurotransmitters, gene expression and the activity of many organs (such as the brain, kidneys, lungs and digestive tract), the sensation of pain and many other physiological and biochemical processes.

Important family Ω-3

It has been found that people who eat a lot of marine products containing fatty acids from the Ω-3 family are less likely to suffer from diseases that are common in populations in industrialized countries.

These people were found to have a markedly reduced incidence of atherosclerosis, myocardial ischemia, breast carcinoma, colorectal cancer, intravascular thrombi, and asthma. Empirically, it has been proven that fish oil has a therapeutic effect in cerebral hemorrhage, myocardial infarction and psoriasis.

A lot of scientific data has been collected that shows that fatty acids from the Ω-3 family have a very positive effect on the circulatory system. Fish oil has been found to have a strong hypotensive effect (lowering blood pressure); therefore, it should be recommended for arterial hypertension. They also reduce very-low-density lipoprotein (VLDL), triglycerides, and serum cholesterol levels (particularly total cholesterol), while simultaneously increasing HDL cholesterol levels. ()

How polyunsaturated fats affect your health

Polyunsaturated fatty acids can help. Cholesterol is a soft, waxy substance that can cause arteries to narrow or become blocked. Low LDL cholesterol reduces the risk of developing cardiovascular disease.

Polyunsaturated fats include omega-3 fats and. These are essential fatty acids that the body needs for brain function and cell growth. Our bodies do NOT produce essential fatty acids, so you can only get them from food.

Omega-3 fatty acids are good for your heart in several ways. They are helping:

• Reduce triglyceride levels (a type of fat in the blood).
• Reduce the risk of an irregular heartbeat (arrhythmia).
• Prevent the slow formation of plaque on the walls of the arteries (cholesterol plaques).
• Slightly lower blood pressure.

Omega-6 fatty acids can help:

• Control blood sugar levels.
• Reduce the risk of developing diabetes.
• Reduce blood pressure.

Consumption rate of polyunsaturated fatty acids

Your body needs fats for energy and other functions. Polyunsaturated fats are a healthy choice. Diet Guidelines in 2010 made the following recommendations about how much fat you should be consuming each day:

• Get 25 to 30% of your daily calories from fat. Make sure most of these fats are either monounsaturated or polyunsaturated.
• Limit your intake of saturated fats (found in red meat and whole dairy products) - less than 6% of your daily calories should come from this type of fat. For a 2,000 calorie restricted diet, no more than 120 calories or 13 grams of saturated fat should be consumed per day.

Eating healthy fats can lead to certain health benefits. But consuming too much fat can lead to weight gain. All fats contain 9 calories per gram. This is more than twice the amount of calories found in carbohydrates and proteins.

It is not enough to add foods high in unsaturated fats to a diet filled with unhealthy foods and fats. Instead, replace saturated or trans fats. In general, eliminating saturated fat is twice as effective at lowering blood cholesterol levels as increasing polyunsaturated fat intake. ()

Reading product labels

All packaged foods have ingredient labels that list the fat content. Reading these labels can help you keep track of how much fat you are consuming per day.

• Check the total amount of fat in one serving. Remember to count the number of servings you eat in one sitting.
• Look at the amount of saturated fat and trans fat per serving. The rest is healthy unsaturated fat. Some labels will list the content of monounsaturated and polyunsaturated fats, but most will not.
• Try to make sure that most of your daily fat intake comes from sources containing monounsaturated and polyunsaturated fatty acids.
• Many fast food restaurants also provide information about the composition of the dishes on their menus. If you don't see it, ask the attendants about it. You can also find the ingredients on the restaurant's website.

Where are polyunsaturated fatty acids found?

Most foods have a combination of all types of fats. Some of them have more healthy fats than others. Here are the main sources of polyunsaturated fatty acids:

• fish such as , and
• avocado oil
• sunflower oil
• corn oil
• soybean oil
• safflower oil
• peanut butter
• Sesame oil
• walnut oil

To reap the health benefits, you need to replace unhealthy fats with healthy ones.

• Eat walnuts instead of cookies as a snack. But be sure to stick to small portions, as nuts are high in calories.
• Replace some animal meat with fish. Try to eat at least 2 servings per week.
• Add ground flaxseeds to your meals.
• Add walnuts or sunflower seeds to salads.
• Use corn or safflower oil in your cooking instead of butter and hard fats (like margarine).

Benefits of polyunsaturated fatty acids

Marine fish and fish oil are the most popular and well-known sources of polyunsaturated fatty acids (PUFAs), namely eicosapentaenoic acid (EPA) and. These PUFAs are known to have many beneficial properties, including well-defined hypotriglyceridemic and anti-inflammatory effects that help prevent the development of cardiovascular diseases.

In addition, various studies show promising antihypertensive, antitumor, antioxidant, antidepressant, antiadhesive, and antiarthritic effects.

Moreover, recent studies also point to the anti-inflammatory and insulin-sensitizing effects of these fatty acids in metabolic disorders. Thus, n-3 PUFAs have several health benefits mediated at least in part by their anti-inflammatory actions; therefore, their consumption should be encouraged, especially from dietary sources. ()

Reduce blood triglyceride levels

The benefit of polyunsaturated fatty acids is that they lower triglyceride levels. American Heart Association recommends that people with high triglyceride levels replace saturated fat in their diets with polyunsaturated fats.

Polyunsaturated fats bind and eliminate bad fats such as saturated fat, cholesterol, and triglycerides. In a study led by researcher E. Balk and published in the journal " Atherosclerosis” in 2006, fish oil was found to improve levels of “good” cholesterol, known as high-density lipoprotein (HDL), and lower triglycerides.

Another study led by William S. Harris, published in May 1997 in " American Journal of Clinical Nutrition” shows that a daily intake of about 4 g of fish oil reduces triglyceride levels by 25-35%.

Reduce blood pressure

Polyunsaturated fatty acids can help lower blood pressure. Several studies have found this property, including a study led by researcher Hirotsugu Ueshima published in the journal Hypertension» in 2007. The study analyzed the diets of different people. People who consumed fish oil and polyunsaturated fats were found to have lower blood pressure.

Improve depression and ADHD

The benefits of polyunsaturated fatty acids include the ability to improve symptoms of depression. Some studies have shown benefit and others have not, although the supplement does not appear to be harmful. In a study published in the journal Nutrition Reviews”, which was conducted in 2009 under the leadership of researcher J. Sarris, it was found that omega-3 fatty acids used on their own are probably not useful unless they are used in combination with an antidepressant.

Polyunsaturated fatty acids may also be of benefit in Attention Deficit Hyperactivity Disorder (ADHD). A study conducted in January 2000, led by researcher J. Burgess, and published in the journal American Journal of Clinical Nutrition reports that 100 boys with ADHD were found to have low levels of polyunsaturated fat, which may be associated with ADHD symptoms and the potential for symptom reduction.