Polyunsaturated fatty acids. About the dangers of excess polyunsaturated fatty acids. Unsaturated fats - food list

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

Fatty acids beneficial to the human body

Without polyunsaturated fatty acids (or PUFAs for short), our body will not be able to “work” effectively. However, these substances are contained only in products consumed by humans. They also 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 confident that it is colossal: these elements are involved in the metabolic process of our body and, what is very important, they “work” at the cellular level. Polyunsaturated fats provide complete protection to cells, prolong their life and turn on mechanisms that allow them to preserve the genetic information they contain. So, eat foods rich in Omega three to six - and you will not face premature aging. In addition, these acids optimize the metabolism of fatty elements and regulate the life of bacteria necessary for the human body.

This concludes the unique “abilities” of the above healthy fats don't end. 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 lowering blood pressure. Secondly, polyunsaturated fatty acids balance cholesterol levels in our body, which has a positive effect on the condition of blood vessels and heart muscle.

Where can you find healthy fats?

There are 5 essential polyunsaturated fats in total - these are the following acids:

• linolenic,
• arachidonic,
• eicosapentaenoic acid,
• docosahexaenoic acid,
• linoleic

They are present in many products. But there are also winners in terms of their content. The main supplier of Omega three and six to our body are vegetable oils, especially soybean, nut and flaxseed. These substances can be found in other oils, as well as soybeans, avocado, almonds and peanuts. All of the above products should be included in your daily diet nutrition.

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

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

Need in polyunsaturated fats many people are covered by consuming fish oil purchased in pharmacies. Is not the best option. Products that contain nutrients 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: daily consumption rate

Moderation is needed in everything, especially for the human body. He needs a lot useful substances, but their effectiveness is maximum if a certain rate of consumption and an appropriate balance are observed. It is a mistake to think that if you “fanatically” eat foods rich in Omega-3 and Omega-6, your body will “be happy.” On the contrary, excess of these fatty acids will overload your liver and pancreas. There is no point in trying 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. Thus, be sure to eat foods containing Omega-3 and Omega-6, do not overuse them, and nature will give you health in return, wellness, high energy and long years life.

Omega-3 fatty acids are essential substances for the normal functioning of human organ systems. They are almost never produced in the body and must be supplied with food. PUFAs are mainly found in vegetable oils and fish oils. These foods should be consumed even during weight loss and dieting, not to mention conditions such as pregnancy or intense physical exercise. Why are Omega acids needed? A deficiency of these compounds causes the development of many pathologies and diseases.

Omega fatty acids are essential for the normal functioning of the body

Omega-3 includes 11 fatty acids. They are called unsaturated because in the long chain of the molecule there are double bonds between some carbon atoms. The three most valuable fatty acids are Omega-3: alpha-linolenic, eicosapentaenoic and docosohexaenoic. What are these acids for? About this in the article.

Alpha-linolenic

What is alpha-linolenic acid (ALA)? It is a polyunsaturated fatty acid and is a precursor to other polyunsaturated fatty acids. When it enters the body, it quickly turns into eicosapentaenoic acid (EPA), which has more important for metabolism. In addition, it takes part in the formation of docosahexaenoic fatty acid (DHA) and prostaglandins. It must be taken into account that the conversion of ALA to docosohexaenoic or eicosapentaenoic acid occurs with great difficulty in some groups of people. Among them:

• newborns;
• children with diathesis;
• adults with atopic dermatitis;
• aged people;
• diabetics;
• alcohol abusers;
• during the recovery period after a viral infection.

What are the benefits of Omega-3 fatty acid ALA? She performs following functions in organism:

• promotes proper development of the fetus;

Omega-3s play an important role in fetal brain development

• regulates blood pressure, used for cholesterol;
• retains moisture in epidermal cells and hair;
• responsible for the transfer nerve impulses and brain activity;
• helps fight stress and much more.

Alpha-linolenic acid is responsible for human organs such as the brain, epidermis, ovaries and prostate gland, kidneys and retina.

A deficiency of alpha-linolenic acid leads to weakness and loss of coordination. At the same time, the ability to learn decreases, blood pressure increases, visual disturbances and changes in mood occur. ALA deficiency results in dry skin and a tingling or numb feeling in the hands and feet. Due to its chronic deficiency, thrombosis and cardiac dysfunction can occur.

What foods contain Omega3 alpha-linolenic acid? There is a lot of it in plant seed oils: flax, pumpkin, rapeseed, walnut. It is also present in the seeds themselves. In addition, ALA is found in beans, soybeans and leafy vegetables, which have dark green color. The recommended daily dosage is 2 g. This amount of acid is contained in 25 g of rapeseed oil.

Eicosapentaenoic acid

Eicosapentaenoic fatty acid (EPA) also belongs to the Omega-3 group. It is conditionally replaceable, as it is synthesized in small quantities from alpha-linolenic or docosohexaenoic acid. IN the latter case synthesis occurs in cases of extreme necessity, since this process requires a sufficient amount of energy.

EPA deficiency often occurs in newborns (especially premature babies) due to insufficient development of the enzymatic system and the inability to obtain EPA from alpha-linolenic acid. The same thing happens with skin diseases: the enzyme responsible for its synthesis works ineffectively or does not participate in the reaction at all.

Omega-3 PUFAs are essential fatty acids

Omega-3 polyunsaturated fatty acid eicosapentaenoic acid performs the following functions in the body:

• necessary for lowering cholesterol;
• normalizes the process of lipid transfer in the bloodstream;
• promotes better absorption of fat-soluble vitamins in the gastrointestinal tract (gastrointestinal tract);
• takes part in the synthesis of hormones;
• part of the cell membrane;
• suppresses autoimmune reactions;
• activates the immune system;
• regulates water balance;
• supports joint mobility;
• controls the level of fats in the blood and others.

This unsaturated Omega-3 fatty acid controls the brain, eggs and sperm, and the retina.

EPA deficiency manifests itself as symptoms:

• increased fluid content in the body, swelling;
• dry skin;
• susceptibility to infectious diseases;
• vision problems;
• states of inflammation;
• feeling of "goosebumps" all over the body;
• slow growth in children;
• high triglyceride levels;
• hypertension;
• difficulty losing weight;
• deterioration of attention and memory.

Omega-3 deficiency negatively affects all higher mental functions

Marine fish contain large amounts of eicosapentaenoic fatty acid Omega-3: herring, halibut, salmon, mackerel, sardines. In addition, high EPA content is noted in cod liver. Most EPA is found in fresh fish; during the process of freezing and subsequent thawing, its amount decreases. Omega-3 PUFAs can be oxidized in the body, so it is recommended to take them simultaneously with vitamin E, which is powerful antioxidant. The optimal daily human need for EPA is 2 g.

Docosohexaenoic

The third acid belonging to Omega-3 polyunsaturated fatty acids is docosohexaenoic acid (DHA). It is a component of lipids in most body tissues. It is a conditionally essential acid, just like EPA. It comes from food and is formed in small quantities in the body from alpha-linolenic acid. DHA itself is a precursor for EPA and prostaglandins. In people who have diabetes, the conversion of alpha linolenic acid docosohexaenoic acid is not possible, so they need to take an additional 0.3 g of DHA per day.

The main functions that docosohexaenoic acid performs in the body are:

• prevents fat deposits;
• helps prevent cancer;
• suppresses inflammatory processes;
• strengthens cell membranes;
• normalizes brain processes;
• supports healthy rheological properties blood;
• eliminates depression;
• increases immunity;

Omega-3s help strengthen the immune system

• improves skin condition;
• prevents allergies;
• supports heart function;
• normalizes lipid composition.

In the body, DHA is responsible for nervous system, brain, sperm composition and retina. That is why, with its deficiency, depression, premature aging and inflammatory diseases joints. In addition, a lack of docosahexaenoic acid leads to atherosclerosis, strokes and heart attacks. Miscarriage and toxicosis, as well as increased activity in children in combination with low level learning disabilities are also associated with a lack of this connection.

The source of Omega-3 fatty acid - docosahexaenoic acid - is the same products as EPA. Optimal daily norm consumption is considered 0.3 g.

How much Omega-3 is required per day?

The daily requirement for Omega-3 fatty acids varies depending on gender and age. So, men need about 2 grams of unsaturated fatty acids per day. With high cholesterol and to prevent various metabolic disorders, about 1-1.5 g is enough for women. To promote proper development, improve academic performance and prevent diseases in children, 1 g of Omega-3 taken per day will be enough.

People involved in sports, physically active or those engaged in heavy physical labor need to consume approximately 5-6 grams of polyunsaturated fatty acids per day.

During pregnancy, the need for these compounds also increases. For proper development The fetus requires a daily intake of 1.5 to 2.5 grams of Omega-3.

Omega-3 needs vary individually

Harm and contraindications of Omega-3

Despite great benefit Omega-3 for human health, acids should be taken only in the appropriate dosage. In addition, experts recommend conducting Omega-3 treatment courses with mandatory breaks. Constant use their additional quantity can reduce blood viscosity, which will cause heavy bleeding(for example, during menstruation or cuts).

Omega-3 consumption may cause allergic reactions in people with hypersensitivity. Those who have liver problems should be careful when taking medications containing these compounds.

How to take Omega-3

For Omega-3s to be beneficial, it is important to take them correctly. For drugs available in pharmacies or stores sports nutrition Instructions for use are usually included. Manufacturers include different amounts of unsaturated fatty acids in capsules; therefore, depending on the product, the indicated optimal dosage will be different from others. However, there are also general rules taking Omega-3.

Omega-3 should be taken after meals, approximately 20-30 minutes later. It is necessary to take the drug in large quantities ordinary water. The frequency of taking fatty acids for treatment is 3 times a day, that is, the daily dose should be divided into three times. If Omega is used as prophylactic, then one dose per day is enough; in this case, the daily dosage is reduced by 2-3 times. The course can last up to 3 months.

Polyunsaturated fatty acids are the most important element for maintaining normal physiological processes in the body; they are irreplaceable nutritional factors.
They say that a person is what he eats, so an unbalanced diet can lead to numerous disorders at the cellular and tissue level.

What are PUFAs?

Omega-6 is found in:

Butter, as well as lard, “rehabilitated”, necessary and useful in small quantities, they contain substances not found in other products.
But at the same time, we should not forget that the required amount of PUFAs can be obtained from ordinary and affordable foods that are not too high in calories.

Very Important Reminder

As already mentioned, the presence of unsaturated bonds in the PUFA molecule makes it very active and susceptible to oxidation. Heating, light and air access to products containing fatty acids quickly turns them not only useless, but also dangerous. An unpleasant odor, rancid taste appears, and color changes.

Therefore, unrefined oil should not be used for frying, and such products should be stored in dark containers, in a cool place, tightly closed, which will allow polyunsaturated fatty acids to remain unchanged.

For this reason, PUFA preparations are produced in the form of capsules that exclude air access and are sold in light-proof packaging.

About drugs

Polyunsaturated fatty acid supplements should be taken with caution, taking into account existing medical conditions and dietary preferences. If you can get enough healthy fats from food, why spend money on drugs?

Under various restrictive diets and in some diseases, the use of PUFAs in the form of drugs may be vital. These substances are not medicines, but without them the normal functioning of the body, the synthesis of hormones, antibodies and other substances is impossible.

For men over 40 years of age, before taking Omega-3 supplements, it would be a good idea to have a test showing its content in the blood. They should also be wary of products containing soy - it contains analogues of female hormones.

Full varied diet with sufficient healthy fats maintains health and promotes active longevity, good mood and natural beauty.

Fats in Lately fell out of favor. On the one hand, this is certainly true - fatty foods are very high in calories, and in the pursuit of slimness, every calorie eaten is strictly accounted for. But don't forget that complete failure this class of nutrients can provide serious problems with health. After all, they contain many components necessary for normal operation our body: for example, polyunsaturated fatty acids.

If you remember the school course in organic chemistry, you will find out that fats are compounds of glycerol and fatty acids.

Fatty acids are organic substances in the molecules of which the –COOH fragment, responsible for acidic properties, is connected to carbon atoms that are sequentially linked to each other. Each carbon atom has several more hydrogens attached to it, so the resulting structure looks something like this:

CH3-(CH2-CH2)n-COOH

It happens that in some acids “carbons” are connected to each other not by 1, but by 2 bonds:

CH3-(CH=CH)n-COOH

Such acids are called unsaturated.

If there are many carbon atoms in a compound, connected to each other by 2 bonds, then such acids are called polyunsaturated, from the ancient Greek “polis”, which means many.

The latter, in turn, are divided into several groups, namely:

• omega-9;
• omega-6;
• omega-3 polyunsaturated acids.

Which one does it belong to? unsaturated acid, determined by which carbon atom, if you start from the non-acidic end of the molecule (CH3-), will have the first 2-bond.

By the way, our body produces omega-9 acids itself, but we only get representatives of the other 2 groups from food.

Why are polyunsaturated fatty acids needed?

These compounds are a necessary component for the membrane of all animal cells - the so-called cell membrane. Moreover, the more complex the cell’s activity, the higher the amount of polyunsaturated fatty acids in its membrane. For example, in the membrane of the retinal cells of our eye, there are almost 20% of such acids, and in the membrane of subcutaneous fat cells their content is less than 1%.

In addition to the construction function, these substances are needed for the biosynthesis of endohormones - substances that affect the activity of the very cell in which, so to speak, “local hormones” were formed. I would like to talk about them in more detail, since these compounds are responsible for many processes occurring in our body.

So, endohormones control such things as the occurrence or disappearance of pain and inflammation, and also influence the ability of blood to clot. They are formed, as mentioned above, from acids already familiar to us, which are contained in the cell membrane. Moreover, from different groups, hormones are created to solve various problems. Thus, omega-6 acids produce substances that are responsible for the adequate response of the human body to damaging environmental factors. Such endohormones increase blood clotting, which prevents large blood loss during wounds, and also cause inflammation and pain - unpleasant reactions, but necessary for survival. However, if there is an excess of these substances, then the process gets out of control: the blood becomes too viscous, the pressure rises, blood clots form in the vessels, the risk of heart attack and stroke increases, and allergic reactions intensify.

Endohormones obtained from omega-3 polyunsaturated acids have the opposite effect: they reduce inflammatory reactions, thin the blood, and relieve pain. Moreover, the higher the concentration of omega-3 acids in the body, the fewer hormones are synthesized from omega-6 acids. However, it is still not worth completely abandoning the latter - after all, in this case hypotension is ensured, poor clotting blood and the fall of the local. Ideally, your diet should be 4 parts omega-6 to 1 part omega-3 fatty acids.

Foods rich in polyunsaturated fatty acids