What are fatty acids for the body. Fatty acids what is their role and significance

Now no one doubts that it is impossible to completely remove fats from your diet, either for weight loss or for gaining muscle mass... Many of the fats are essential and healthy.

Thanks to high calorie content fats are an excellent source of energy. In addition to glycerin, they include fatty acid, which largely determine the biological value of food.

Some vitamins cannot be active if they are not dissolved in fats.

Functions of fatty acids

Fatty acids are components of phospholipids and glycolipids that make up the structure of cell membranes.

Fatty acids are components of triacylglycerides (neutral fats) - the main source of energy in the body, which is reserved in adipose tissue. Cm. .

There are about 70 different fatty acids found in the human body. Of these, the most common are about 20. All of them contain unbranched chains built of an even number (12 - 24) carbon atoms. Among them, acids with 16 and 18 carbon atoms C16 (palmitic) and C18 (stearic, oleic and linoleic) prevail.

Fatty acids are divided into two groups: saturated and unsaturated, depending on their chemical nature.

There is an opinion that only unsaturated ones are useful (the source of which is mainly vegetable oils), and animal fats with saturated fatty acids should be avoided. But this is a very controversial and unsafe position. After all, saturated fat is very important in the body.

Unsaturated fatty acids

Unsaturated (unsaturated) fatty acids are acids in the structure of which there are one or more double bonds between adjacent carbon atoms. Moreover, chemically, these double bonds in almost all cases are cis-double bonds (not trans-). This is a very important structural difference that makes fatty acids active and beneficial.

What does this mean and how can we benefit from it for ourselves?

With the help of the correct double unsaturated bonds, the acids have a high reactive oxidation capacity. It is used by the body to renew cell membranes, regulate their permeability, synthesize immune defense regulators and other biologically active substances.

There can be a different number of double bonds: if such a bond is present in a single copy, then the acid is called monounsaturated (Omega-9, oleic acid).

If there are several double bonds, acids are called polyunsaturated. These include Omega-3 (linolenic) and Omega-6 acids (linoleic and arachidonic).

Unlike Omega-9, polyunsaturated acids are not produced by the human body and must be supplied with food.

Foods with unsaturated fatty acids

The only animal fat in this category is fish oil.

Products with monounsaturated acid solidify with slight cooling. This can be seen in the example of olive oil when refrigerated.

Saturated fatty acids

Saturated (saturated) fatty acids are those fatty acids that do not have double bonds in their structure. They are considered the most harmful, it is on them that all the harm of fats is dumped: from atherosclerosis to obesity.

With their excessive use can really earn a whole "bouquet" various diseases.

But you should not be so afraid of them that you should not completely remove them from the diet - after all, they participate in the synthesis (including testosterone), transfer and assimilation of vitamins and microelements, and are also a source of energy. It is important to note that a lack of animal fats in a woman's diet can lead to hormonal imbalance, and in extreme cases, to infertility.

Foods with saturated fatty acids

Foods high in saturated fat are usually of animal origin: butter, cream, milk, fatty meats. There is a pattern - the more saturated acids in a product, the more difficult it is to melt it, bring it from a solid state to a liquid. For example, you can easily guess where there are more saturated acids - in vegetable or butter.

Of the plant foods, coconut oils are also high in saturated fats, but there is still heated debate about their benefits or harms. But, despite this, they are actively and in large quantities added to various cheap products and surrogates. Their health benefits are in doubt.

For better digestibility of animal fats, they are melted (for example, they are used for frying on them). Their digestibility increases not only when melted, but also if they are turned into an emulsion. Thus, fatty acids from milk, butter, cream are better absorbed by the body than from a piece of lard.

If eaten cold healthier products vegetable origin with unsaturated fatty acids, it is recommended to cook on animal fats. When heated, the double bonds of oils will undergo intense oxidation. There is an opinion that at this time carcinogenic substances which, when accumulated in the body, cause cancer.

How much fat does a person need?

V Everyday life per day of fat, you need to consume about 1 g per kg of body weight. That is, if you weigh 65 kg, then you will have 65 g of fat.

Half of the fatty acids consumed per day should be of an unsaturated nature (vegetable oils, fish oil).

You don't need to eat fats on purpose - you can get them from familiar products... And fatty foods (the same oils) should be consumed in minimal quantities.

When losing weight, you can reduce the amount of fat to 0.8 g per kg of body (but not less than 30 g of fat per day). At the same time, it is worth calculating the amount of fat not according to the available body weight, but according to the desired weight, which will remain with you without excess body fat (one of the ways to find out the% fat is with the help of special scales).

Saturated fatty acids (SFA), the most abundant in food, are divided into short-chain (4 ... 10 carbon atoms - butyric, nylon, caprylic, capric), medium-chain (12 ... 16 carbon atoms - lauric, myristic, palmitic) and long-chain (18 atoms carbon and more - stearic, arachidic).

Saturated fatty acids with a short carbon chain length practically do not bind to albumin in the blood, are not deposited in tissues and are not included in lipoproteins - they are rapidly oxidized to form ketone bodies and energy.

They also perform a number of important biological functions, for example, butyric acid is involved in genetic regulation, inflammation and immune response at the level of the intestinal mucosa, and also provides cell differentiation and apoptosis.

Capric acid is a precursor of monocaprin, a compound with antiviral activity. Excessive intake of short-chain fatty acids can lead to the development of metabolic acidosis.

Saturated fatty acids with long and medium carbon chains, on the contrary, are included in the composition of lipoproteins, circulate in the blood, are stored in fat stores and are used for the synthesis of other lipoid compounds in the body, such as cholesterol. In addition, lauric acid has been shown to inactivate a number of microorganisms, in particular Helicobacter pylory, as well as fungi and viruses due to the rupture of the lipid layer of their biomembranes.

Myristic and lauric fatty acids strongly increase serum cholesterol levels and are therefore associated with a maximum risk of atherosclerosis.

Palmitic acid also leads to increased lipoprotein synthesis. It is the main fatty acid that binds calcium (in fatty dairy products) into an indigestible complex, saponifying it.

Stearic acid, like short-chain saturated fatty acids, practically does not affect the level of cholesterol in the blood, moreover, it is able to reduce the absorption of cholesterol in the intestine by reducing its solubility.

Unsaturated fatty acids

Unsaturated fatty acids are classified according to the degree of unsaturation into monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA).

Monounsaturated fatty acids have one double bond. Their main representative in the diet is oleic acid. Its main food sources are olive and peanut oil, pork fat. MUFAs also include erucic acid, which makes up 1/3 of the fatty acid composition in rapeseed oil, and palmitoleic acid, which is present in fish oil.

PUFAs include fatty acids with several double bonds: linoleic, linolenic, arachidonic, eicosapentaenoic, docosahexaenoic. In the diet, their main sources are vegetable oils, fish oil, nuts, seeds, legumes. Sunflower, soybean, corn and cottonseed oils are the main sources of linoleic acid in the diet. Rape, soybean, mustard, sesame oil contains significant amounts of linoleic and linolenic acids, and their ratio is different - from 2: 1 in rapeseed, to 5: 1 in soy.

In the human body, PUFAs perform biologically important functions related to the organization and functioning of biomembranes and the synthesis of tissue regulators. A complex process of synthesis and mutual conversion of PUFA occurs in cells: linoleic acid is able to transform into arachidonic acid with its subsequent inclusion in biomembranes or the synthesis of leukotrienes, thromboxanes, prostaglandins. Linolenic acid plays an important role in the normal development and function of myelin fibers nervous system and the retina of the eye, being a part of structural phospholipids, and is also found in significant quantities in spermatozoa.

Polyunsaturated fatty acids are composed of two main families: linoleic acid derivatives, which are referred to as omega-6 fatty acids, and linolenic acid derivatives, which are omega-3 fatty acids. It is the ratio of these families, provided that the intake of fat is generally balanced, that becomes dominant from the standpoint of optimizing lipid metabolism in the body by modifying the fatty acid composition of food.

Linolenic acid in the human body is converted into long-chain n-3 PUFA - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Eicosapentaenoic acid is determined along with arachidonic acid in the structure of biomembranes in an amount directly proportional to its content in food. With a high level of linoleic acid intake with food relative to linolenic (or EPA), the total amount of arachidonic acid included in biomembranes increases, which changes their functional properties.

As a result of the use of EPA by the body for the synthesis of biologically active compounds, eicosanoids are formed, the physiological effects of which (for example, a decrease in the rate of thrombus formation) can be directly opposite to the action of eicosanoids synthesized from arachidonic acid. It has also been shown that, in response to inflammation, EPA is transformed into eicosanoids, providing a more subtle regulation of the inflammation phase and vascular tone in comparison with eicosanoids - derivatives of arachidonic acid.

Docosahexaenoic acid is found in high concentrations in retinal cell membranes, which are maintained at this level regardless of dietary intake of omega-3 PUFAs. It plays an important role in the regeneration of the visual pigment rhodopsin. Also, high concentrations of DHA are found in the brain and nervous system. This acid is used by neurons to modify the physical characteristics of their own biomembranes (such as fluidity) depending on functional needs.

Recent advances in nutriogenomics confirm the involvement of omega-3 family PUFAs in the regulation of the expression of genes involved in fat metabolism and inflammation phases through the activation of transcription factors.

In recent years, efforts have been made to determine adequate levels of dietary omega-3 PUFA intake. In particular, it has been shown that for an adult healthy person, the consumption of 1.1 ... 1.6 g / day of linolenic acid in the food composition fully covers the physiological needs in this family of fatty acids.

The main food sources of omega-3 PUFAs are flaxseed oil, walnuts and marine fish oil.

Currently, the following is considered the optimal ratio in the diet of PUFAs of various families: omega-6: omega-3 = 6 ... 10: 1.

Major food sources of linolenic acid

Product Serving, g Linolenic acid content, g
Linseed oil 15 (1 tablespoon) 8,5
Walnut 30 2,6
Rapeseed oil 15 (1 tablespoon) 1,2
Soybean oil 15 (1 tablespoon) 0,9
Mustard oil 15 (1 tablespoon) 0,8
Olive oil 15 (1 tablespoon) 0,1
Broccoli 180 0,1

The main food sources of omega-3 family PUFAs

Product Serving, g EPK, g DHA, g Portion providing 1 g of EPA + DHA, g
Herring 90 1,06 0,75 45
Salmon 90 0,86 0,62 60
Oysters 90 0,75 0,43 75
Trout 90 0,40 0,44 105
Crabs 90 0,24 0,10 270
Shrimps 90 0,15 0,12 330
Cod 90 0,09 0,15 375
Fish oil (salmon) 1 0,13 0,09 5

The food that a person consumes consists of various components. These are proteins, carbohydrates and fats. V Lately there is a lot of controversy about fats, their importance and dangers. This component can be of both plant and animal origin. Its value and benefits will largely depend on the isomers of which fatty acids it contains.

Fatty acids: what they are and where they are found

They are organic compounds that give characterization to the properties and values ​​of natural fats. There are two types of fatty acids - unsaturated and saturated. The difference between them lies in the structure of the chemical bond and, accordingly, in the formula. In saturated bonds, there are only single bonds. In turn, the first type can be divided into:

  • monounsaturated - one double bond between atoms;
  • polyunsaturated - two or more double bonds between atoms.

Saturated and unsaturated fatty acids

If we talk about saturated fatty acids, then it is worth noting their saturation with hydrogen. In total, there are two types of such acid - stearic and palmitic. These components are found in animal fats. For example, in lamb or beef. At room temperatures, they acquire a viscous and solid structure. In addition, they can be produced by the human body through the interaction of special enzymes and other fatty acids.

Essential fatty acids are more active and interact more easily with other components. As for the species, there are four of them:

  • linoleic acid (omega-6);
  • linolenic (Omega-3);
  • oleic (Omega-9);
  • arachidonic.

These elements can be found in vegetable oils and fish oils. Omega-3, Omega-6 and arachidonic acid are not produced by the body on its own, therefore they are called irreplaceable.

The replaceable isomers in some cases can be a valuable source of energy. Basically, these are situations when the human body is exposed to high physical exertion. In addition, this type of lipid takes part in the synthesis of hormones, the assimilation of vitamins and the creation of membranes for the cells of the body.

Note! There are two types of vitamins - water-soluble and fat-soluble. The second group includes components type A, D, E and K. They are often found in saturated lipids and are well absorbed when combined with fatty acids.

Saturated acids are found in eggs, red meat, pig lard, or butter. All of these foods are great for people who work hard physically and are active. However, experts advise against overusing them. In the first place, overuse is fraught with an increase in blood cholesterol levels. In turn, this entails cardiovascular problems and diseases of the gastrointestinal tract. There is also evidence that high levels of saturated fat contribute to cancer. Stearic acid can interfere with the delivery of blood required amount oxygen to tissues and cells.

Foods saturated with fat

Unsaturated lipids should be included in the diet on a regular basis, since they are involved in various biological processes. Basically, they help to strengthen the immune system, improve brain function, support the nervous system, ensure normal blood clotting, take part in the formation of cell membranes, hormones and are one of the reasons for the normal functioning of the thyroid gland. In addition, the consumption of these ingredients in food affects the health of the skin, nails and hair.

Lack of healthy fats can lead to various diseases. In particular, there is a risk of heart attack and hypertension. In addition, there are a number of studies that show the importance of this type of fatty acid for brain health. They ensure its efficiency and protect it from neurological diseases. This is especially true for Alzheimer's disease.

Important! In the case of an excess of unsaturated fatty acids in the body, they can cause harm in the form of stomach pain, heartburn and rashes. Weight gain is also likely.

Monounsaturated and polyunsaturated fatty acids

Polyunsaturated fatty acids, i.e. Omega-6, Omega-3 and arachidonic acid, play an important role. In particular, these components are involved in energy processes in the body. Also, this type of essential acids is required to create membranes of brain cells and sheaths of peripheral nerves. In addition, their benefits are due to the prevention of diseases of the central nervous system, vision problems and infectious ailments.

Omega-3 is mostly found in seafood. Alpha linoleic acid is essential for the body's immune system to function effectively. Also, the component helps to improve vision and affects the work of organs such as the heart and brain.

Products with the maximum content of Omega-3 PUFAs

Omega-6 is primarily a component of vegetable oils. Fatty acid controls blood cholesterol levels, which is preventive cardiovascular disease, especially heart attacks and strokes.

The most famous representative of the monounsaturated fatty acid species is oleic acid. There is a lot of this element in olive oil. It is especially appreciated by culinary experts because when frying olive oil does not emit carcinogens.

In addition to oleic acid, other representatives of unsaturated triglycerides can be distinguished:

  • erucic acid (omega-9);
  • myristolenic acid (omega-5);
  • eicosenic acid (omega-9);
  • palmitoleic acid (omega-7);
  • elaidic acid (omega-9);
  • aceterucic acid (omega-9).

Note! Omega-9 fatty acid is harmful to the body due to its biological features, therefore, its consumption should be limited. Basically, it negatively affects the health of the myocardium.

If we talk about the beneficial properties of unsaturated fatty acids, then there are quite a few of them. First of all, the improvement of metabolism should be highlighted. They also allow you to avoid the appearance of plaque on the walls of blood vessels. This component is responsible for the health of the skin, takes part in the breakdown of harmful fats, promotes fat burning, is the prevention of cancer, improves the functioning of the gastrointestinal tract and increases a person's resistance to diseases.

Palmitoleic and oleic acids should be distinguished separately. They protect the heart.

Sources of unsaturated fats

A fish

A high percentage of healthy fats are found in fish. It is especially rich in Omega-3 acids.

Types of fish (content of Omega-3 and Omega-6 in 50 g of product):

  • fresh tuna - 0.92 g and 0.034 g;
  • fresh trout - 0534 g and 0.112 g;
  • fresh mackerel - 1.1 g and 0.72 g;
  • fresh herring - 1.2 g and 0.09 g;
  • fresh cod - 0.110 g and 0.004 g;
  • fresh salmon - 1.2 g and 0.08 g;
  • fresh sardines - 0.7 g and 0.055 g.

Seafood

Seafood is pretty healthy too. They contain only Omega-3 and Omega-6 acids.

Types of seafood (content of Omega-3 and Omega-6 in 50 g of product):

  • conger eel - 0.32 g and 0.098 g;
  • shrimp - 0.3 g and 0.014 g;
  • oysters - 0.3 g and 0.016 g;
  • sea ​​shellfish - 0.198 g and 0.002 g

Vegetable oils

They are rich in three essential fatty acids and are therefore highly prized.

Oil type (content of Omega-3, Omega-6 and Omega-9 in 50 g of product):

  • peanut - 0.003 g, 16.7 g and 2.4 g;
  • coconut - no omega-3, 0.085 g and 1.15 g;
  • sesame seeds - 0.004 g, 20.151 g and 3.56 g;
  • unrefined flaxseed - 27, 97 g, 7.5 g and 11.4 g;
  • unrefined olive - no omega-3, 6.4 g and 38.7 g;
  • unrefined palm - no omega-3, 1.25 g and 16.7 g;
  • unrefined sunflower - no omega-3, 30.52 g and 15.29 g;
  • refined sunflower - no omega-3, 9.16 g and 3.96 g;
  • avocado oil - 0.487 g, 6.39 g and 3.95 g

Nuts and oilseeds

Another type of food that will help replenish the body with healthy fatty acids.

Type of nuts or oil seeds (content of Omega-3, Omega-6 and Omega-9 in 50 g of the product):

  • Peanuts - no omega-3, 8.34 g and 4.62 g;
  • Walnuts - 3.42 g, 1.78 g and 1.44 g;
  • Mustard seeds - 0.911 g, 2.688 g and 0.452 g;
  • Sesame - no omega-3, 9.86 g and 4.61 g;
  • Flaxseeds - 11.45 g, 3.010 g and 11.439 g;
  • Almonds - no omega-3, 0.38 g and no omega-6;
  • Olives - no omega-3, 1.46 g and 36.57 g;
  • Sunflower seeds - no omega-3, 5.52 g and 25.8 g;
  • Sunflower seeds - no omega-3, 16.3 g and 3.6 g;
  • Pumpkin seeds - 0.005 g, 2.7 g and 5.04 g

Sources of unsaturated fats

Important! Chocolate is also important, in 100 grams of which there are about 17 grams of this component.

To make your diet as healthy as possible, you should adhere to the following general rules:

  • avoid trans fats;
  • the ratio of unsaturated and saturated lipids in the diet should be in favor of the former;
  • eat less meat, especially cattle;
  • include fish, nuts and seafood in food;
  • limit the use of butter and, if possible, replace it with vegetable oil in the form of rapeseed, linseed, olive or sunflower oils;
  • the maximum rate of fat for a person per day should be at the level of 20-25% of the total amount of food consumed;
  • do not eat fats before bedtime;
  • combine lipids with vegetables and fruits.

Eating right, you can not only build a good figure, but also heal your body. Thus, it is important to control the quality and quantity of food intake.

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 that you 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 eat 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 consume the right amount of these substances with food.

The main representatives of polyunsaturated fatty acids: linolenic acid, arachidonic, eicosapentaenoic and docosahexagenic acids. A large 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 is decreasing:

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

Assimilation 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 inflammatory processes in organism;
  • prevention of blood clots;
  • positive impact on reproductive system organism;
  • 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 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 membranes. They prevent pathogenic microbes from entering the skin, and also help to retain moisture in the skin, maintaining its elasticity.

Interaction with other elements

Absorbed at the worst when ingested a large number carbohydrates. 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:

Signs of excess PUFA in the body:

An excess of polyunsaturated fatty acids practically does not carry a 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 is the optimal body weight, beautiful hair and nails, elastic skin and a healthy cardiovascular system.

Increasingly, many consumers are choosing natural products. Proper nutrition and healthy foods support and improve health and promote weight loss. Many people believe that in order to lose weight it is necessary to eliminate fats from the diet.

Unfortunately, this can be very harmful to the body, as certain types of fats are critical for the body to function properly. They don't always need to be eliminated from your diet.

For decades, fat has had a bad reputation. Low-fat foods took up space on the shelves. Fat-free diets were popular.

However, dietary fat as well as essential fatty acids are two important components of good health. Recent research shows many of their health benefits. They play a role in almost every aspect of health, right down to the very cells that make up our body.

There are certain types of such acids that should only be taken from food, since our body is not able to produce them on its own. They are known to be irreplaceable.

Consumers should be aware of their role in nutrition, health, and the development of certain diseases. This will help to make the right and informed choice, to prevent their deficiency.

What are fatty acids

There are two main types of fats:

Saturated;

Unsaturated.

The type of fatty acid varies depending on the number of carbon atoms and the hydrogen bonds they contain. The body needs different types because they provide energy, make up cell membranes, help absorb certain vitamins, minerals, and even produce important hormones. The body is able to produce most of them on its own.

Unsaturated are classified into three main types:

The latter are not so important, since The body can make them on its own from other fatty acids. The first two are required.

In turn, unsaturated fatty acids are subdivided into monounsaturated and polyunsaturated. Polyunsaturated include:

Linoleic acid (LA) and its derivatives gamma-linolenic and archidonic acids;

Alpha linolenic (ALA) and its derivatives eicosapentaenoic (EPA) and docosahexaenoic acid (DHA).

Linoleic acid is an Omega-6. Alpha Linolenic - Omega-3. Fatty acids derived from them are also considered essential.

Why fatty acids are needed

Essential fatty acids must be present in the diet in sufficient quantities to prevent deficiency. They affect many aspects of our health. Their main functions include:

Improving immunity;

Maintaining the health and function of the brain;

Proper functioning of the nervous system;

Formation of healthy cell membranes;

Maintaining normal blood clotting;

Normal functioning of the thyroid gland, adrenal glands;

Reducing inflammation;

Control of the transmission of nerve signals;

Stabilization of mood;

Hormone production;

Regulation of blood pressure and liver function;

Transport and lowering cholesterol;

Normal condition of skin, hair, nails.

Some studies show that increasing intake of these acids can improve mental and physical performance, help treat certain diseases, promote mental health, and improve body composition.

Their deficiency can lead to symptoms such as:

Dry skin;

Scaly skin;

Brittle nails;

Dry mouth;

Dull, patchy skin

Excessive thirst;

Cracked toes or heels.

The body needs them not only for normal functioning, but also for maintaining health and preventing diseases.

Improves heart health. These acids are known for their role in preventing heart disease by reducing risk factors. Studies show that omega-3s lower triglycerides, blood pressure, total bad cholesterol, and low density lithoproteins.

Protects the brain. Several trials have shown a link between essential fatty acid intake and brain health. They can improve his performance, prevent some neurological disorders.

Several studies have established a link between the presence of Omega 3 and Alzheimer's disease. In one, published in the American Journal of Preventive Medicine , a higher intake of fish high in omega-3 fatty acids was found to be associated with large quantity gray matter in the brain. It is a type of brain tissue involved in memory formation, sensory perception, and decision making.

They have a positive effect on mental health, relieving symptoms of depression, and may help treat bipolar disorder, anxiety.

Inflammation is a normal immune response that protects the body from infection. Scientists associate chronic inflammation with the development of many serious diseases, such as cancer, cardiovascular, autoimmune disorders.

They can be useful in the treatment of asthma, rheumatoid arthritis, inflammatory bowel disease.

Arthritis is a medical condition that causes pain, stiffness, and swelling. In fact, nearly 50 percent of adults over 65 have some form of arthritis. Essential fatty acids help in its treatment by reducing joint pain.

Adding linoleic acid to your diet reduces morning stiffness and joint pain.

It is easy to get the required amount with food, including oils, nuts, seeds in your diet.

Rich sources of linoleic acid are oils such as:

Sunflower;

Safflower;

Hemp.

It is contained in the seeds of flax, sunflower, pumpkin.

Good Sources of Alpha Linolenic Acid:

Perilla oil;

Flaxseed and oil from them;

Chia seeds;

Walnuts;

Brussels sprouts.

To replenish fatty acids, you need to include fatty fish in your diet. At least once a week. Or take fish oil supplements.

What is the Difference Between Essential and Essential Fatty Acids

Alpha linolenic and linoleic acids are just two of the many types of fatty acids that our bodies need. These two species stand out from the others. They are the only fatty acids that the human body cannot produce on its own using other fats.

Eicosapentaenoic and docosahexaenoic acids are just as important and offer the same health benefits. But they can be synthesized in the body from alpha-linolenic acid.

Therefore, it is important to include a variety of essential fatty acids in your diet, as this is the only way to make sure your needs are being met.

What fats are good for

Unfortunately, over the years, fat has gotten a bad rap. Due to its association with heart disease and weight gain, many people tend to avoid it altogether.

However, there is a difference between healthy and unhealthy fats. For example, trans fats, which are often found in processed foods and baked goods, have been linked to an increased risk of heart disease.

Healthy fats, such as monounsaturated fatty acids, protect against them and metabolic syndrome. Metabolic syndrome is a group of conditions that increases the risk of diseases, the number of strokes, diabetes.

In addition to essential fatty acids, other healthy fats are found in:

Fatty fish;

Coconut oil;

Olive oil;

Ghee and butter.

How to include fat in your diet

Include more nuts and seeds in it. Replace salad dressings with healthy oils that are high in linoleic and linolenic acids.

Just take a note that such oils cannot be used for cooking. When heated, they quickly oxidize and form harmful compounds.

Add chia seeds, pumpkin seeds, and sunflower seeds to stews, salads and other dishes. Make smoothies, cocktails with them.

Contraindications and side effects

While both fatty acids are important, the ratio of Omega-6 to Omega-3 should be considered. In the diet of many people, it is about 20: 1. Scientists and nutritionists are of the opinion that this ratio should be closer to 2: 1.

This imbalance can lead to chronic inflammation and increase the risk of many diseases, including heart disease, diabetes, and cancer. The fact is that omega 6 is often found in ready-made products that many tend to buy.

If you have a disorder that affects absorption, you should consult your doctor to make sure your essential fatty acid and other nutrient needs are met.

Their deficiency can be replenished with dietary supplements, drugs... But they must be prescribed by a doctor and taken under his supervision.

Healthy fats are essential for our body and provide many benefits for our health. They are easy to get with food for anyone. healthy person... You just need to adjust your diet.

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