Foods containing unsaturated fatty acids. Unsaturated fatty acids in foods. Useful properties of saturated fatty acids, their effect on the body

Improper eating habits are undoubtedly one of the possible causes of disease. Modern research on the nutritional value of foods is aimed at establishing a link between the occurrence of certain diseases and the human diet. A significant impact on the nutritional value of foods is the type of fatty acids they contain.

Significance and role of fatty acids in the body

Unsaturated fatty acids are divided into monounsaturated fatty acids (MUFA), which are represented by oleic acid (). They help to lose those extra pounds while fighting abdominal obesity.

The second group of EFAs is polyunsaturated fatty acids (WNKT), called PUFA acids, of which acids are also representatives. Among unsaturated acids, polyunsaturated acids play an important role in human nutrition.

Did you know? Nutritionists say: the deficiency of fatty acids in the body for a person over 20 years old can be replenished by eating 100 g of potato chips or 10 g of raw smoked sausage.

The primary omega-3 acid is ALA (alpha-linolenic), a precursor to DHA (docosahexaenoic) and EPA (eicosapentaenoic). In turn, the primary omega-6 acid is a precursor of LA (linoleic) - arachidonic acid. With their help, tissue hormones function normally, DHA is a component of the cells of the brain, retina and sperm and controls that all these functions properly. In addition, DHA supplementation in the diet of pregnant women ensures the correct development of the central nervous system in the prenatally developing fetus. In addition, omega-3s regulate cardiovascular function, blood clotting (thus preventing blood clots), levels blood pressure, triglycerides and cholesterol (possibly by increasing the synthesis of bile acids from cholesterol and promoting its secretion of bile), and therefore counteract heart attacks, atherosclerosis and stroke. They also prevent cancer by inhibiting the growth of tumors and the proliferation of tumor tissue.

• Regulates the digestive tract and strengthens the immune system. Thus, they stimulate it to strengthen the fight against pathogenic microorganisms. In addition, the unsaturated ones are secreted by the sebaceous glands, which provokes the formation of an acidic environment on the skin. In this way, bacteria that try to penetrate the skin into the body are destroyed.
• Protects against arthritis and relieves pain and stiffness associated with rheumatic diseases. They also facilitate the absorption of calcium, so they are indispensable in the prevention and treatment of osteoporosis.
• Their deficiency increases the body's susceptibility to infection, impairs the function of many key organs - kidneys, liver, heart - causes a deficiency of blood platelets, and also increases the risk of developing hypertension. It can also contribute to infertility.
• Their lack is manifested in insomnia, depression, impaired thinking, brittle hair and nails, as well as deterioration of the skin (it becomes thin, flaky, discolored).

Did you know? An easy way to determine what kind of fats are present in our familiar foods: olive oil remains liquid at room temperature, which means it contains monounsaturated fatty acids.

Types of fatty acids

We eat different fats, but we often don’t know what nutritional value they have and what effect they have on our health. Fats are found in all groups of living organisms, they are a reserve energy material and a component of cell membranes. A few years ago, they were considered an unnecessary and harmful element of the diet, today nutritionists have come to the division into undesirable (animals) and desirable (plant and fish foods).
Lipids are a large group of compounds with different chemical structures with common elements: each fatty molecule consists of glycerol, with which the same acids are combined. Its properties also depend on what fatty acids are present in the fat molecule. They are divided into 3 groups.

Saturated

Saturated - found mainly in animal fats (lard, sausages, butter) and used by the body as a source of energy. Their excess causes an increase in blood cholesterol and atherosclerosis. Therefore, animal fats do not add health to a person, and we must avoid excess of them in the diet.

Monounsaturated

Monounsaturated are omega-9 fatty acids. We find them in olive oil, canola oil, peanut oil, avocado and fish oil. They help lower blood cholesterol levels. The main advantage of oleic acids is the antiatherogenic effect of olive oil. Rapeseed oil contains the same amount of omega-9, which is why it is called northern European oil.

Polyunsaturated

Polyunsaturated - present in vegetable and fish oils. These include linoleic and linolenic acid (abbreviated as NNKT). Both are very important for our body as they lead to long-chain polyunsaturated fatty acids, which have many important functions. NNKTs are the building blocks for creating the biological membranes of every cell in our body and regulating various physiological processes.

Important! It must be remembered that half of the healthy fats necessary for the human body (daily intake) we must see visually. In a cup of milk you drink or in a salad flavored with sour cream sauce. Invisible part daily rate the necessary acids are found in meat, dairy products, buns and bread.

Where to find source products

Edible fats are of vegetable or animal origin.

Vegetable- is obtained from seeds or fruits of oily plants, animal fats and from tissues or milk of terrestrial animals and from marine animal tissues. Sources of animal fat(except edible butter, lard, bacon, etc.) are meat and sausages, fish, eggs and dairy products. Depending on the type and age of the animal and the weight of the carcass, the fat content of the meat can vary from 3 to 55% of the total weight.
Fats in foods:

• contains from 0.1 to 13%;
• whole about 3-3.5%;
• cottage cheese from 1 to 9%;
• rennet cheese from 17 to 30%;
• around 30%;
• approximately 11%.

Did you know? Only the deep wrinkles that appear are smoothed out after using cosmetics based on omega acids. They are responsible for the water balance of the upper layer of the skin and the absence of inflammation in the form of rashes and acne.

Vegetable

Monounsaturated - found in olives, canola oil, (pistachios, hazelnuts,) and avocados. Alpha Linolenic (ALA) -, canola, soy and flax oils and oils from these products. Omega-6 - in sunflower seeds, wheat germ, soybeans,.
Polyunsaturated fatty acids are only useful when produced at low temperatures - preferably cold. Heat treatment, such as heating, makes them extremely harmful to health.

Animals

Omega-3 sources are salmon, mackerel, herring, and trout (they are especially rich in omega-3 EPA, eicosapentaenoic and docosahexaenoic). Fish and seafood - they contain the healthiest fats, they contain not only saturated acids, but the body also needs omega-3s. The most useful fish is not grown in fish farms (in warm waters), but caught in cool waters. The smallest is herring, mackerel, sardine, sprat, but it is also worth eating cod, halibut, crustaceans.

Eggs - very healthy food in all respects. Unfortunately, commercial eggs from corn fed chickens are much worse than eggs from domestic omnivorous hens. Milk products - good food, although some people are allergic to such foods. But most people can eat butter and cream, and if you tolerate casein and lactose well, you can enjoy great cheese as well.
Animal fats - lard, clarified butter, duck fat or or. Vegetable oils and nuts do not need to be heated or roasted. Baking seeds (such as flaxseed flour in baked goods) does not harm the fats they contain.

Important! Make sure that only healthy fats are present in your diet. Canned fish are very good, but in most canned foods the fish is cooked in vegetable fat, usually sunflower oil. Buy fish with the least amount of added fat (like tuna in your own sauce, smoked mackerel, herring) or with healthy fats like sardines in olive oil.

About daily requirements and norms

According to international standards, omega-6 polyunsaturated fatty acids should provide 2-8% of the calories the body needs daily. Omega-3 should be taken in the following amounts: ALA - 2 g / day; DHA and EPA - 200 mg / day; Vitamin E (0.4 mg per 1 g WNKT); Omega-6 in the ratio of omega-3-5 to 4: 1 (which means 4-5 tablespoons of omega-6 to balance 1 tablespoon of omega-3 fats).

Important! According to the USDA, the best ratio of omega-6 to omega-3 fatty acids is (100 g): caviar (0.01: 1), salmon oil and tuna (0.04: 1), cod liver (0, 05: 1) and herring.

• For a 2,000-calorie diet, omega-6 diets will coat a spoonful of sunflower oil or a flat spoonful of margarine.
• To meet your omega-3 needs, you should eat at least 2 servings per week (100-150 g) of oily fish.
• For those who don't like fish, there is a tranquilizer (liver extract such as cod) and omega-3 capsules (processed fat from all fish).
• Keep in mind that the daily intake of EPA and DHA acids should be 1 g, and for those at risk of cardiovascular disease up to 1.5 g.
• Recommended intake of omega-9 (10-15% energy), which is equivalent to about 2 tablespoons. l. butter.

Modern life is rapidly changing the previously habitual way of human life: the rhythm increases, the recommended amount of sleep decreases, the diet changes. These changes do not always take place for the better. In pursuit of fabulous profits, a man on the run stuffs fast food products into his mouth, pours everything that has barely been chewed with hot coffee and, without waiting for the food ball to somehow settle down, is again carried away somewhere. Negotiations, meetings ... stress, illness!

Meanwhile, science does not stand still, and now a number of works presented by the world's leading luminaries of dietetics have established a relationship between the resulting diseases of the gastrointestinal tract and the diet that a person adhered to. The direct role in the nutritional value of the product was assigned to the acids contained in it, or, to be more precise, to their varieties.

Types of acids and characteristics of each of them

To date, several subtypes have been identified:

• saturated;
• unsaturated.

Let's consider each type separately.

Saturated fatty acids

Most of the opinions regarding the usefulness of this category of acids boil down to the opinion that this subspecies of organic compounds does not bring any benefit to the human body, and moreover, many of them are harmful. However, it should be remembered that any natural element fulfills a strictly assigned role, and their influence on the functions of the human body is largely determined by how correctly a person uses them in his life.

The basis of the chemical molecule of saturated fatty acids consists of an atomic chain in which the atoms have a quaternary valence, where 3 particles belong to hydrogen and 1 is assigned to the carbon component. The core is made up of 2 more carbon atoms. In fact, there are no options for attaching another hydrogen particle, which indicates that this group of acids, despite its simple structure, is refractory and difficult to decompose.

If we look at this phenomenon not with a chemical, but with a biological point of view, then we see that the excessive consumption of products containing such substances, over time, leads to a serious slagging of the body, since it is their compounds, not being digested, are deposited on the walls of blood vessels in the form of a familiar " harmful "cholesterol. Burned sunflower oil is the basis for most carcinogenic substances, because each of them is nothing more than a 3D model of carbon monoxide, where all the links are closed and there is no chance of survival.

However, it is not worth talking about total harm, since normally any type of cholesterol is important for the body. The most famous saturated fatty acid is arachidic acid, it serves as an intracellular conductive material, and its release from the cell sooner or later leads to the transformation and death of the latter. Lamb fat contains stearic acid, which is part of most antagonist hormones, whose action is aimed at suppressing overreactive processes (the adrenal hormone prednisone suppresses most allergic reactions).

Saturated acids are mainly found in animal products: milk, lard, lamb fat, pork, fatty poultry.

Also, saturated acids are fully transformed from vegetable omega 6-unsaturated fatty acids when they are partially destroyed and react with animal fats during heat treatment during frying of products.

Unsaturated acids

This group of fatty acids, on the contrary, belongs to the category of useful chemicals recommended for the nutrition of the human body. Unsaturated acids are usually divided into monounsaturated and polyunsaturated groups.

Omega-9 acids

The monounsaturated group (MUFA) is represented by oleic acid or a more familiar compound called omega-9 fatty acid. This type of acid plays a huge role in the processes of releasing excess fat deposits in such difficult places as the abdomen, thighs, cervical places, buttocks. It is no coincidence that this type of unsaturated acid is included in the daily diet of athletes; on its basis, most diets are made up, whose action is aimed at complex getting rid of excess weight.

Omega-9 fatty acid is found in high amounts in the following foods:

• Vegetable products: olive oil, avocado, hemp oil, flaxseed (both in oil and cereal), hemp oil, sesame seeds, peanuts, walnuts.
• Animal products: butter, fresh lard, salmon, trout, salmon, unleavened hard cheese (parmesan), butter, most products based on goat milk, some seafood (squid, sea kelp).

Omega-3 fatty acids

Polyunsaturated omega acids (international names EFA, WNKT, PUFA) are mainly represented by two types - omega-3 and omega-6. This is a group of complex derivatives of amino acids, which, due to their chemically compliant structure, easily react with oxygen and hydrogen. New high-molecular compounds are formed, which are subsequently used by the body to build new cells, including blood cells, or as an enzyme base for food juices.

The primary 3-fatty acid of the omega class is alpha-linolenic acid, called, according to the international abbreviation, ALA. It is the simplest acidic group with an omega-3 base. Its more complicated derivatives are docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids.

The role of omega-3 fatty acid in the human body is invaluable:

• Reduces the speed of chemical reactions, which are based on the oxidizing effect of oxygen on the human body, thereby preventing the processes of premature aging of the body.
• Regulation of cardiovascular activity: stabilization of blood clotting function (prevention of thrombus formation), regulation of blood pressure (control of triglycerides and cholesterol levels), prevention of heart attacks and strokes (by increasing the synthesis of bile from cholesterol-containing components and as a result of accelerating the breakdown of certain saturated acids).
• Regulation of the digestive tract due to the high-quality formation of juices of internal organs (stomach, pancreas, liver, small and large intestines), influence on the work of the appendix (preventing dysbiosis by correcting the internal PH-environment of the appendix).
• Prevents the development of cancer, as it blocks the saturation and growth of tumor cells.
• Has a positive effect on immune function, preventing the off-season phenomenon of immune depression associated with a decrease in the activity of the sun's rays.
• It plays the role of a connecting link in the synthesis of vitamins F and PP, which is a cosmetological function: the condition of the skin, hair and nails improves (they become stronger and more elastic, a healthy shine appears, fragility disappears).
• Improvement of the excretory function of many organs: kidneys, liver, endo- and exocrine glands.
• Cleansing the body of toxins.
• Formation of an energy depot on the membranes of most organic cells.

Omega-3 fatty acids are found in large quantities in foods such as:

• Plant foods: dried soybeans, beans, nut crops (walnuts, hazelnuts, cashews, raw peanuts (roasted), large Brazil nuts, almonds, pine nuts, pistachios), rice, flaxseeds, hemp seeds, germs wheat and oats, rapeseed oil, olive oil, sunflower oil and unroasted pumpkin and sunflower seeds, cottonseed oil, soybean oil, mustard oil, sesame seeds.
• Animal products: many types of fish (salmon, salmon, trout, chum salmon, cod, herring, saury, mackerel, flounder, pollock, herring, mullet, pike, carp, lake crucian carp), a particularly valuable component is fish oil, beef and pork liver, meat of turkey, turkey, rabbit, insignificantly small amount of Omega 3 also contain berries: blueberries and blueberries.

It should be remembered that omega-3 fatty acids are not independently synthesized by the human body and replenishment directly depends on the correct choice of products.

Omega-6 acids

Omega-6 fatty acids are the precursor to most saturated acids. This subspecies includes arachidonic acid, which is an omega-6 derivative. Therefore, this subtype of omega fatty acids should be classified as useful protozoa. The difference from saturated acids is that the composition includes not 3, but 2 particles of hydrogen and 1 carbon, which allows the substance to be a catalyst for many chemical processes in the body.

The effect of the acidic base of omega-6 on human health is no less invaluable than the effect of omega-3 fatty ones. They are the conductors of omega-3s in the human body. It is thanks to them that the most important and most complex group of useful fatty acids is assimilated. How else does omega-6 affect the human body and the body of any animal:

• Promotes the full assimilation of trace elements and minerals (calcium, zinc, tin, potassium, copper, magnesium, etc.) by the bone tissue of the body, thereby increasing the strength and endurance of bones, preventing their fragility.
• Participates in the formation of immune components (bacteriophages), aimed at destroying pathogenic microorganisms, as well as the release and assimilation of useful substances from their bodies and the destruction of pathogenic bases.
• Improving the chemical activity of most sex hormones prevents infertility.
• Stabilization of the nervous system: improvement of memory, attention, visual function, qualitative transformation for the better of a person's analytical abilities.

Omega-6 fatty acids are partially synthesized in the body from saturated acids, but it is nevertheless important to contribute to their replenishment:

• Plant products: vegetables - potatoes, carrots, cabbage, most nut crops (hazelnuts, walnuts, pine nuts, large Brazil nuts, peanuts (not roasted), cashews, almonds), sunflower seeds, pumpkin seeds, unroasted sesame seeds, linseed oil, canola oil, olive oil, avocado.
• Products of animal origin: pork, rabbit meat, a large amount in poultry meat (chicken, turkey, duck, goose, partridge, quail, pheasant), eggs (chicken, duck, quail), is preserved during cold smoking of products.

It should be remembered that omega-6 is a rapidly degradable acid, which, under the influence of high temperature and in combination with animal fats, is transformed into a saturated acid. That is why you should be more careful about the heat treatment of products. This applies not only to frying, during which harmful cholesterol and a number of carcinogenic combinations are formed, but also during cooking. You should not boil vegetables in meat broth for a long time, if this is not necessary.

Omega-acid-based preparations

Despite the fact that most products contain in their composition an almost complete complex of omega-acids, their amount may not be enough for the human body. This is due to the following factors:

• Influence of the season: there are practically no actively growing crops in winter, and mankind uses the stocks harvested in summer. During storage, the amount of nutrients in them drops significantly.
• The influence of nutrition on the animal's body: it is difficult to assess the correctness of the approach to feeding animals whose meat is eaten by humans, due to the remoteness of farms, the inability to see the process itself. In addition, the pursuit of profit generates a large number of unscrupulous specialists who are conniving about raising livestock.
• Conditions of transportation and pre-sale storage of products, during which nutrients are also lost.

In order to compensate for the lack of omega acids, vitamin complexes have been developed containing unsaturated acids in the required amount. Today, there is a huge range of drugs based on these substances. Which omega-3 fatty acids are best for daily intake? Pharmacy counters offer the following options:

• Omega-3: Omega-3 (Quality), "Omega Max 3" (SubHerb), "AspaCardio-Omega 3" (SUN), Omega-3 Active (Doppel Herz).
• Omega-6: "Omega Forte" ("Evalar").
• Omega-9; occurs only in complexes "3-6-9", among which one can distinguish "Omega-Intellect" ("Nizhpharm"), "Omega 3-6-9" (Nutragemz), "Brewer's yeast Omega 3-6-9" ( "Aurica") and others.

Rules for choosing the finished form of omega acids

When choosing a finished form of drugs, the following aspects should be considered:

• Which form is preferable: omega-3 fatty acids in capsules, in pills or in a liquid oil solution.
• The form in which the acid is produced: There are 2 varieties - triglycerides and ethyl ester. Triglycerides are better absorbed and less exposed to external destruction. The best fatty acids come in this form. As a rule, manufacturers try to attribute the form of performance to acid. If there is no such registration, then, most likely, the drug is released in the form of ethyl ether.
• View the ratio and quantification of EPA to DHA. The best omega-3 fatty acids are those in which the ratio of the two parameters will be close to 2: 1 or 1: 1, and the total amount in grams starts from 500 grams (on average, on the package it may look like this: EPA - 280 grams. , DHA - 330 gr., 280 + 330 \u003d 610 gr. - a good useful index).
• For omega-6 and 9 acids, the quality of the product is determined by the overall proportion of acids: 5: 1: 1, 5: 2: 1 is allowed (formula O3-O6-O9). There should not be an excess of omega-9 acids.
• Pay attention to the appearance of the package: the jar containing omega fatty acids in capsules or pills should not be completely transparent. Omega acids don't like daylight.

How to achieve the desired acid balance in your daily menu

When choosing food products for a daily diet, you should know where and in what proportions there is a predominance of one or another acid group.

• Omega-3 predominates in oil products: olive, sunflower, linseed, rapeseed oil.
• Omega-6, due to its relationship with saturated acids, predominates in natural animal proteins: all types of meat, milk, eggs.
• Omega-9 is found in large quantities in nuts, legumes and whole grains.

Correct proportional forms of acids in the daily diet

In a properly composed menu of a healthy person, the proportional ratio of acids should be the same as in ready-made capsules: 5: 1: 1 or 5: 2: 1. It should be remembered that an excess, like a deficiency of omega fatty acids, can lead to serious disorders (hormonal imbalances, apathy, joint pain, insomnia, etc.).

The danger of acid deficiency for the human body

Evaluating the important role of acids in the formation of the body of any living being, it is difficult to underestimate the lack of these substances. A deficiency of omega acids can lead a person to a number of serious diseases:

• Autoimmune pathologies: autoimmune thyroiditis, nonspecific immunodeficiency states, allergic reactions, especially seasonal genesis, herpetic exacerbations.
• Hormonal abnormalities: Basedow's disease, hypertrophy of the thymus gland in adulthood, dysmenorrhea in women, hypospermia and aspermia in men, infertility, anorexia, decreased serotonin levels.
• Digestive disorders: poor absorption of nutrients, hypoacid gastritis, impaired bile production, appendicitis, dysbiosis.
• CNS disorders: impaired attention, memory, depression, irritability, tearfulness.
• Blood dysfunctions: iron deficiency anemia, blood clotting disorders, a decrease in the total level of leukocytes.
• Oncological diseases: leukemia, oncology of the brain, oncology of the gastrointestinal tract, oncology of the endocrine system are predominantly developed.
• Disorders of the skeletal system: osteoporosis, acceleration of degenerative processes, arthritic destruction, thinning of the cartilage layers.
• Lack of omega acids in pregnant women: complexly leads to delays in mental and physical development in the fetus.

Learning to achieve the correct balance of fatty acids is an experience comparable to alchemy. Omega acids are essential constituents of any organic tissue. Nature does not tolerate scarcity and busting, only when true balance is achieved, the most valuable thing that every living organism has - its life and health - will be preserved.

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

Does not include saturated fatty acids having one or more double bonds between carbon atoms. If there is only one double bond, such an 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 Acids Intake Rates

The intake of saturated fatty acids for adults and children should be no more than 10% from the calorie content of the daily diet. "

The 2015–2020 Dietary Guidelines for Americans (an official publication of the US Department of Health) contains the same rule: “saturated fatty acids should provide no more than 10% of total calories for any age”.

Essential saturated fatty acids

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

In nature mainly fatty acids with an even number of carbon atoms... This is due to their synthesis, in which there is a pairwise addition of carbon atoms.

Acid name			Semi-expanded formula	Schematic representation
Trivial		Systematic
Acetic		Ethane	CH 3 -COOH
Propionic		Propane	CH 3 -CH 2 -COOH
Oil		Butane	CH 3 - (CH 2) 2 -COOH
Valerian		Pentane	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
Pelargonovaya		Nonane	CH 3 - (CH 2) 7 -COOH
Capric		Deccan	CH 3 - (CH 2) 8 -COOH
Undecyl		Undecane	CH 3 - (CH 2) 9 -COOH
Lauric		Dodecane	CH 3 - (CH 2) 10 -COOH
Tridecyl		Tridecanoic	CH 3 - (CH 2) 11 -COOH
Myristic		Tetradecane	CH 3 - (CH 2) 12 -COOH
Pentadecyl		Pentadecane	CH 3 - (CH 2) 13 -COOH
Palmitic		Hexadecanoic	CH 3 - (CH 2) 14 -COOH
Margarine		Heptadecanoic	CH 3 - (CH 2) 15 -COOH
Stearic		Octadecane	CH 3 - (CH 2) 16 -COOH
Nonadecyl		Nonadecanoic	CH 3 - (CH 2) 17 -COOH
Arachinic		Eicosane	CH 3 - (CH 2) 18 -COOH
Geneicocylic		Geneicosan	CH 3 - (CH 2) 19 -COOH
Behenic		Dokosanova	CH 3 - (CH 2) 20 -COOH
Tricocylic		Tricosan	CH 3 - (CH 2) 21 -COOH
Lignoceric		Tetracosan	CH 3 - (CH 2) 22 -COOH
Pentacocylic		Pentacosane	CH 3 - (CH 2) 23 -COOH
Cerotinic		Hexacosane	CH 3 - (CH 2) 24 -COOH
Heptacocylic		Heptacosan	CH 3 - (CH 2) 25 -COOH
Montana		Octacosane	CH 3 - (CH 2) 26 -COOH
Nonacocylic		Nonacosane	CH 3 - (CH 2) 27 -COOH
Melissa		Triacontanova	CH 3 - (CH 2) 28 -COOH
Gentriacontyl		Gentriacontan	CH 3 - (CH 2) 29 -COOH
Lacerin		Dotriacontanova	CH 3 - (CH 2) 30 -COOH

Saturated Fatty Acids in Cow's Milk

• 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

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

Saturated fatty acids in medicines and dietary supplements

One of the few drugs in which fatty acids are listed in the active ingredient, highly purified fish oil, is Omegaven (ATX 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)
»Containing articles for healthcare professionals that address these issues.

Saturated Fatty Acids in Cosmetics and Detergents

Saturated fatty acids are widely used in cosmetics and are included in a variety of creams, ointments, dermatotropic and detergents, and toilet soaps. In particular, palmitic acid and its derivatives are used as structure formers, emulsifiers, emollients. Oils with a high content of palmitic, myristic and / or stearic acids are used to make bar soaps. Lauric acid is used as an antiseptic additive for creams and skin care products, as a foaming catalyst in soap making. Caprylic acid has a regulating effect on the growth of yeast fungi, and also normalizes the acidity of the skin (including the scalp), promotes better skin oxygenation.

Means for washing Men Expert L "Oreal contains saturated fatty acids: myristic, stearic, palmitic and lauric	Dove Cream Soap contains saturated fatty acids: stearic and lauric


Sodium (less often potassium) salts of stearic, palmitic, lauric (as well as) acids are the main detergent components of solid toilet and laundry soap and many other detergents.

Saturated fatty acids in the food industry

Fatty acids, including saturated ones, are used in the food industry as a food additive - an emulsifier, foam stabilizer, glazing agent and antifoam with the index "Fatty acids". In this capacity, stearic acid is included, for example, in the composition of the vitamin-mineral complex AlfaVit.

Saturated fatty acids have contraindications, side effects and application features, when used for the purpose of health improvement or as part of drugs or dietary supplements, a consultation with a specialist is required.

In nature, there are substances that we need in the first place. These essential elements include polyunsaturated fatty acids.

The body cannot produce these substances on its own. Therefore, experts recommend to be especially careful about their sufficient content in the body.

A bit of history

The discovery of polyunsaturated fatty acids by science is associated with studies that date back to the twenties of the last century. Danish scientists have come to a surprising, and even a little strange conclusion.

It turned out that the indigenous people of the North who ate food rich in fats from fish and marine animals practically did not suffer from atherosclerosis. Moreover, their blood cholesterol levels were always normal.

As it later turned out, fish oil, which Eskimos regularly consume to this day, has special medicinal properties, and is a part of polyunsaturated fatty acids.

Products with maximum PUFA content:

General characteristics of PUFA

Polyunsaturated fatty acids (PUFAs) are a group of unsaturated fatty acids that have multiple covalent bonds between carbon atoms. Today, there are two main groups of PUFAs: omega-3 and omega-6.

The combination of these acids is known as "vitamin F". The human body cannot independently synthesize PUFA and vitamin F in particular, therefore it is extremely important to use the right amount of these substances with food.

The main representatives of polyunsaturated fatty acids are linolenic acid, arachidonic, eicosapentaenoic and docosahexagenic acids. A high content of such substances is recorded in vegetable oils, fish, seeds and some cereals.

Daily requirement for PUFA

A person needs about 2.5 grams of unsaturated fatty acids per day. This amount of fatty acids is contained, for example, in 20-30 grams of vegetable oil. The optimal ratio of these elements of plant and animal origin in the diet is defined as 4: 1.

The need for PUFA is increasing:

• during pregnancy;
• when playing sports and hard physical labor;
• with diseases: atherosclerosis, diabetes, prostatitis and skin problems;
• in the cold season;
• when living in the northern regions.

The need for PUFA decreases:

• with pain in the stomach;
• with heartburn;
• with skin and allergic rashes.

Digestibility of PUFA

To the best degree, PUFA is absorbed from cold-pressed vegetable oils: sunflower, soybean, olive and so on, as well as from brown rice, corn, peanuts, nuts and fish oil.

It must be remembered that during heat treatment, vegetable oils lose their beneficial properties.

Useful properties of PUFA and its effect on the body

• lowering blood cholesterol levels;
• normalization of blood pressure;
• neutralization of inflammatory processes in the body;
• prevention of blood clots;
• positive effect on the reproductive system of the body;
• treating certain skin conditions, such as acne;
• construction of full-fledged cell membranes in the body;
• burning of saturated fats in the body, as a result - weight loss.

It should be noted that effective treatment of atherosclerosis is almost impossible without the proper amount of PUFA in the body.

As you know, atherosclerosis in the human body is a consequence of high blood cholesterol levels. For a long time, the main method of preventing this disease was considered to be partial or complete elimination of fats from the diet.

At the time of research by Danish scientists, it turned out that the problem of the spread of atherosclerosis among the population is associated with a lack of PUFA use!

The positive effect of vitamin F (a combination of Omega 3 and Omega 6) allows cholesterol to acquire a soluble form and be excreted from the body.

PUFAs promote the formation of cell walls. They prevent pathogenic microbes from entering the skin, and also help to retain moisture in the skin, maintaining its elasticity.

Interaction with other elements

It is absorbed in the worst degree when a large amount of carbohydrates enter the body. At the same time, consumption with food rich in proteins has the opposite effect. Strengthens the action of vitamins A, B, D, E.

Signs of a lack of PUFA in the body:

• acne and dry skin;
• split ends;
• dull, flaking nails.

Much more dangerous to health and even human life can be:

• high cholesterol levels;
• blood clots.

Signs of excess PUFA in the body:

An excess of polyunsaturated fatty acids practically does not have pronounced negative consequences. Allergic reactions, as well as pain in the stomach, can become quite rare signs of an excess of PUFA.

Factors affecting the content of PUFA in the body

First of all, it is worth remembering that our body is not able to synthesize PUFA on its own, therefore it is very important to give the body these nutritional components along with food in the right amount.

In addition, today there are opportunities for an additional increase in the level of PUFA in the body, for example, the regular use of fish oil in capsules.

PUFA for beauty and health

The role of polyunsaturated fatty acids for the beauty and health of the body is really difficult to overestimate. A sufficient level of these elements in the human body means optimal body weight, beautiful hair and nails, elastic skin and a healthy cardiovascular system.

You need to eat fat. For health, people should get an average of 20-35% of all calories from fat, but not less than 10%. Today you will find out why and what kind of fats should be in your diet. Read about the benefits of fats for the body, which fats are the most useful, how saturated and unsaturated fatty acids differ, and get a list of foods where they are found in the greatest amount!

Not only excess but also lack of fat can cause serious health problems. You must consume fat every day to keep your body functions in order. The benefits of fats for the body are as follows:

1. They provide the body with essential omega-3 and omega-6 fatty acids that the body cannot produce on its own. These fatty acids play an important role in maintaining healthy heart and brain cells. They also fight inflammation, affect cellular signaling and many other cellular functions, as well as mood and behavior.
2. Fat assists in the absorption of certain nutrients such as fat-soluble vitamins (A, D, E, and K) and (such as lycopene and beta-carotene). Meanwhile, vitamin A is essential for good vision, vitamin D for calcium absorption, healthy bones and teeth, E for protecting cells from free radicals and beauty of the skin, and K for normal blood clotting.
3. Fat is a source of energy and the main way to store it. 1 gram of fat contains 9 calories, while carbohydrates and protein only 4, and alcohol - 7. Although carbohydrates are the main source of energy for the body, our bodies use fat as a “reserve fuel” when carbohydrates are in short supply.
4. Fatty tissue insulates the body and helps maintain a normal temperature. Other fat cells surround the vital organs and protect them from external influences. At the same time, adipose tissue is not always visible and is striking only when overweight.
5. Finally, fat plays an important role in the maintenance of all cells in the body. The cell membranes themselves are made from phospholipids, which means they are also fatty. Many tissues in the human body are lipid (i.e., fatty), including our brain and the fatty membrane that insulates the nervous system.

Simply put, all the fat we eat is:

• either becomes part of tissues and organs in our bodies,
• either used as energy,
• or stored in adipose tissue.

Therefore, even if you are losing weight, food sources of fat should definitely be part of your diet.

By the way, how dangerous are fats for weight loss?

People get fat when they consume more calories (from fat, carbohydrates, protein, and alcohol) than they burn. Therefore, excess weight is usually not so much to blame for fatty foods as overeating in general + low physical activity, as well as sugar. It is he who actually causes the accumulation of fat in the body. High blood sugar causes your pancreas to release insulin, which causes fat cells to absorb excess glucose and convert it into even more fat on your sides.

Yes, as we said above, fat contains more calories per gram than protein, carbohydrates and even alcohol, but it also makes food more flavorful and filling. And this allows you to quickly feel satisfaction from food without overeating. A weight loss diet that includes some fat will not only be healthier, but also more successful in the long run, as it will reduce the likelihood of relapse.

Another thing is that fat often comes to us from such tempting sources as french fries, hamburgers, cakes, thick steaks, etc. Perhaps this is why, according to statistics, the diet of people on average contains not 20-35 recommended% fat, but 35 -40%. As a result, all the benefits of fats for the body begin to turn into harm. Exceeding the norms of consumption of fatty foods often leads to the following problems:

1. Excess weight.
2. High cholesterol levels, which in turn increases the risk of coronary heart disease.
3. The likelihood of developing type 2 diabetes.
4. Increased risk of heart disease and certain types of cancer (particularly breast and colon cancer).

To avoid this, women are advised to eat no more than 70 g of fat per day, and men - no more than 95 g. For a more personalized figure, start from the target number of calories. So, with the goal of consuming 1800 Kcal per day, the amount of fat consumed should be 360-630 Kcal or 40-70 g. Some nutritionists also recommend adhering to a simple rule: there is 1 g of fat per 1 kg of body weight per day.

So, what are the best fats to choose for weight loss and overall health?

What fats are most useful for the body

Choosing the right sources of fat for your diet is one of the best ways to reduce your risk of heart disease. For this purpose (and the maintenance of overall health), unsaturated fatty acids are the most beneficial. Here is a list of them:

• polyunsaturated fats omega-3 and omega-6;
• monounsaturated fats omega-7 and omega-9.

Polyunsaturated fats supply essential fatty acids to the body, help reduce bad blood cholesterol and triglyceride levels, and support bone, hair, skin health, immunity and reproductive function.

Omega 3fatty acids help strengthen the heart, protect the blood vessels in the brain, support the immune system, and improve mood. On the list of healthy omega-3 fats, the most important for humans are ALA (alpha linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). Alpha-linolenic acid has a beneficial effect on the heart and enters the body from plant sources (flax seeds, hemp, chia, etc.). The other two acids can be obtained primarily from fatty fish (salmon, trout, herring, mackerel) and other seafood. It is believed that fish contains the most effective type of omega-3 for the prevention of cardiovascular disease. The American Heart Association recommends eating 2 servings of oily fish per week.

Fatty acid omega 6 play an important role in brain function, normal growth and development, skin and eye health. Omega-6 linoleic acid is used by our body to build cell membranes. However, evolutionary scientists believe that modern humans consume too much omega-6 and not enough omega-3. In a hunter-gatherer diet, the ratio of these fats should be about 1: 1, while it is currently 16: 1 on average. Excessive amounts of omega-6 in the diet can lead to inflammation, which is associated with heart disease. In addition, these fatty acids have come to us frequently from refined foods rather than whole foods. Omega 6 can be found in meat, eggs, corn, sunflower, soy, and safflower oils.

Other healthy fats monounsaturated fatty acids, also reduce the risk of heart disease, help lower bad LDL cholesterol, raise good HDL cholesterol, protect arteries from plaque buildup, and are often a good source of the antioxidant vitamin E. They are found in high amounts in nuts, avocados, and olives.

The discovery that monounsaturated fats are beneficial for the body came from the Seven Countries Study in the 1960s. It found that people in Greece and other parts of the Mediterranean region have relatively low rates of heart disease despite a high-fat diet. It is noteworthy that the main fat in their diet was not saturated animal fat, but olive oil, which is a rich source of monounsaturated fat. This discovery sparked a resurgence of interest in olive oil and the Mediterranean diet in general as the right style of eating.

Although there is currently no RDA for monounsaturated fats, nutritionists recommend consuming them with polyunsaturated fats to replace saturated and trans fats in your diet.

Saturated versus unsaturated fats: difference, ratio in the diet

As you probably know, the fat we consume has 2 main forms: unsaturated and saturated. Both types provide about the same amount of calories. Therefore, for weight loss, it does not matter what fats you eat. Too many calories? This means that you will gain weight, regardless of whether the beneficial fatty acids enter your body or not.

What is the difference between saturated and unsaturated fat, and why are some better than others?

Saturated itself refers to the number of hydrogen atoms that surround each carbon in the fat. The more hydrogen, the richer the fat. In reality, this is expressed as follows: saturated fats at room temperature become solid(remember how after frying meat, bacon or lard, the melted animal fat in a pan gradually solidifies), while unsaturated ones remain fluid (like most vegetable oils).

The ability of saturated fats to solidify is widely used in the confectionery and bakery industry. In the composition of butter, palm oil and milk fat, they are found in all kinds of desserts, cakes, pastries and various pastries. Other sources of saturated fat include meats, cheeses, and other whole milk products, and coconut oil.

Is saturated fat harmful to human health?

In fact, studies have not yet collected enough evidence that saturated fat increases the risk of heart disease. There is incomplete evidence that excessive consumption of these hardening fats increases total cholesterol, plaque build-up on the arteries, and increases the risk of colon and prostate cancer. 2 large studies have shown that replacing saturated fat with polyunsaturated fat and high-fiber carbs does reduce the risk of heart disease (whereas a processed-carbs diet does the opposite).

However, over the course of evolution, humans evolved by consuming unprocessed forms of saturated fat (game meat, whole milk, eggs, coconuts) along with fish and plant foods. Therefore, some of them should also be present in our diet, at least for:

• lowering the level of lipoprotein (a), a high level of which increases the risk of heart disease;
• cleansing the liver of fat (saturated fat stimulates liver cells to get rid of it);
• brain health (most of the brain and myelin sheath is saturated fat)
• proper functioning of the immune system (saturated fats such as myristic and lauric acids play an important role in maintaining immunity and are even found in breast milk of mothers).

Correct ratio of unsaturated to saturated fat in the diet

Due to the availability of animal products and the low prevalence of whole plant foods on the market today, people are getting too much saturated fat in relation to unsaturated fat. Even worse, combining them with processed carbohydrates, which usually leads to health problems.

If the total fat in the human diet should be 20-35% of all calories, then saturated should not be more than 10% (about 20 grams with a goal of 1800 Kcal / day). This ratio is recommended by WHO and most other health experts, while the American Heart Association advises sticking to a threshold of 7% of total calories or no more than 14 grams.

Which fats are really dangerous?

There is still one type of fat that a person should completely eliminate from their diet. it trans fatty acids, which are found in nature only in small doses and enter the body, as a rule, from processed foods. Most trans fats are found in margarine and other hydrogenated oils. To produce it, vegetable oil is heated in the presence of hydrogen and a heavy metal catalyst (such as palladium). This forces the hydrogen to bind with the hydrocarbon present in the oil and convert the fat from liquid and perishable to hard and storage resistantproduct.

Unlike saturated and unsaturated fats, trans fats are empty calories with no benefit to the human body. On the contrary, diets high in trans fat contribute to:

• increase in bad LDL cholesterol and the development of cardiovascular diseases;
• an increased risk of developing colon and breast cancer;
• complications of pregnancy (early childbirth and preeclampsia) and disorders in infants, since trans fats are passed from mother to fetus;
• the development of allergies, asthma and asthmatic eczema in adolescents;
• the development of type II diabetes;
• obesity ().

In a 6-year study, monkeys on the trans fat gained 7.2% of their weight, while monkeys on the monounsaturated fat gained only 1.8%.

Trans fats are worse than any other fat, including butter or lard. There is no safe level to consume them: even 2% of total calories (4 grams against a target of 1800 Kcal) increases the risk of heart disease by 23%!

Most trans fatty acids are found in cakes, cookies and bread (about 40% of total consumption), animal products (21%), french fries (8%), margarine (7%), chips, popcorn, candy and breakfast cereals (5% each), as well as confectionery fat (4%). You will find it in all foods containing partially hydrogenated butter, most fast foods, frostings, dairy-free cream, and ice cream. Try to avoid such food!

Healthy Fats: Food List

Below we have compiled for you a list of foods that contain the most healthy polyunsaturated and monounsaturated fats. All figures are taken for database for standard reference and are based on 100 g of each product. Keep a note and use it to your health!

As you can see, natural vegetable oils are the richest and healthiest sources of unsaturated fats. For comparison, here are the data for other popular fats, including poultry and fish.

What other foods contain unsaturated fats

Other sources of unsaturated fat

Finally, here's another list of weight loss foods that contain healthy fats. They are not as rich in unsaturated fatty acids per 100g as oils and nuts, but they can also become part of your daily diet.

1. Eat less, but more often - every 3 hours, for example, with a snack with unroasted nuts.
2. Add more protein and fiber-rich foods to your diet so you don't overeat and feel fuller longer.

Be healthy!