Unsaturated fatty acids in which oils. Fatty acids in foods: types and benefits. Antibiotic activity of saturated fatty acids

Saturated(synonym limit) fatty acid (English) saturated fatty acids) - monobasic fatty acids that do not have double or triple bonds between neighboring carbon atoms, that is, all such bonds are only single.

Fatty acids that have one or more double bonds between carbon atoms are not classified as saturated fatty acids. If there is only one double bond, the acid is called monounsaturated. If there is more than one double bond, it is polyunsaturated.

Saturated fatty acids make up 33-38% of human subcutaneous fat (in descending order: palmitic, stearic, myristic and others).

Saturated fatty acid intake standards

According to Methodological recommendations MP 2.3.1.2432-08 “Standards physiological needs in energy and nutrients for various groups population of the Russian Federation”, approved by Rospotrebnadzor on December 18, 2008: “The saturation of fat is determined by the number of hydrogen atoms that each fatty acid contains. Fatty acids with medium length chains (C8-C14) are able to be absorbed in the digestive tract without the participation of bile acids and pancreatic lipase, are not deposited in the liver and are subject to β-oxidation. Animal fats can contain saturated fatty acids with a chain length of up to twenty or more carbon atoms, they have a solid consistency and a high melting point. These animal fats include lamb, beef, pork and a number of others. High intake of saturated fatty acids is a major risk factor for diabetes, obesity, cardiovascular disease and other diseases.

Saturated fatty acid intake for adults and children should be no more than 10% from calorie content daily ration».

The same norm: “saturated fatty acids should provide no more than 10% of total number calories for any age" is contained in the 2015-2020 Dietary Guidelines for Americans (the official publication of the US Department of Health).

Essential saturated fatty acids

Different authors define differently which carboxylic acids are fatty acids. Most broad definition: Carboxylic acids that do not have aromatic bonds are called fatty acids. We will use the widely accepted approach in which a fatty acid is a carboxylic acid that does not have branches and closed chains (but without specifying minimum quantity carbon atoms). With this approach general formula for saturated fatty acids it looks like this: CH 3 -(CH 2) n -COOH (n=0,1,2...). Many sources do not classify the first two of this series of acids (acetic and propionic) as fatty acids. At the same time, in gastroenterology, acetic, propionic, butyric, valeric, capronic (and their isomers) belong to the subclass of fatty acids - short chain fatty acids(Minushkin O.N.). At the same time, a common approach is when acids from caproic to lauric are classified as medium-chain fatty acids, those with a smaller number of carbon atoms are classified as short-chain, with a large number- to long-chain ones.

Short-chain fatty acids containing no more than 8 carbon atoms (acetic, propionic, butyric, valeric, caproic and their isomers) can evaporate with water vapor when boiled, therefore they are called volatile fatty acids. Acetic, propionic and butyric acids are formed during anaerobic fermentation of carbohydrates, while protein metabolism leads to the formation of branched carbon-chain carboxylic acids. The main carbohydrate substrate available to the intestinal microflora is the undigested remains of the membranes plant cells, slime. As a metabolic marker of anaerobic opportunistic microflora, volatile fatty acids in healthy people act as physiological regulators of motor function digestive tract. However, during pathological processes affecting the intestinal microflora, their balance and dynamics of formation change noticeably.

In nature mainly found in fatty acids even number of carbon atoms. This is due to their synthesis, in which pairwise addition of carbon atoms occurs.

Acid name		Semi-expanded formula	Schematic illustration
Trivial	Systematic	Semi-expanded formula	Schematic illustration
Vinegar	Ethanova	CH3-COOH
Propionic	Propane	CH 3 -CH 2 -COOH
Oily	Butane	CH 3 -(CH 2) 2 -COOH
Valerian	Pentanic	CH 3 -(CH 2) 3 -COOH
Nylon	Hexane	CH 3 -(CH 2) 4 -COOH
Enanthic	Heptane	CH 3 -(CH 2) 5 -COOH
Caprylic	Octane	CH 3 -(CH 2) 6 -COOH
Pelargon	Nonanova	CH 3 -(CH 2) 7 -COOH
Kaprinovaya	Dean's	CH 3 -(CH 2) 8 -COOH
Undecyl	Undecane	CH 3 -(CH 2) 9 -COOH
Lauric	Dodecane	CH 3 -(CH 2) 10 -COOH
Tridecyl	Tridecane	CH 3 -(CH 2) 11 -COOH
Myristic	Tetradecane	CH 3 -(CH 2) 12 -COOH
Pentadecyl	Pentadecane	CH 3 -(CH 2) 13 -COOH
Palmitic	Hexadecane	CH 3 -(CH 2) 14 -COOH
Margarine	Heptadecanic	CH 3 -(CH 2) 15 -COOH
Stearic	Octadecane	CH 3 -(CH 2) 16 -COOH
Nonadecylic	Nonadecane	CH 3 -(CH 2) 17 -COOH
Arachinova	Eicosan	CH 3 -(CH 2) 18 -COOH
Geneicocylic	Heneicosanovaya	CH 3 -(CH 2) 19 -COOH
Begenovaya	Docosanova	CH 3 -(CH 2) 20 -COOH
Tricotyl	Tricosan	CH 3 -(CH 2) 21 -COOH
Lignoceric	Tetracosanoic	CH 3 -(CH 2) 22 -COOH
Pentacocylic	Pentacosane	CH 3 -(CH 2) 23 -COOH
Cerotinic	Hexacosan	CH 3 -(CH 2) 24 -COOH
Heptacocylic	Heptacosanoic	CH 3 -(CH 2) 25 -COOH
Montana	Octacosan	CH 3 -(CH 2) 26 -COOH
Nonacocylic	Nonacosanova	CH 3 -(CH 2) 27 -COOH
Melissa	Triacontane	CH 3 -(CH 2) 28 -COOH
Gentriacontylus	Gentriacontanovaya	CH 3 -(CH 2) 29 -COOH
Lacerine	Dotriacontane	CH 3 -(CH 2) 30 -COOH

Saturated fatty acids in cow's milk

The composition of milk fat triglycerides is dominated by saturated acids, their total content ranges from 58 to 77% (the average is 65%), reaching a maximum in winter and a minimum in summer. Among the saturated acids, palmitic, myristic and stearic acids predominate. The content of stearic acid increases in summer, and myristic and palmitic acid - in winter. This is due to differences in feed rations and physiological characteristics(intensity of synthesis of individual fatty acids) in animals. Compared to animal fats and plant origin milk fat is characterized high content myristic acid and low molecular weight volatile saturated fatty acids - butyric, caproic, caprylic and capric, totaling from 7.4 to 9.5% total number fatty acids. Percentage composition main fatty acids (including their triglycerides) in milk fat (Bogatova O.V., Dogareva N.G.):

oil - 2.5-5.0%
nylon -1.0-3.5%
caprylic - 0.4-1.7%
capric - 0.8-3.6%
lauric -1.8-4.2%
myristic - 7.6-15.2%
palmitic - 20.0-36.0%
stearic -6.5-13.7%

Antibiotic activity of saturated fatty acids

All saturated fatty acids have antibiotic activity, but those with 8 to 16 carbon atoms are the most active. The most active of them is undecyl, which at a certain concentration inhibits growth Mycobacterium tuberculosis, Mycobacterium bovis, Escherichia coli, Salmonella paratyphi, Micrococcus luteus, Serratia marcescens, Shigella flexneri, Trichophyton gypseum. The antibiotic activity of saturated fatty acids depends significantly on the acidity of the environment. At pH=6, caprylic and capric acids act on both gram-positive and gram-negative bacteria, while lauric and myristic acids act only on gram-positive bacteria. With increasing pH, the activity of lauric acid towards Staphylococcus aureus and other gram-positive bacteria decreases rapidly. With regard to gram-negative bacteria, the situation is the opposite: at a pH of less than 7, lauric acid has almost no effect, but becomes very active at a pH of more than 9 (Shemyakin M.M.).

Among saturated fatty acids with an even number of carbon atoms, lauric acid has the greatest antibiotic activity. It is also the most active against gram-positive microorganisms among all fatty acids with a short chain of up to 12 carbon atoms. For gram-negative microorganisms bactericidal effect have fatty acids with a short chain of up to 6 carbon atoms (Rybin V.G., Blinov Yu.G.).

Saturated fatty acids in medicines and dietary supplements

A number of saturated fatty acids, in particular lauric and myristic acids, have bactericidal, viricidal and fungicidal activity, leading to the suppression of the development of pathogenic microflora and yeast fungi. These acids are capable of potentiating the antibacterial effect of antibiotics in the intestine, which can significantly increase the effectiveness of treatment of acute intestinal infections of bacterial and viral-bacterial etiology. Some fatty acids, for example, lauric and myristic, also act as an immunological stimulant when interacting with bacterial or viral antigens, helping to increase the body's immune response to the introduction of an intestinal pathogen (Novokshenov et al.). Caprylic acid is believed to inhibit the growth of yeast and support normal balance microorganisms in the large intestine genitourinary system and on the skin, prevents overgrowth yeast fungi and, above all, the genus Candida without interfering with the growth of beneficial saprophytic bacteria. However, these qualities of saturated fatty acids are not used in medicines (there are practically no such acids among the active ingredients medicines), in the composition of medicines they are used as Excipients, and their above-mentioned and other possibly beneficial properties for human health are emphasized by manufacturers of dietary supplements and cosmetics.

One of the few medicines, which has active substance, highly purified fish oil, the fatty acids listed are Omegaven (ATC code “B05BA02 Fat emulsions”). Among other fatty acids, saturated ones are mentioned:

palmitic acid - 2.5-10 g (per 100 g of fish oil)
myristic acid - 1-6 g (per 100 g of fish oil)
stearic acid - 0.5-2 g (per 100 g of fish oil)

Saturated fatty acids in cosmetics and detergents

detergents

Caprylic acid


Men Expert L'Oreal cleanser contains saturated fatty acids: myristic, stearic, palmitic and lauric	Dove cream soap contains saturated fatty acids: stearic and lauric

laundry soap

Saturated fatty acids in the food industry

food additives

Saturated fatty acids have contraindications side effects and specifics of use, when used for health purposes or as part of medications or dietary supplements, consultation with a specialist is necessary.

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

Human nutritional balance

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

dairy products;
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 are present 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 cholesterol contained in the blood from oxidation. The recommended consumption of polyunsaturated acids is about 7% of the daily portion and monounsaturated acids - 10-15%.

Unsaturated fatty acids are essential for normal operation the whole body. 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, you should definitely include them in your 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 swollen joints, muscle pain, bone pain, which is often observed in older people. Unsaturated fatty acids strengthen immune system, soften the manifestations of rheumatoid arthritis and osteoarthritis.

They improve bone mineralization, while increasing their density and strength. In addition, Omega-3 unsaturated fatty acids are extremely beneficial for the heart and blood vessels. Complexes of Omega-unsaturated acids are also successfully used in for cosmetic purposes in the form of a dietary 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. Chemical molecules Omega-3s are paired with 3 carbons and methyl carbon, and Omega-6s are paired with six carbons and methyl carbon. Omega-6 fatty acids are found most abundantly in vegetable oils and in all varieties of nuts.

Foods with high concentrations of unsaturated fatty acids

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

The best source of these substances is fatty fish like mackerel, but you can introduce unsaturated fatty acids into your diet in different ways.

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

Patients suffering from diabetes or taking anticoagulants should consume unsaturated fatty acids with caution. May affect blood clotting and sugar regulation. Pregnant fish fat should not be taken because it contains a lot of vitamin A, which is dangerous for intrauterine development fetus.

Unsaturated fatty acids in foods

Monounsaturated acids are generous:

fish fat;
olives;
avocado;
vegetable oils.

Polina saturated fats:

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

Saturated fats are not as bad as people think they are, and you shouldn't give them up completely. Monounsaturated and poly unsaturated fats should be the main part of the daily portion of fat, and are necessary for 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 the diet, memory functions are weakened.

Trans isomers in food consumed

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 linolenic acid and provoke an increase in the level of bad cholesterol, causing diseases of the heart and blood vessels. Oncologists say that trans-isomers of unsaturated fatty acids provoke cancer.

Which foods contain the most trans isomers?

Of course, there are a lot of them in fast food prepared in large quantities 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% trans isomers, then during frying their level increases significantly. Raw vegetable oils contain up to 1% trans isomers, while butter contains 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 avoided entirely.

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

general characteristics

IN modern world life rushes by at an accelerated pace. 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 a healthy lifestyle. 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, should you eat foods rich in saturated fat at all?

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 foods.

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 are actively involved in the process of building cells.

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.

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 this is of great importance 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 the richest source of energy for humans. In addition, it is an indispensable component in the structure of cell membranes, as well as a participant in the important process of hormone synthesis. Successful absorption occurs only due to the presence of saturated fatty acids. vitamins A, D, E, K and many microelements.

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

Products with maximum EFA content

IN food products These substances are found in fats of both animal and plant origin.

The content of saturated fatty acids in fats of animal origin is usually higher than in vegetable fats. In this regard, a clear pattern should be noted: the more fat contains saturated fatty acids, the higher its melting point. That is, if you compare sunflower and butter, it immediately becomes clear that solid butter has a much higher content of saturated fatty acids.

An example of a plant-derived saturated fat is Palm oil, the benefits and harms of which are actively discussed in modern society.

An example of an unsaturated animal fat is fish oil. There are also artificial saturated fats obtained by hydrogenation of unsaturated fats. Hydrogenated fat forms the basis of margarine.

The most significant representatives of saturated fatty acids are stearic (for example, in lamb fat its content reaches 30%, and in vegetable oils - up to 10%) and palmitic (its content in palm oil is 39-47%, in cow fat - about 25%, soybean – 6.5%, and in pork lard– 30%) acid. Other representatives of saturated fatty acids are lauric, myristic, margaric, capric and other acids.

Alpha-linolenic acid is found in large quantities in flaxseed oil, pumpkin seeds, soybean, walnuts and in vegetables with dark green leaves. But, most richest source Omega-3 acids are fish oil and fatty fish with dark scales: mackerel, herring, sardines, salmon, halibut, perch, carp.

The most omega 6 fatty acids are found in animal fats and vegetable oils: soybean, pumpkin, flaxseed, corn, sunflower, but the largest source is safflower oil. And also nuts, eggs, butter, avocado oil, poultry.

A little about artificial products

The group of saturated fatty acids also includes such an “achievement” of the modern food industry as trans fats. They are obtained by hydrogenation of vegetable oils. The essence of the process is that liquid vegetable oil is exposed to active hydrogen gas under pressure and at temperatures up to 200 degrees. As a result, a new product is obtained - hydrogenated, having a distorted type of molecular structure. IN natural environment There are no connections of this kind. The purpose of such a transformation is not aimed at benefiting human health, but is caused by the desire to obtain a “comfortable” solid product, improves taste, has good texture and long shelf life.

Daily requirement in saturated fatty acids

The need for saturated fatty acids is 5% of the total daily human diet. 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 the total 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:

for various pulmonary diseases: tuberculosis, severe and advanced forms of pneumonia, bronchitis, early stages lung cancer;
during the treatment of stomach ulcers, duodenal ulcers, gastritis. For stones in the liver, gall bladder 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;
diabetes;
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.

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;
insufficient body weight;
deterioration of the condition of nails, hair, skin;
hormonal imbalance;
infertility.

Signs of excess saturated fatty acids in the body:

significant excess body weight;
atherosclerosis;
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

Not consuming EFAs puts increased stress 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. 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. The storage of fats will be long-term if moisture does not get into them, high temperature, Sveta. Otherwise, saturated fatty acids change their structure, which leads to deterioration in the quality of the product.

3. How to properly prepare foods with EFAs? Culinary processing of foods rich in saturated fats involves grilling, roasting, stewing and boiling. It is better not to fry. This leads to an increase in calorie content of food and reduces its beneficial properties.

If you are not going to do heavy physical labor, and you do not have any special indications for increasing the amount of EFAs, it is still better to slightly limit the consumption of animal fats in your food. Nutritionists recommend trimming excess fat from meat before cooking it.

Saturated fatty acids for beauty and health

Proper consumption of saturated fatty acids will make your appearance healthy and attractive. chic hair, strong nails, good vision, healthy skin are all integral indicators of a sufficient amount of fat in the body.

It is important to remember that EFA is energy that should be expended in order to avoid the formation of unnecessary “reserves”. Saturated fatty acids are an essential component of a healthy and beautiful body!

The benefits or harms of saturated fats

The question of their harm remains open, since no direct connection with the occurrence of diseases has been identified. However, there is an assumption that with excessive consumption, the risk of developing a number of dangerous diseases increases.

In what cases can they cause harm?

If your daily carbohydrate intake is more than 4 grams per kilogram of body weight, you can see how saturated fatty acids negatively affect your health. Examples confirming this fact: palmitic acid, which is found in meat, provokes a decrease in insulin activity; stearic acid, present in dairy products, actively promotes the formation of subcutaneous fat deposits and has a negative effect on the cardiovascular system.

Here we can conclude that increasing the consumption of carbohydrates can transfer “rich” foods to the category of harmful to health.

Are you interested in knowing what unsaturated fatty acids are? 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 the 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 predominantly found in herbal products. 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. Foods 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 your diet, but many of them can be replaced with 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.

Post in 4 parts, about saturated and unsaturated fats, about harmful and healthy oils, about trans fats, about the role of fats in the human body. The material about healthy and harmful oils will not be entirely in line with the traditional presentation.

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

Fats improve the taste of food and cause a feeling of prolonged satiety. With a lack of fat in our diet, disturbances in the body’s condition may occur, such as changes in the skin, vision, kidney disease, weakening of immune mechanisms, etc.

In experiments conducted on animals, it has been proven that an insufficient amount of fat in the diet contributes to a reduction in life expectancy.

Fats (fatty acids) are found in plants and animal fats. They are divided into two types, depending on the chemical structure and molecular bonds, rich And unsaturated fatty acid . The latter are also divided into two types - monounsaturated And polyunsaturated fats.

1. UNSATURATED FATTY ACIDS

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

monounsaturatedfatty acids containing one double bond

polyunsaturatedfatty acids containing more than one double bond

Greatest biological significance of unsaturated fatty acids have polyunsaturated fatty acids, namely the so-called essential fatty acids (vitamin F).

This is first and foremost linoleic (Omega-6 polyunsaturated fatty acid) and linolenic (Omega-3 polyunsaturated fatty acid); also highlight Omega-9 acids, which include, for example, oleic - monounsaturated fatty acid.

Omega-3 and Omega-6 unsaturated fatty acids are essential (i.e. vital) components of food products that our body cannot synthesize itself.

Both types of unsaturated fats are primarily found in plant foods.These acids are considered more suitable for healthy eating than saturated fatty acids . In fact, some of them have the ability to lower cholesterol and blood pressure, thereby reducing the risk of heart disease.

Linoleic acid, oleic acid, myristoleic acid, palmitoleic acid and arachidonic acid - these are some of the unsaturated fatty acids.

Unsaturated fatty acids are found in all fats. In vegetable fats, their content is usually higher than in animal fats (although among vegetable and animal fats there are exceptions to this rule: solid palm oil and liquid fish oil, for example).

The main sources of unsaturated fatty acids and especially essential ones for humans are olive, sunflower, sesame, rapeseed oil, fat contained in fish and marine mammals.

PRODUCTS CONTAINING MONOUNSATURATED FATTY ACIDS

olive oil, olives

Sesame oil

rapeseed oil
peanut butter, peanuts

avocado fruit

nuts almonds

cashew nuts
pistachio nuts
hazelnuts

PRODUCTS CONTAINING POLYUNSATURATED FATTY ACIDS

corn oil

sunflower oil, sunflower seeds
soybean oil
salmon, mackerel, herring, sardines, trout, tuna, red caviar, shellfish (lots of Omega-3)

flax seed, flaxseed oil (lots of Omega-3)

sesame seeds, sesame oil

soybeans, tofu cheese

walnuts (high in Omega-3)
wheat germ, its oil

BENEFITS OF UNSATURATED FATTY ACIDS

Unsaturated fatty acids (FA) are monobasic fatty acids, the structure of which contains one (monounsaturated) or two or more (polyunsaturated fatty acids, abbreviated PUFA) double bonds between adjacent carbon atoms. Their synonym is unsaturated fatty acids. Triglycerides consisting of such fatty acids are called, respectively, unsaturated fats.

There are several benefits that unsaturated fatty acids provide to our health. Foods containing monounsaturated or polyunsaturated fats are considered healthier than those containing saturated fatty acids.

The fact is that molecules saturated fatty acids entering the blood, tend to bond with each other , that leads to formation in the arteries circulatory system cholesterol plaques . In its turn, unsaturated fats are made up of large molecules that do not build connections in the blood. This leads to unimpeded passage of blood through the arteries.

The main benefit of unsaturated fats is their ability to reduce levels of “bad” cholesterol and triglycerides in the blood. , resulting in a reduced likelihood of heart disease such as strokes and heart attacks.

Of course, it is almost impossible to eliminate all saturated fats from your diet, but many of them can be replaced with unsaturated fats.

For example, switching to olive oil when added to food (but not cooked) can greatly reduce your saturated fat intake.

These dietary oils contain fat-soluble vitamins such as vitamin A, D and E which are necessary to maintain health.
Vitamins A and E are antioxidants and help support the immune system so that we stay healthy. They also help in blood circulation and prevent the formation of cholesterol plaques in the arteries.

Vitamin D is essential for the growth and development of bones and muscles.

BENEFITS OF UNSATURATED FATTY ACIDS:

have an antioxidant effect

have an anti-inflammatory effect

lower blood pressure

reduce the risk of certain cancers

improve the condition of hair and skin

improve blood flow (prevention of blood clots)

Compared to saturated fatty acids, the pattern in relation melting point for unsaturated (unsaturated) fats the opposite is true: the more fat contains unsaturated fatty acids, the lower its melting point. Thus, if you have oil in front of you that remains liquid even in the refrigerator, at a temperature of 2-6 ° C, you can be sure that unsaturated (unsaturated) fats predominate in it.

It is very important that the fats consumed in food are fresh, that is, not oxidized.

The unsaturated oils themselves and culinary products, prepared with their use, become rancid when long-term storage, which is very noticeable in taste.

IN stale or overheated fats accumulate harmful substances , which serve as irritants of the gastrointestinal tract, kidneys, and affect metabolic disorders. Such fats are strictly prohibited in dietary nutrition.

Therefore, in order to increase the shelf life of products in the confectionery industry, unfortunately, such oils are often replaced with oils with a low content of unsaturated fatty acids. A particularly dangerous trend is the use of hydrogenated fats (margarine), which contain harmful trans isomers of fatty acids (trans fats) which are much cheaper natural oils, they also significantly increase the risk cardiovascular diseases.

Consumption standards for unsaturated fatty acids have not been established, but it is believed that their calorie content in the general diet should be approximately 10%-30%, or with another approach - the total amount of fat from all foods consumed during the day is calculated as 1 gram per 1 kg of weight person.

It should be noted that monounsaturated fatty acid can be synthesized in organism from saturated fatty acids and carbohydrates. Therefore, they are not classified as essential or essential fatty acids.

During dietary nutrition, the qualitative and quantitative composition of fats may change. 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 and injuries, on the contrary, it is recommended to increase the daily fat intake to 100 - 120 grams.

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2. SATURATED FATTY ACIDS

Saturated (or saturated fatty acids) are monobasic fatty acids in the structure of which there are no double bonds between adjacent carbon atoms. The absence of double or unsaturated bonds significantly reduces reactivity(the ability to combine with other molecular structures) of saturated fatty acids, that is, to participate in the biochemical processes of the body.

The biological role of saturated fats is much less diverse than unsaturated fats.

In food products, these substances are found in fats of both animal and plant origin.

The content of saturated fatty acids in animal fats is usually higher than in vegetable fats. In this regard, a clear pattern should be noted:The more saturated fatty acids a fat contains, the higher its melting point. That is, if you compare sunflower and butter, it immediately becomes clear that solid butter the content of saturated fatty acids is significantly higher.

Example saturated vegetable oil Palm oil is used, the benefits and harms of which are actively discussed in modern society.

Example unsaturated animal oil is fish oil.

There are also artificial saturated fats obtained by hydrogenation of unsaturated fats. Hydrogenated fat forms the basis of margarine and solid palm oil; they are the most harmful.

PRODUCTS CONTAINING SATURATED FATTY ACIDS

The most significant representatives of saturated fatty acids are

stearic acid:

in lamb fat its content reaches 30%,
in vegetable oils - up to 10%;

palmitic acid:

in palm oil is 39-47%,
in cow's cream - about 25%,
soybean - 6.5%,
and in pork lard - 30%.

Other representatives of saturated fatty acids are lauric, myristic, margaric, capric and other acids.

The biological role of saturated fatty acids is that they are for the human body are, first of all, source of energy. Also, along with unsaturated take part inbuilding cell membranes, synthesis of hormones,transfer and absorption of vitamins and microelements.

Having little adipose tissue, that is, little saturated fat in the body, women are not only much more likely to suffer from infertility in reproductive age, but also endure menopause more difficultly, suffering from illness and stress due to hormonal imbalance.

On the other hand, the harm of excess adipose tissue, that is, obesity, is also beyond doubt. IN modern conditions physical inactivity and overeating, a person should strive to reduce saturated fatty acids in their diet - energy value The human diet today is, as a rule, above the norm,

A fatty acids necessary for the construction of cell membranes can be synthesized by the body (provided that the diet is sufficiently full of energy).

Excessive consumption of saturated fats is one of the most important risk factors for the development of obesity, diabetes, cardiovascular and other diseases. Consumption standards for saturated fats have not been established, but it is believed that their energy value in the diet should not normally be more than 10% of the total amount of fat.

However, in harsh climatic conditions For example, in the Far North, the need for energy increases sharply, so it is necessary to introduce more fat into the diet, including saturated fatty acids - the most energetically valuable component.

If unsaturated fats are healthier than saturated fats from a nutritional point of view, in the culinary field the opposite is true: It is better to cook food using animal fats, that is, saturated fats.

When frying food in vegetable oil, the double bonds of unsaturated fatty acids will undergo intense oxidation with the formation of carcinogenic substances that cause cancer.

The most important non-food application of saturated fatty acids is soap making. Sodium and potassium salts These compounds form the basis of all types of soap. Actually, soap is obtained by saponification of the corresponding saturated fats.

Fats that need to be eliminated 100%

Trans fats

Trans fats are formed during the industrial hardening of liquid vegetable oils.Trans fats are found in confectionery products, chips, popcorn, fish fingers, industrial cutlets, ketchup, mayonnaise, French fries, whites, chebureks, refined vegetable oil (regular refined sunflower oil, corn oil, which is included in in the cooking of almost all families), in purchased baked goods, in cholesterol-free cheeses, in margarine and in spreads.

Trans fats are associated with high risk cardiovascular diseases, asthey level up bad cholesterol in the blood (LDL) and lower the level good cholesterol(HDL) and also cause inflammation and obesity .

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VISUAL GRAPHIC MATERIALS

Once again about how the body uses fats and oils, as well as what their deficiency and excess leads to; how many fats and oils are contained in 100 grams of certain foods:

What foods contain saturated, unsaturated fats and trans fats:

Which foods contain “bad fats” that need to be reduced in the diet, and “good fats” that should be included in the diet. Coconut and palm oils indicated in the “saturated fats” column refer to their hydrogenated forms (non-hydrogenated palm and coconut oils are not harmful):

What foods contain harmful trans fats? detailed diagram:

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All materials on oils and fats in our two blogs with my daughter can be found here:

About influence TRANSFATS on health, in particular, contained in palm oils found in industrially produced food products, you can readAnd

You can read about the properties of margarines; about healthy oils and butter; about harmful oils. These four materials are presented in a very non-trivial presentation, still little known, very modern, which we adhere to (irina_co, kulinarium) .

- Coconut and palm oil - representatives of medium chain triglycerides in the world of vegetable oils and fats , about the importance of their use in sports and dietary nutrition.