The most important fatty acids. Unsaturated fatty acids: benefits, sources, deficiency and excess in the body. Unsaturated fatty acids

Are you interested in knowing what unsaturated fatty acid? In this article we will talk about what they are and what health benefits they provide.

Fats in the human body play an energy role and are also a plastic material for the construction of cells. They dissolve a number of vitamins and serve as a source of many biologically active substances.

Fats help increase taste qualities food and cause a feeling of prolonged satiety. If there is a lack of fat in our diet, disturbances in the body's condition may occur, such as changes in the skin, vision, kidneys, weakening of immunological mechanisms, etc. In experiments conducted on animals, it has been proven that an insufficient amount of fat in the diet helps reduce the duration of life. life.

Fatty or aliphatic monocarboxylic acids are present in plant and animal fats in esterified form. They are divided into two types depending on chemical structure and connections between saturated and unsaturated fatty acids. The latter are also divided into two types - monounsaturated and polyunsaturated fats.

Types of Unsaturated Fatty Acids

Unsaturated fatty acids are fatty acids that contain at least, one double bond in a fatty acid chain. Depending on the saturation, they are divided into two groups:

• monounsaturated fatty acids containing one double bond;
• polyunsaturated fatty acids containing more than one double bond.

Both types of unsaturated fats are primarily found in plant foods. These acids are considered healthier than saturated fatty acids. In fact, some of them have the ability to lower cholesterol and blood pressure, thereby reducing the risk heart disease. Linoleic acid, oleic acid, myristoleic acid, palmitoleic acid and arachidonic acid are some of them.

Foods containing monounsaturated fatty acids

• Olive oil
• Peanut butter
• Sesame oil
• rapeseed oil
• sunflower oil
• avocado
• almond
• cashew nuts
• peanut
• oil

Foods containing polyunsaturated fatty acids

• Corn oil
• Soybean oil
• Salmon
• sesame seeds
• soya beans
• sunflower seeds
• walnuts

Benefits of Unsaturated Fatty Acids

There are several benefits that unsaturated fatty acids provide to our health. Food products fats containing monounsaturated or polyunsaturated fats are considered healthier than those containing saturated fatty acids. The fact is that molecules of saturated fatty acids, entering the blood, tend to bind to each other, which leads to the formation of plaques in the arteries. Unsaturated fats, on the other hand, are made up of large molecules that do not form compounds in the blood. This leads to their unhindered passage through the arteries.

The main benefit of unsaturated fats is their ability to lower levels of “bad” cholesterol and triglycerides, thereby reducing the likelihood of heart disease such as strokes and heart attacks. Of course, it is almost impossible to eliminate all saturated fats from the diet, but many of them can be replaced unsaturated fats. For example, switching to olive or canola oil for cooking can greatly reduce your saturated fat intake.

Dietary fats contain fat-soluble vitamins such as vitamin A, D and E, which are essential for maintaining good health. and E are antioxidants and help support the immune system so that we stay healthy. They also help in blood circulation and preventing the formation of plaque in the arteries. Vitamin D is essential for the growth and development of bones and muscles.

Other benefits of unsaturated fatty acids:

• have an antioxidant effect;
• have an anti-inflammatory effect;
• reduce blood pressure;
• reduce the risk of some cancer diseases;
• improve the condition of hair and skin;
• improve blood flow (prevention of blood clots)

Important: fats consumed in food must be fresh. The fact is that fats oxidize very easily. Stale or overheated fats accumulate harmful substances, which serve as irritants for the gastrointestinal tract, kidneys, and disrupt metabolism. IN dietary nutrition Such fats are strictly prohibited. Daily requirement healthy person in fats is 80-100 grams. In dietary nutrition, high-quality and quantitative composition fat may vary. It is recommended to consume a reduced amount of fat for pancreatitis, atherosclerosis, hepatitis, diabetes, exacerbation of enterocolitis, and obesity. When the body is exhausted and during the recovery period after long-term illnesses, on the contrary, it is recommended to increase daily norm fat up to 100-120 g.

Fats are macronutrients that are needed for good nutrition of people. Every person's diet should include various fats, each of which plays its own role. They are part of all cells of the body and are necessary for the absorption of certain vitamins, ensuring thermoregulation, normal operation human nervous and immune systems. Our body contains saturated and unsaturated fatty acids, and if the latter bring great benefit, then the first ones are considered harmful. But is this really so, what role do saturated fats play for our body? We will consider this question today.

NLC - what is it?

Before considering the role of saturated fatty acids (SFAs), let's find out what they are. NLCs are solids that melt when high temperature. They are most often absorbed by the human body without the participation of bile acids, therefore they have a high nutritional value. But excess saturated fats are always stored in the body as reserves. EFAs are added to fats, which include: pleasant taste. They also contain lecithin, vitamins A and D, cholesterol, and saturate cells with energy.

For the past thirty years, it has been generally accepted that the content of saturated fatty acids in the body is harmful to the body. great harm as they contribute to the development of diseases of cardio-vascular system. Thanks to new scientific discoveries it became clear that they do not pose a danger; on the contrary, they have a good effect on activities internal organs. They also take part in thermoregulation and improve the condition of hair and skin. Even cholesterol is vital for human body, as it takes part in the synthesis of vitamin D and hormonal processes. With all this, the body must have in moderation saturated fatty acids. The benefits and harms will be discussed below.

Benefits of EFA

Saturated (marginal) fats are needed by the human body in the amount of fifteen grams per day. If a person does not receive the required amount of them, then the cells will begin to receive them by synthesis from other foods, which will lead to unnecessary stress on the internal organs. The main function of saturated fatty acids is to provide energy to the entire body. In addition, they take part in the synthesis of hormones, the formation of testosterone and estrogen, membrane cells, the fat layer to protect internal organs, and also normalize protective functions body.

Lack of saturated fatty acids in the body

Insufficient intake of EFAs into the body can negatively affect its development. So, quite often in this case there is a decrease in body weight, disruption of the hormonal and nervous systems, and the condition of the skin and hair. Over time, women may become infertile.

Harm

Some EFAs of animal origin are directly associated with the occurrence of severe inflammatory diseases. The risk especially increases when acids enter the human body in large quantities. Thus, consuming large portions of fat can cause acute inflammatory process, unpleasant sensations occur within a short period of time after eating. It is also possible for cholesterol to accumulate in large quantities, which is dangerous for the cardiovascular system.

Excess of EFAs in the body

Excessive intake of EFAs into the body can also negatively affect its development. In this case, there is an increase blood pressure, disruption of cardio-vascular system, the appearance of kidney stones. Accumulates over time excess weight, cardiovascular diseases develop, cancer tumors develop.

What should you eat?

First of all you need balanced diet, which will be saturated with fatty acids. Healthy foods, rich in EFAs - eggs, fish and meat by-products - are preferable. In the daily diet, no more than ten percent of calories should be allocated to fatty acids, that is, fifteen or twenty grams. The most the best option consumption of fats that are part of foods that have a large number of useful properties, For example, seaweed, olives, nuts, fish and more.

Natural butter is considered a good choice; lard is recommended to be consumed salted in small quantities. Refined oils and their substitutes bring the least benefit. Unrefined oils cannot be subjected to heat treatment. In addition, you need to remember that fats should not be stored in the sun, open air or light.

Basic NLCs

1. Propionic acid (formula - CH3—CH2—COOH). It is formed during the metabolic breakdown of fatty acids with an odd number of carbon atoms, as well as some amino acids. In nature it is found in oil. Since it prevents the growth of mold and some bacteria, propionic acid, the formula of which we already know, is often used as a preservative in the production of foods that humans consume. For example, in bakery production it is used in the form of sodium and calcium salts.
2. Butyric acid (formula CH3—(CH2)2—COOH). It is one of the most important, formed in the intestines in a natural way. This fatty acid promotes intestinal self-regulation and also supplies energy to epithelial cells. It creates such an acidic environment in which they become unfavorable conditions for the development of pathogenic microflora. Butyric acid, the formula of which is known to us, has an anti-inflammatory effect and helps stop the development of cancer cells, increases appetite. It also helps stop metabolic disorders and increases local immunity.
3. Valeric acid (formula CH3—(CH2)3—COOH). It has a mild antispasmodic effect. Like oilseed oil, it activates colonic motility, affecting nerve endings intestines and stimulating smooth muscle cells. Acid is formed as a consequence of the metabolism of microorganisms in the colon. Valeric acid, the formula of which was given above, arises as a result of the activity of bacteria that are part of the intestinal microflora.
4. Caproic acid (formula CH3—(CH2)4—COOH). In nature, this acid can be found in palm oil, animal fats. There is especially a lot of it in butter. She is providing harmful effect against many pathogenic bacteria, even those that are resistant to antibodies. Caproic acid (formula listed above) plays an important role in the human body. It has antiallergic activity and improves liver function.

• severe diseases of the respiratory system;
• great physical activity;
• in the treatment of the digestive system;
• pregnancy and lactation;
• in the cold season, as well as for people who live in the Far North;
• some diseases of the heart and blood vessels.

For rapid absorption, fats must be consumed with vegetables, herbs and herbs. Best to use natural products, containing them, as well as containing most of the useful components.

Sources of EFAs

Most saturated fatty acids are found in foods of animal origin. It can be meat, fish, poultry, milk and cream, lard, beeswax. EFAs are also found in palm and coconut oils, cheeses, confectionery, eggs, chocolate. To the people who lead healthy image life and take care of your figure, you need to introduce saturated fats into your diet.

Let's sum it up

Saturated and unsaturated fatty acids are the main suppliers of energy to the human body. They are important for the structure and development of cells and come from food of animal origin. Such fats have a solid consistency that does not change at room temperature. Lack and excess of them have a detrimental effect on the body.

In order to have wellness, you need to consume about fifteen or twenty grams of saturated acids per day. This will replenish energy costs and not overload the body. Nutritionists recommend replacing harmful fatty acids that are found in fried meat, food instant cooking, confectionery products for dairy products, sea ​​fish, nuts and more.

It is necessary to constantly monitor not only the quantity, but also the quality of the food consumed. Proper nutrition helps improve well-being and health in general, increase productivity, and overcome depression. Thus, fats cannot be divided into “good” and “bad”; they all play an important role in the development and structure of the body of each of us. You just need to be more careful about the composition of your hedgehog daily ration and remember that health problems arise due to a combination of factors, as well as a person’s lifestyle, so you should not be afraid of fats, both saturated and unsaturated.

Fatty acids are part of all saponified lipids. In humans, fatty acids are characterized by the following features:

• an even number of carbon atoms in the chain,
• no chain branches,
• the presence of double bonds only in the cis conformation.

In turn, fatty acids are heterogeneous in structure and differ in chain length and number of double bonds.

Saturated fatty acids include palmitic (C16), stearic (C18) and arachidic (C20). TO monounsaturated– palmitooleic (C16:1, Δ9), oleic (C18:1, Δ9). These fatty acids are found in most dietary fats and human fat.

Polyunsaturated fatty acids contain 2 or more double bonds separated by a methylene group. In addition to the differences in quantity double bonds, acids differ position double bonds relative to the beginning of the chain (denoted by greek letter Δ " delta") or the last carbon atom of the chain (denoted by ω " omega").

According to the position of the double bond relative to last carbon atom, polyunsaturated fatty acids are divided into ω9, ω6 and ω3 fatty acids.

1. ω6-fatty acids. These acids are collectively called vitamin F, and are found in vegetable oils.

• linoleic (C18:2, Δ9.12),
• γ-linolenic (C18:3, Δ6,9,12),
• arachidonic (eicosotetraenoic, C20:4, Δ5,8,11,14).

2. ω3-fatty acids:

• α-linolenic (C18:3, Δ9,12,15),
• timnodonic (eicosapentaenoic, C20:5, Δ5,8,11,14,17),
• clupanodone (docosopentaenoic, C22:5, Δ7,10,13,16,19),
• cervonic acid (docosohexaenoic acid, C22:6, Δ4,7,10,13,16,19).

Food sources

Since fatty acids determine the properties of the molecules they are part of, they are in complete different products. Source of saturated and monounsaturated fatty acids are solid fats - butter, cheese and other dairy products, lard and beef fat.

Polyunsaturated ω6-fatty acids are represented in large numbers in vegetable oils(except olive and palm) – sunflower, hemp, linseed oil. IN small quantity arachidonic acid is also found in pork fat and dairy products.

The most significant source ω3-fatty acids serves fish oil cold seas - primarily cod oil. The exception is α -linolenic acid, found in hemp, flaxseed, and corn oils.

The role of fatty acids

1. It is with fatty acids that the most famous function of lipids is associated - energy. Thanks to oxidation saturated fatty acids, body tissues receive more than half of all energy (β-oxidation), only red blood cells and nerve cells do not use them in this capacity. As an energy substrate, they are usually used rich And monounsaturated fatty acid.

2. Fatty acids are part of phospholipids and triacylglycerols. Availability polyunsaturated fatty acids determines biological activity phospholipids, properties of biological membranes, interaction of phospholipids with membrane proteins and their transport and receptor activity.

3. Long-chain (C22, C24) polyunsaturated fatty acids have been found to participate in memory mechanisms and behavioral reactions.

4. One more, and very important function unsaturated fatty acids, namely those that contain 20 carbon atoms and form a group eicosanoic acids(eicosotriene (C20:3), arachidonic (C20:4), timnodonic (C20:5)), is that they are a substrate for the synthesis of eicosanoids () - biologically active substances that change the amount of cAMP and cGMP in the cell, modulating metabolism and activity of both the cell itself and surrounding cells. Otherwise, these substances are called local or tissue hormones.

The attention of researchers to ω3-acids was attracted by the phenomenon of the Eskimos (indigenous inhabitants of Greenland) and the indigenous peoples of the Russian Arctic. Despite the high intake of animal protein and fat and very small amounts plant products they had a condition called antiatherosclerosis. This condition is characterized by a number of positive features:

• no incidence of atherosclerosis, coronary disease heart and myocardial infarction, stroke, hypertension;
• increased lipoprotein content high density(HDL) in blood plasma, decreased concentration total cholesterol and low-density lipoproteins (LDL);
• reduced platelet aggregation, low blood viscosity;
• different fatty acid composition of cell membranes compared to Europeans - C20:5 was 4 times more, C22:6 16 times!

1. B experiments to study the pathogenesis of type 1 diabetes mellitus in rats, it was found that preliminary the use of ω-3 fatty acids reduced the death of pancreatic β-cells in experimental rats when using the toxic compound alloxan ( alloxan diabetes).

2. Indications for use of ω-3 fatty acids:

• prevention and treatment of thrombosis and atherosclerosis,
• insulin dependent and non-insulin dependent diabetes, diabetic retinopathy,
• dyslipoproteinemia, hypercholesterolemia, hypertriacylglycerolemia, biliary dyskinesia,
• myocardial arrhythmias (improved conductivity and rhythm),
• peripheral circulatory disorder.

Fats are extremely important for health, which is why a person must consume some amount of fats every day in order for all body processes to work properly. Fats are an essential nutrient for the absorption of fat-soluble vitamins (A, D, E, K) and a dense source of energy.

In addition, fat in the diet promotes growth, brain function and nervous system, skin health, protection skeletal system, thermal protection, and also play the role of an airbag for internal organs.

However, not all fats are equally healthy. All foods that contain fat will contain different combinations of saturated, monounsaturated and polyunsaturated fats.

The Academy of Nutrition and Dietetics recommends that healthy adults consume fat at a ratio of 20 to 35 percent of their total fat intake. daily consumption calories. It is also recommended to increase your intake of polyunsaturated fatty acids and reduce saturated and trans fats.

All fats provide 9 calories per gram, but depending on the type of fat - whether it is a concentrated vegetable oil form or a solid form - the calorie content per tablespoon varies. On average, one tablespoon of vegetable oil contains 120 calories.

Regardless of the form in which you consume them - liquid (vegetable oil) or solid (margarine) - the body breaks them down into fatty acids and glycerol. Of these components the body forms other lipids, storing the remainder in the form of triglycerides.

But what do these recommendations actually mean? How can you tell the difference between saturated fat, trans fat, and unsaturated fat?

Fats can be saturated or unsaturated, depending on how many hydrogen atoms are bonded to each carbon atom in their chemical chains.

The more hydrogen attached to the chain, the more saturated the fats will be. If certain hydrogen atoms are missing, the fatty acid will be considered unsaturated.

Saturated fats in the diet

Saturated fats are fatty acids that contain hydrogen atoms throughout their chemical chain. They are associated with production in the liver more total cholesterol and LDL cholesterol.

However, in Lately Scientists have reconsidered their position on whether all saturated fats are equally harmful:

Saturated fats such as palmitic acid or stearic acid appear to have a very different effect on LDL cholesterol circulating in the blood.

Some people wonder: Has enough research been done to determine whether diets limiting saturated fat provide benefits or reduce the risk of cardiovascular diseases.

More research is needed to understand the effects of saturated fat in the diet, but most nutrition experts, including the Academy of Nutrition and Dietetics, still recommend keeping the amount of saturated fat in your diet to a minimum.

Sources of saturated fat:

• butter
• whole milk
• Domestic bird
• Coconut oil
• Palm oil

Unsaturated fats in the diet

Unsaturated fats are divided into two categories - monounsaturated and polyunsaturated. These types of fats are considered healthier than saturated or trans fats.

Monounsaturated fatty acids (MUFAs) are fatty acids that lack one hydrogen pair in their chemical chains. They are associated with a decrease in LDL cholesterol, total cholesterol, and at the same time with an increase in the production of HDL - “good” - cholesterol. IN in good condition these fats are liquid at room temperature.

Sources of monounsaturated fatty acids:

• sunflower oil
• canola oil
• olive oil
• peanut butter
• hazelnut (hazelnut)
• macadamia nut
• avocado

Polyunsaturated fatty acids (PUFAs) lack 2 or more hydrogen pairs on the fatty acid chains. They cause a decrease in blood/serum cholesterol and also reduce LDL production.

However, as it turns out, they can also reduce HDL production. These fats are usually liquid at room temperature.

Sources of polyunsaturated fatty acids:

• linseed oil
• corn oil
• Sesame oil
• sunflower seeds and sunflower oil
• fatty fish eg salmon
• walnuts

Some certain polyunsaturated fatty acids with a different structure, beneficial for health, include omega-3 and omega-6 fatty acids.

These fats are considered especially healthy because they are associated with improved immune system, treatment rheumatoid arthritis, improved vision, brain function and heart health.

Omega-3s have been shown to reduce both triglyceride levels in the body and general level cholesterol. It is recommended to frequently consume foods rich in omega-3.

Sources of Omega-3:

• seafood - fatty fish: mackerel, albacore tuna, sardine, salmon, lake trout
• linseed oil
• walnuts
• soybean oil
• canola oil

Omega-6 fatty acids found in vegetable oils are also PUFAs. They are also associated with a reduced risk of cardiovascular disease by lowering LDL cholesterol levels. However, they can simultaneously lower HDL levels.

Sources of Omega-6:

• most vegetable oils
• sunflower seeds
• Pine nuts

Trans fats in nutrition

Trans fats are created when food manufacturers extend the shelf life of foods containing fats by adding hydrogen to their chemical composition.

Adding hydrogen makes fats in foods harder and richer, delaying rancidity and increasing freshness.

The result of hydrogenation is trans fats. Unfortunately, trans fats are associated with an increase in total cholesterol and LDL cholesterol, as well as a decrease in HDL cholesterol.

Small amounts of naturally occurring trans fats can be found in beef, pork, butter and milk, but these trans fats have different effects than man-made trans fats and are not associated with having the same effect on cholesterol levels.

Article prepared by: Lily Snape

When buying a product in a store, we look at its calorie content, as well as its nutritional value, which is represented by proteins, fats, and carbohydrates. At the same time, few people know that there are several types of fats that differ in their usefulness and functionality. Today we will tell you about saturated fatty acids, find out why they are beneficial and harmful, and also indicate the foods that contain them. In addition, we will find out whether these compounds should be excluded from the diet.

General characteristics and role

Let's start by discussing what the role of saturated is and what it is.

To make it easier to understand what saturated acids are, you should pay attention to foods that contain a lot of fat. Let's take butter and sunflower oil for comparison. Both products contain a large amount of fat, but the vegetable version is in a liquid state, and butter retains its shape, remaining relatively hard even at temperatures above +20°C precisely due to the presence of saturated fatty acids.

Important! There are three main types of saturated acids: palmitic, stearic, and myristic.

The main role of these compounds is to provide the body with energy. It's no secret that fats have high calorie content, so, fatty acids, in the process of digestion, give the body a lot of energy. Acids are also used in the process of building cell membranes, participate in the synthesis of hormones and help transport vitamins and various microelements.

As you can see, saturated acids are multifunctional, but we will talk further about whether we need them in large quantities.

Impact on humans

Any product can become poisonous, however, a lack of certain substances that we should receive with food can negatively affect the functioning of the body, so we will next talk about the benefits and harms of saturated fatty acids.

Benefit

We said above that the main task of saturated fats is to give you a lot of energy, so the lack of saturated acids in food reduces the calorie content of food, and accordingly, the body will not have enough energy to perform certain tasks.

But even if you close the “gap” with carbohydrates and proteins, you still won’t be able to satisfy all the body’s needs, since it needs these acids to produce hormones. Accordingly, in the absence of fats, malfunctions will begin. hormonal background, which will result in various deviations and diseases. Also, do not forget that acids are involved in the construction of cells, that is, if too few of them are supplied, then problems will begin in the body. cellular level. New cells will form more slowly, which can literally cause accelerated aging.

Did you know? Fats enhance the taste and aroma of foods, which is why most flavorings and flavor enhancers are made from fats.

Harm

The harm lies in the fact that these high-calorie compounds, being unused, begin to be deposited in the body in the form of fat. This not only increases overall weight, but also negatively affects the functioning of organs and organ systems.

Everyone has heard about such a substance as cholesterol. So, consuming large amounts of saturated fat increases cholesterol levels in the blood, which threatens cardiovascular disease, as well as increased blood sugar (diabetes). As a result, abuse of products containing the compounds under discussion ends in a heart attack or stroke for many people.

Important! The problem with cholesterol arises because most of it is produced in our body, so an increased intake of this compound causes great harm.

Daily norm

Considering the above, many people have a question: how many of these same acids do our body need to meet the norms without causing negative consequences.

Let's start with how much fat (any) you can eat per day. The rate is calculated based on your weight. To meet the body's needs, you should consume 1 g of fat per kilogram of weight daily. That is, if you weigh 70 kg, then your fat requirements per day are 70 g.

Now regarding saturated acids. Saturated fatty acids should make up about 7-8% of the daily calorie intake. Daily calorie requirement ordinary person, not involved in heavy physical or mental work, is 2-2.5 thousand kcal. It turns out that saturated fats should supply our body with no more than 160-200 kcal. Given the high calorie content of these compounds, you should consume no more than 30-50 grams of saturated fat per day.

Did you know? Most internal organs are covered with fat. This is necessary in order to protect them from various poisons, as well as protect them from mechanical damage.

About excesses and shortcomings

Next, let's talk about what can happen if there is a shortage or excess of the compounds under discussion. We'll also talk about how to identify a problem with saturated fat in your diet based on your symptoms.

Excess

Let's start with the symptoms that indicate an excess of saturated acids in the body:

• diabetes;
• obesity;
• atherosclerosis ( chronic illness, which is characterized by the deposition of cholesterol on the walls of blood vessels);
• heart rhythm disturbance;
• increased blood pressure;
• the formation of stones in the kidneys, as well as in the bladder.

If you are an endomorph by nature (prone to developing excess body weight), then you should use minimal amount compounds discussed, otherwise your body weight will begin to grow rapidly, to which will be added various problems associated with excess fat.

It is also worth noting that people who have problems with the concentration of cholesterol in the blood should almost completely exclude the entry of these compounds into the body, otherwise your condition will greatly worsen. IN in this case your body will not suffer from a lack of saturated acids, since your reserves are quite sufficient for the normal functioning of the body.

It is worth paying attention to the type of activity. If you spend a lot of time sitting and your physical and mental activity reduced, then you need to reduce the amount of fat consumed, since the body does not use it for its intended purpose, therefore, residues are deposited, as a result of which you gain weight. However, this does not apply to those people who are engaged in heavy mental work, since intense work of the brain and nervous system requires a large amount of energy.

Important! Your body needs fewer calories and fats in the warm season and, accordingly, more in winter and early spring, as the cost of maintaining it increases. normal temperature bodies.

Now regarding the consequences of an excess of saturated fats. Above we have described symptoms that indicate abuse of these compounds. These symptoms worsen the quality of life, reduce its duration, and also negatively affect reproductive system. It is worth noting that saturated fats are dangerous not only because they cause certain diseases, but also because they injure those organs that are involved in processing saturated acids (stomach, intestines, liver, pancreas).

As a result, it turns out that in addition to the above “sores” and abnormalities, problems with the gastrointestinal tract are added: this increases the chance of cancer cells arising, since the tissues of these same organs are constantly exposed negative impact from the outside free radicals- compounds that appear during the “processing” of fats.

It can be concluded that overweight and heart problems are just the “tip of the iceberg”, and its “underwater part” will appear with age, when additional abnormalities and diseases arise.

Flaws

It would seem that a lack of fat should make your figure slim, lower cholesterol levels in the blood, and also reduce the amount of toxins. However, not everything is so simple, because we wrote above that we need saturated fatty acids, albeit in small quantities.

Symptoms of lack of connections:

• infertility;
• deterioration of the condition of nails, hair, and skin;
• loss of body weight below normal (dystrophy);
• problems with the nervous system;
• problems with hormone production.

• the presence of gastritis, as well as gastric and duodenal ulcers;
• stones in the liver and gall bladder;
• severe physical or mental stress;
• exhaustion of the body;
• pregnancy, as well as the period of breastfeeding;
• living in the northern regions;
• Availability pulmonary diseases(tuberculosis, bronchitis, pneumonia).

Separately, it is worth mentioning that a lack of saturated fat leads to obesity. Yes, yes, no matter how strange it may sound, but if you want to lose weight, then you definitely need to meet the norm of these compounds, otherwise your body will begin to accumulate energy in the form of fat deposits, as it will begin to think that you are in unfavorable conditions.

We can conclude that a lack of fat will not allow you to work or study normally, and the deterioration of the condition of your hair, nails and skin will make you even more nervous. As a result, the nervous system will become exhausted, as a result of which you will not be able to perform assigned tasks, and the chance of becoming depressed will also increase.

Source Products

Now it’s worth talking about where saturated fats are found, as well as in what quantities, so that you can form optimal diet food, which will contain the norm of the compounds discussed.

Animal products (100 g):

• butter - 52 g;
• lard (not bacon) - 39 g;
• beef fat - 30 g;
• salmon - 20 g;
• hard cheeses - 19 g;
• duck meat - 15.5 g;
• freshwater fish - 15 g;
• processed cheese - 13 g;
• sour cream - 12 g.

• coconut oil - 52 g;
• palm oil - 39.5 g;
• olive oil - 14.7 g.

About interaction with other elements

At the beginning of the article, we wrote about why we need saturated acids. Based on this, the interaction of these compounds with other substances in our body develops.

Saturated acids interact with antioxidants such as lycopene and beta-carotene, as a result of which they can not only be absorbed by our body, but also transported within it.

Did you know? When there is a lack of moisture, the body begins to produce it from fats. So, from 100 g of fat 107 g of water are released, therefore fat people can go longer without water under stressful conditions.

Now you know what saturated fats are, why they are dangerous and beneficial, and you are also familiar with the list of foods that contain large amounts of these compounds. It is important to remember that the need for saturated fat is not constant throughout life, so it is important not only to consume a certain amount, but also to change it depending on lifestyle and stress. Remember that giving up fat negatively affects your ability to work, as well as the reproductive system.