Unsaturated fatty acids and 20. Fatty acids. Unsaturated fatty acids in foods

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IN modern world life rushes by accelerated rhythm. Often there is not enough time even to sleep. Fast food, saturated with fat, which is commonly called fast food, has almost completely conquered its place in the kitchen.

But thanks to the abundance of information about a healthy lifestyle, more and more people are drawn to healthy image life. However, many consider saturated fats to be the main source of all problems.

Let's figure out how justified the widespread opinion about the dangers of saturated fats is. In other words, is it worth eating foods rich in saturated fat?

Products with the maximum content of EFAs:

The indicated amount is approximate amount per 100 g of product

General characteristics of saturated fatty acids

From a chemical point of view, saturated fatty acids (SFAs) are substances with single bonds of carbon atoms. These are the most concentrated fats.

EFAs can be of natural or artificial origin. Artificial fats include margarine, natural fats include butter, lard, etc.

EFAs are found in meat, dairy and some plant products nutrition.

A special property of such fats is that they do not lose their solid form at room temperature. Saturated fats fill the human body with energy and actively participate in the process of cell structure.

Saturated fatty acids are butyric, caprylic, caproic, and acetic acid. As well as stearic, palmitic, capric acid and some others.

EFAs tend to be deposited in the body “in reserve” in the form of fat deposits. Under the influence of hormones (adrenaline and norepinephrine, glucagon, etc.), EFAs are released into the bloodstream, releasing energy for the body.

Helpful advice:

To identify products with more high content saturated fats, it is enough to compare their melting points. The leader will have higher EFA content.

Daily requirement for saturated fatty acids

The requirement for saturated fatty acids is 5% of the total daily ration human nutrition. It is recommended to consume 1-1.3 g of fat per 1 kg of weight. The need for saturated fatty acids is 25% of total number fat It is enough to eat 250g of low-fat cottage cheese (0.5% fat), 2 eggs, 2 tsp. olive oil.

The need for saturated fatty acids increases:

• at different pulmonary diseases: tuberculosis, severe and running forms pneumonia, bronchitis, early stages lung cancer;
• during the treatment of stomach ulcers, duodenal ulcers, gastritis. For stones in the liver, gallstones or bladder;
• with general exhaustion of the human body;
• when the cold season comes and additional energy is spent on heating the body;
• during pregnancy and breastfeeding;
• among residents of the Far North.

The need for saturated fat is reduced:

• with significant excess body weight (you need to reduce the intake of EFAs, but not eliminate them completely!);
• at high level cholesterol in the blood;
• cardiovascular diseases;
• with a decrease in the body’s energy consumption (rest, sedentary work, hot season).

EFA digestibility

Saturated fatty acids are poorly absorbed by the body. The consumption of such fats involves long-term processing of them into energy. It is best to use products that have a small amount of fat

Choose lean chicken, turkey, and fish is also suitable. Dairy products are better absorbed if they have a low fat content.

Beneficial properties of saturated fatty acids, their effect on the body

Saturated fatty acids are considered to be the most harmful. But if you consider that breast milk, is saturated with these acids in large quantities(in particular, lauric acid), which means that the consumption of fatty acids is inherent in nature. And it has great value for human life. You just need to know which foods are best to eat.

And you can get plenty of such benefits from fats! Animal fats are richest source energy for humans. In addition, it is an indispensable component in the structure of cell membranes, as well as a participant important process synthesis of hormones. Successful absorption occurs only due to the presence of saturated fatty acids. vitamins A, D, E, K and many microelements.

Correct usage saturated fatty acids helps improve potency, regulates and normalizes menstrual cycle. Optimal use fatty foods prolongs and improves the functioning of internal organs.

Interaction with other elements

It is very important for saturated fatty acids to have interaction with essential elements. These are vitamins that belong to the class of fat-soluble.

The first and most important on this list is vitamin A. It is found in carrots, persimmons, bell pepper, liver, sea buckthorn, egg yolks. Thanks to him - healthy skin, luxurious hair, strong nails.

Vitamin D is also an important element, which helps prevent rickets.

Signs of a lack of EFAs in the body

• disruption of the nervous system;
• underweight bodies;
• deterioration of the condition of nails, hair, skin;
• hormonal imbalance;
• infertility.

Signs of excess saturated fatty acids in the body:

• significant excess body weight;
• development of diabetes;
• increased blood pressure, cardiac dysfunction;
• formation of stones in the kidneys and gall bladder.

Factors influencing the content of EFAs in the body

Refusal to consume EFAs leads to increased load on the body because it has to look for substitutes from other food sources to synthesize fats. Therefore, the consumption of EFAs is an important factor in the presence of saturated fats in the body.

Selection, storage and preparation of foods containing saturated fatty acids

Compliance with several simple rules When selecting, storing and preparing foods, it will help keep saturated fatty acids healthy.

1. 1 If you do not have increased energy expenditure, when choosing food products it is better to give preference to those in which the saturated fat content is low. This will enable the body to better absorb them. If you have foods high in saturated fatty acids, then you should simply limit yourself to small amounts.
2. 2 Storage of fats will be long-term if moisture, high temperature, and light do not enter them. IN otherwise, saturated fatty acids change their structure, which leads to a deterioration in the quality of the product.
3. 3 How to properly prepare foods with EFAs? Cooking foods high in saturated fats involves grilling, roasting, stewing, and

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. Arachidonic acid is also found in small amounts 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 determine 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. Another, and very important function of 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 their high intake of animal protein and fat and very little plant foods, 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 content of high-density lipoproteins (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.

Saturated and unsaturated fatty acids, fat-like substances and their role in the normal functioning of the human body. Norms of consumption of these substances.

The theory of adequate nutrition as scientific basis for a balanced diet.

Vitamins: vitamin deficiency and hypovitaminosis. Classification characteristics of vitamins.

1. Saturated and unsaturated fatty acids, fat-like substances and their role in normal functioning human body. Norms of consumption of these substances.

Fats - organic compounds, which are part of animal and plant tissues and consist mainly of triglycerides (esters of glycerol and various fatty acids). In addition, fats contain substances with high biological activity: phosphatides, sterols, and some vitamins. A mixture of different triglycerides makes up the so-called neutral fat. Fat and fat-like substances are usually grouped together under the name lipids.

In humans and animals, the largest amount of fat is found in subcutaneous adipose tissue and adipose tissue located in the omentum, mesentery, retroperitoneal space, etc. Fats are also contained in muscle tissue, bone marrow, liver and other organs. In plants, fats accumulate mainly in fruiting bodies and seeds. Particularly high fat content is characteristic of the so-called oilseeds. For example, in sunflower seeds fats account for up to 50% or more (in terms of dry matter).

The biological role of fats lies primarily in the fact that they are part of the cellular structures of all types of tissues and organs and are necessary for the construction of new structures (the so-called plastic function). Fats are of utmost importance for vital processes, since together with carbohydrates they participate in the energy supply of all vital functions of the body. In addition, fats, accumulating in the adipose tissue surrounding the internal organs and in the subcutaneous fatty tissue, provide mechanical protection and thermal insulation of the body. Finally, the fats that make up adipose tissue serve as a reservoir of nutrients and take part in metabolic processes and energy.

Natural fats contain more than 60 types of different fatty acids with different chemical and physical properties and thereby determining differences in the properties of the fats themselves. Fatty acid molecules are “chains” of carbon atoms linked together and surrounded by hydrogen atoms. The length of the chain determines many properties of both the fatty acids themselves and the fats formed by these acids. Long chain fatty acids are solid, while short chain fatty acids are liquid substances. The higher the molecular weight of fatty acids, the higher their melting point, and, accordingly, the melting point of fats that contain these acids. At the same time, the higher the melting point of fats, the worse they are absorbed. All fusible fats are absorbed equally well. According to digestibility, fats can be divided into three groups:

fat with a melting point below human body temperature, digestibility 97-98%;

fat with a melting point above 37°, digestibility about 90%;

fat with a melting point of 50-60°, digestibility is about 70-80%.

According to their chemical properties, fatty acids are divided into saturated (all bonds between carbon atoms forming the “backbone” of the molecule are saturated, or filled, with hydrogen atoms) and unsaturated (not all bonds between carbon atoms are filled with hydrogen atoms). Saturated and unsaturated fatty acids differ not only in their chemical and physical properties, but also in their biological activity and “value” for the body.

Saturated fatty acids are found in animal fats. They have low biological activity and can have a negative effect on fat and cholesterol metabolism.

Unsaturated fatty acids are widely present in all dietary fats, but most of them are found in vegetable oils. They contain double unsaturated bonds, which determines their significant biological activity and ability to oxidize. The most common are oleic, linoleic, linolenic and arachidonic fatty acids, among which arachidonic acid has the greatest activity.

Unsaturated fatty acids are not formed in the body and must be administered daily with food in an amount of 8-10 g. Sources of oleic, linoleic and linolenic fatty acids are vegetable oils. Arachidonic fatty acid is almost never found in any product and can be synthesized in the body from linoleic acid in the presence of vitamin B6 (pyridoxine).

A lack of unsaturated fatty acids leads to growth retardation, dryness and inflammation of the skin.

Unsaturated fatty acids are part of the membrane system of cells, myelin sheaths and connective tissue. These acids differ from true vitamins in that they do not have the ability to enhance metabolic processes, but the body's need for them is much higher than for true vitamins.

To meet the physiological need of the body for unsaturated fatty acids, it is necessary to introduce 15-20 g of vegetable oil into the diet daily.

Sunflower, soybean, corn, flaxseed and cottonseed oils, in which the content of unsaturated fatty acids is 50-80%, have high biological activity of fatty acids.

The very distribution of polyunsaturated fatty acids in the body indicates their important role in its life: most of them are found in the liver, brain, heart, and gonads. With insufficient intake from food, their content decreases primarily in these organs. The important biological role of these acids is confirmed by their high content in the human embryo and in the body of newborns, as well as in breast milk.

The tissues contain a significant supply of polyunsaturated fatty acids, which allows normal transformations to take place for quite a long time in conditions of insufficient fat intake from food.

Fish oil has the highest content of the most active of the polyunsaturated fatty acids - arachidonic acid; it is possible that the effectiveness fish oil This is explained not only by the vitamins A and D it contains, but also by the high content of this acid, which is so necessary for the body, especially in childhood.

The most important biological property of polyunsaturated fatty acids is their participation as an obligatory component in the formation of structural elements (cell membranes, the myelin sheath of nerve fibers, connective tissue), as well as in such biologically highly active complexes as phosphatides, lipoproteins (protein-lipid complexes), etc.

Polyunsaturated fatty acids have the ability to increase the removal of cholesterol from the body, converting it into easily soluble compounds. This property is of great importance in the prevention of atherosclerosis. In addition, polyunsaturated fatty acids have a normalizing effect on the walls of blood vessels, increasing their elasticity and reducing permeability. There is evidence that a lack of these acids leads to thrombosis of the coronary vessels, since fats rich in saturated fatty acids increase blood clotting. Therefore, polyunsaturated fatty acids can be considered as a means of preventing coronary heart disease.

Based on their biological value and content of polyunsaturated fatty acids, fats can be divided into three groups.

The first group includes fats with high biological activity, in which the content of polyunsaturated fatty acids is 50-80%; 15-20 g per day of these fats can satisfy the body's need for such acids. This group includes vegetable oils (sunflower, soybean, corn, hemp, flaxseed, cottonseed).

The second group includes fats of average biological activity, which contain less than 50% polyunsaturated fatty acids. To satisfy the body's need for these acids, 50-60 g of such fats per day are required. These include lard, goose and chicken fat.

The third group consists of fats containing a minimal amount of polyunsaturated fatty acids, which are practically unable to satisfy the body's need for them. These are lamb and beef fat, butter and other types of milk fat.

The biological value of fats, in addition to various fatty acids, is also determined by the fat-like substances they contain - phosphatides, sterols, vitamins, etc.

Phosphatides in their structure are very close to neutral fats: most often food products contain the phosphatide lecithin, and somewhat less often - cephalin. Phosphatides are a necessary component of cells and tissues, actively participating in their metabolism, especially in processes associated with the permeability of cell membranes. There are especially many phosphatides in bone fat. These compounds, taking part in fat metabolism, affect the intensity of fat absorption in the intestines and their use in tissues (lipotropic effect of phosphatides). Phosphatides are synthesized in the body, but a prerequisite for their formation is proper nutrition and sufficient protein intake from food. Sources of phosphatides in human nutrition are many foods, especially yolk chicken egg, liver, brains, and also edible fats, especially unrefined vegetable oils.

Sterols also have high biological activity and are involved in the normalization of fat and cholesterol metabolism. Phytosterols (plant sterols) form insoluble complexes with cholesterol that are not absorbed; thereby preventing an increase in cholesterol levels in the blood. Particularly effective in this regard are ergosterol, which is converted into vitamin D in the body under the influence of ultraviolet rays, and steosterol, which helps normalize cholesterol levels in the blood. Sources of sterols - various products animal origin (pork and beef liver, eggs, etc.). Vegetable oils lose most of their sterols during refining.

Fats are among the main nutrients that supply energy to support the body's vital processes and " construction material"to build tissue structures.

Fats have high calorie content, it exceeds the calorific value of proteins and carbohydrates by more than 2 times. The need for fats is determined by a person’s age, his constitution, the nature of work, health status, climatic conditions, etc. The physiological norm for dietary fat consumption for middle-aged people is 100 g per day and depends on the intensity of physical activity. As you age, it is recommended to reduce the amount of fat you eat. The need for fats can be met by consuming various fatty foods.

Among fats of animal origin, milk fat stands out for its high nutritional qualities and biological properties, used mainly in the form of butter. This type of fat contains a large amount of vitamins (A, D2, E) and phosphatides. High digestibility (up to 95%) and good taste qualities make butter a product widely consumed by people of all ages. Animal fats also include lard, beef, lamb, goose fat etc. They contain relatively little cholesterol and a sufficient amount of phosphatides. However, their digestibility is different and depends on the melting temperature. Refractory fats with a melting point above 37° (pork lard, beef and lamb fat) are digested worse than butter, goose and duck fat, as well as vegetable oils (melting point below 37°). Vegetable fats are rich in essential fatty acids, vitamin E, and phosphatides. They are easily digestible.

The biological value of vegetable fats is largely determined by the nature and degree of their purification (refining), which is carried out to remove harmful impurities. During the purification process, sterols, phosphatides and other biologically active substances. Combined (vegetable and animal) fats include different kinds margarines, culinary, etc. Of the combined fats, margarines are the most common. Their digestibility is close to that of butter. They contain many vitamins A, D, phosphatides and other biologically active compounds necessary for normal life.

Changes that occur during storage of edible fats lead to a decrease in their nutritional and taste value. Therefore, when storing fats for a long time, they should be protected from light, air oxygen, heat and other factors.

Thus, fats in the human body play both an important energetic and plastic role. In addition, they are good solvents for a number of vitamins and sources of biologically active substances. Fat improves the taste of food and causes a feeling of long-term satiety.

But he also has others important functions: supplying the body with essential fatty acids (some of which are essential) and fat-soluble vitamins A, D and E. Fats form the lipid barrier of our skin, preventing moisture from evaporating and protecting skin covering from drying out. Fat helps the body use proteins and carbohydrates efficiently. Sufficient fat content is necessary for good brain activity, concentration, memory.

But fat is different from fat, and the world of fat is so diverse and rich that you can get confused and confused. There are animal and vegetable fats (oils), solid and liquid, refractory and fusible.

So which fats benefit us and which harm us? - you ask. The question cannot be asked that way. Both the harm and benefit of fats depend only on their quantity in the diet and combination. All natural fats and oils are mixtures of saturated, mono- and polyunsaturated fats. Any conditionally “healthy” fat contains a small amount of harmful fats, and any “harmful” fat contains healthy ones.

Fats (aka triglycerides) belong to the class of lipids, and are natural organic compounds of esters of glycerol and fatty acids. But these fatty acids are divided into: Saturated and unsaturated .

If there is at least one free carbon bond in a fatty acid molecule that is not connected to hydrogen, it is an unsaturated acid; if there is no such bond, then it is saturated.

Saturated fatty acids are found in large quantities (up to 50% of the total mass) in solid animal fats. The exception is palm and coconut oil- despite vegetable origin, their fatty acids are saturated. Saturated acids– oil, vinegar, margarine, stearic, palmitic, arachidic, etc. Palmitic acid is one of the most abundant fatty acids in animal and plant lipids. In animal fats and cottonseed oil, this acid makes up a quarter of all fatty acids. Palm oil is the richest in palmitic acid (almost half the amount of all fatty acids).

Unsaturated fatty acids are found mainly in liquid vegetable oils and seafood. In many vegetable oils their content reaches 80-90% (in sunflower, corn, flaxseed, etc.). Animal fats also contain unsaturated acids, but their number is small. Unsaturated acids include: palmitoleic, oleic, linoleic, linolenic arachidonic and other acids. There is another subtlety here: unsaturated fatty acids, in the molecule of which there is one free carbon bond, are called monounsaturated, those with two or more of these bonds are called polyunsaturated.

Monounsaturated fatty acids are not essential, since our body is capable of producing them. The most common of the monounsaturated fatty acids, oleic acid, is found in large quantities in olive oil, avocado oil and peanut oil. This type of acid is believed to help lower blood cholesterol levels.

Polyunsaturated fatty acids (omega-6 acid complex) –
Contained in sunflower oil, soybean oil, vegetable margarine.

Polyunsaturated fatty acids (omega-3 acid complex) . In terms of usefulness, they come first, as they have broad action on various systems body: have a positive effect on cardiac activity, eliminate depression, prevent aging, a decrease in cognitive and mental abilities with age, and have many others useful qualities. They belong to the so-called “essential” fatty acids, which the body cannot synthesize on its own and which must be supplied with food. Their main source is sea ​​fish and seafood, and the further north the fish lives, the more omega-3 acids it contains. Similar fatty acids are found in some plants, nuts, seeds, and oils obtained from them. The main one is alpha-linolenic acid. There is a lot of it in rapeseed, soybean oils, flaxseed and camelina oils. They should not be cooked but should be added to salads or taken as a dietary supplement. A completely plant-based omega-3 acid cannot replace sea acid: only a small part of it is converted in our body into the same acids found in fish.

The fats we choose

Comparing the most common fat products, we are surprised to notice that vegetable oils are ahead of both butter and lard in terms of calorie content, and olive oil contains almost no polyunsaturated fatty acids.

Sunflower oil(omega-6 acids). The most traditional vegetable oil in our latitudes. Contains a lot of polyunsaturated fatty acids, but too little omega-3 fats. This is its main disadvantage.
Total fat content – ​​98%
Saturated fat – 12 g
Monounsaturated – 19 g
Polyunsaturated 69 g of which: omega-6 – 68 g; omega-3 – 1 g
Calorie content – ​​882 kcal

Olive oil (omega-9).
Total fat content – ​​98%
Saturated fat – 16 g
Monounsaturated –73 g
Polyunsaturated – 11 g, of which: omega-6 – 10 g; omega-3 – 1 g
Calorie content – ​​882 kcal
Content percentage polyunsaturated acids in small, but in it great amount oleic acid. Oleic acid is present in the membranes of plant and animal cells and helps maintain the elasticity of arteries and skin. It is stable at high temperatures (which is why olive oil is good for frying). Yes, and it is absorbed better than others. Olive oil is well tolerated even by people suffering from digestive disorders, liver and gallbladder diseases. Moreover, such patients are even recommended to take a spoonful of olive oil on an empty stomach - this has a slight choleretic effect.

Linseed oil(source of omega-3 acids). An ideal source of rare and most valuable omega-3 fats in the normal diet. Used as food supplement 1 tablespoon per day.
Total fat content – ​​98%
Saturated fat – 10 g
Monounsaturated – 21 g
Polyunsaturated – 69 g including: omega-6 – 16 g; omega-3 – 53 g
Calorie content – ​​882 kcal

Butter. Real butter contains at least 80% milk fat.
Total fat content – ​​82.5%
Saturated fat – 56 g
Monounsaturated – 29 g
Polyunsaturated – 3 g
Cholesterol – 200 mg
Calorie content – ​​781 kcal
Contains vitamins (A, E, B1, B2, C, D, carotene) and lecithin, which reduces cholesterol levels, protects blood vessels, stimulates the immune system, and helps fight stress. Easy to digest.

Salo.
Total fat content – ​​82%
Saturated fat – 42 g
Monounsaturated – 44 g
Polyunsaturated – 10 g
Cholesterol – 100 mg
Calorie content – ​​738 kcal
Pork lard contains valuable polyunsaturated arachidonic acid, which is generally absent in vegetable oils. It is part of cell membranes, is part of the heart muscle enzyme, and is also involved in cholesterol metabolism. Moreover, in terms of the content of unsaturated fatty acids, lard is much ahead of butter. That is why biological activity lard is five times higher than that of butter and beef fat.

Margarine.
Total fat content – ​​82%
Saturated fat – 16 g
Monounsaturated – 21 g
Polyunsaturated – 41 g
Calorie content – ​​766 kcal
Replaces butter, does not contain cholesterol. It is characterized by a high content of unsaturated fatty acids. If the margarine contains a low content of trans fats (soft margarine), which are formed during the process of partial hydrogenation (hardening) liquid oils, then it dietary qualities good enough to replace butter.

The only ones definitely unhealthy fats- these are trans fats! Independent studies support a link between diets high in trans fats and coronary heart disease. In 1994, it was found that trans fats are responsible for about 30 thousand deaths from heart disease in the United States each year.

So what fats and oils should you choose (since you can’t do without them)? Nutritionists have not yet come to a consensus on how much cholesterol (which is also vital) and fatty acids should be received healthy man. So - more variety, use all the rich natural potential of fats, but do not overdo it with the quantity. Everything is good in moderation!