Dietary fat comes from the food you eat. It is different from what the human body produces when consuming an excessive amount of calories. It belongs to one type of dietary fat, but there are also several other varieties - saturated, monounsaturated, trans fats.

Polyunsaturated fats are foods that are primarily composed of polyunsaturated fatty acids(PUFA). These acids have chemical structure, which contains a double bond between two or more sets of carbon atoms. PUFAs have a certain resemblance to monounsaturated PUFAs (PUFAs), which contain only one double bond between two carbon atoms. Each one is beneficial to the body moderate use.

Benefits

The body needs fats to stay alive important functions. They protect it, help cells function normally and absorb certain vitamins.

Polyunsaturated fats have special benefits. They provide essential nutrients such as vitamin E, which is an antioxidant that helps protect the body's cells; They also contain omega-3 and omega-6 fatty acids. Studies have shown that omega-3 fatty acids improve circulation, reduce inflammation, and improve heart function.

Some researchers also believe that diets high in omega-3s can improve brain function. Most of them recommend getting your dose of these fatty acids from polyunsaturated fatty foods rather than supplements.

Products containing PUFA

Polyunsaturated fats are included in a large number of foods that a person consumes daily. They can be found in many varieties of fish, nuts, and vegetable oils.

Sources of PUFAs in fish:

• Trout
• Longfin tuna
• Salmon
• Herring
• Mackerel

Nut and grain sources of PUFAs:

• Walnuts
• Sunflower seeds
• Flax seeds
• Chia seeds
• Sesame seeds

Oil sources of PUFAs:

• Soybean oil
• Corn oil
• Sunflower oil
• Linseed oil
• safflower oil

tofu and soya beans are also good sources of PUFAs.

How polyunsaturated fats are needed for weight loss

Though polyunsaturated fats are important for the health of the body, this does not mean that they need to be consumed more. They, like others, contain 9 calories per gram. Therefore, by eating foods high in these substances, more calories enter the body. Their excessive content in the diet can lead to weight gain and complicate weight loss.

Trying to lose weight, you need to limit consumption fatty foods. Most experts recommend eating no more than 30% of total calories from fat and less than 10% from saturated fat. Therefore, it is better to get most of the fat from polyunsaturated or monounsaturated fats.

Where to find polyunsaturated fats

Some food brands provide detailed information about the type of fat in the product, but not all, so you need to know in which grocery store you can find products containing PUFAs.

Dairy and meat products usually contain saturated fats. Groceries (crackers and baked goods) often contain dangerous trans fats. Therefore, when shopping, it is necessary to avoid these departments.

In the baking range are healthy oils that contain polyunsaturated fats. It must be remembered that oils containing PUFAs are liquid at room temperature. They are usually stored on the lowest shelves under solid fats. Nuts and seeds can be found in the bakery section.

And of course, you need to replenish the supply of polyunsaturated fatty foods in the fresh fish department. One serving of fish, such as salmon or trout, not only provides the necessary healthy fat, but is also a good source of protein. A diet that includes protein healthy carbohydrates and sources of fat, will help the body achieve the desired result and maintain a healthy weight.

Fats are of two types: or unsaturated. Depending on the type, fats have different influence on a person's well-being. Let's look at how these two types differ from each other, and also, by using what foods, the body acquires them. By distinguishing the effect of these fats on the body, you will be able to organize proper nutrition for yourself and your family.

For a person to be healthy, he needs to regularly eat fat, because, decomposing, it is divided into very useful fatty acids. They are the main supplier of vitamins and energy.

It is undesirable to eat foods containing too much saturated fat. A glut of them in the human body invariably leads to a high percentage of cholesterol in the blood. This factor several times increases the possibility that over time a person will have problems with the heart and vascular system.
Foods that have been fried on palm or are harmful because they contain a lot of saturated fatty acids that are not excreted from the body.

In milk, meat and all food products based on them (lard, cheese, cream, meat red tenderloin, milk, internal fat and bird skin) are also contained saturated acids.

Types and meaning

For normal human life in the body, the mandatory presence of fats is necessary, which are divided into 2 types:

• MUFA- monounsaturated, hardening at a temperature of +5 °C.
• PUFA- polyunsaturated, always in the form of a liquid substance.

Both acids have a positive effect on the human body, in particular on the cardiovascular system, they lower general content cholesterol.

Monounsaturated fats have official name"Omega-9 Fatty Acids". They are recognized medical association American Heart Association cardiologists bringing health for the heart muscle and general well-being of a person. This statement is true as long as people do not start to exceed the rate of consumption of these fats.
Translated from “medical” into understandable language, a person should eat food of different calorie content throughout the day, but 25-35% of the products should contain healthy fat.

Important! How can a person without a degree “by eye” determine which foods contain which fats? To do this, it is enough to see that the vegetable oil does not harden while in the room. This means that it contains monounsaturated fatty acids.

For example, if in daily diet women should be 2100 calories, then fat will have from 500 to 700 calories. It will be very good if this fat is unsaturated. If you translate 500-700 calories into grams, you get about 55 g to 78 g per day.

It must be remembered that, eating only 1 g of fat (of any type), we consume 9 calories.

"Omega-9 fatty acids" contain a lot of vitamin E. It is this vitamin that provides powerful support to the cardiovascular system.
These acids can be found in oils from plants such as:

• sunflower and corn;
• ripe olives and hazelnut;
• rapeseed and safflower.

And also these fats are present in tropical and.

Polyunsaturated fatty acids are fats useful for the body, the main characteristic of which is the ability to remain in a state of fluidity, despite ambient temperature(both hot and cold). The most important of them are acids and.
It is their presence in the body that makes it possible normal development human, muscle and body growth. Fatty acids also have important effects on the functioning of the human brain.

Polyunsaturated acids enter the body along with the food they eat, otherwise the body simply has nowhere to take them from.

Here is a list of foods containing unsaturated fats:

• various seafood (fatty fish, scallops, shrimp);
• walnuts;
• tofu cheese.

Fatty polyunsaturated acids are also found in sufficient quantities in the oils contained in grain germs (soy, poppy, watermelon and sunflower).

Human impact and benefits

Monounsaturated and polyunsaturated liquid acids have a positive effect on general state human health, the beauty of his hair, nails and skin. They provide significant support to the body of athletes who experience high physical exertion.

Products rich in fats are one of the important ingredients for creams and various ointments for the skin. Ointments and creams, which contain unsaturated fatty acids, have both cosmetic and healing qualities.
With their help, improve the condition of the skin of the body, face, nail plates, hair. Unsaturated fatty acids reduce inflammatory processes running in the body.

With their help, human skin performs its functions better. protective functions, because it is their lack that serves as an impetus for coarsening of the surface layer of the skin, impermeability of sebaceous pores. As a result of all this, the infection gets deep into the dermis, and inflammations form in these places (pimples, boils).

Unsaturated fatty acids necessary for the creation of cosmetics:

• stearic and palmitoleic;
• eicosene, linolenic;
• linoleic and erucic;
• and acetic acid;
• caproic and arachidonic.

Unsaturated acids are more mobile chemical composition than saturated acids. The more double bonds they have, the faster they oxidize, and this ensures the liquid state of the substance. Rapid oxidation allows unsaturated fatty acids to act on the lipid layer and help cosmetics containing water-soluble substances to penetrate under the dermis layer.

How to determine what is human body there is a lack of unsaturated acids:

• hair becomes thin and brittle;
• the skin both narrows and coarsens;
• hair begins to fall out partially or completely;
• skin diseases or eczema may begin;
• nails lose their shine;
• near the nail plates appear "badass" on the skin.

In the diet of people involved in sports, they must be present, they must be at least 1/10 of the total amount of food.
If you deviate from this ratio and reduce the amount of fat, this will have a bad effect on athletic performance:

• decreased anabolism of muscle tissue;
• stops producing testosterone;
• weakens the immune system.

Without it, it is impossible to achieve high results in athletics, weightlifting, and bodybuilding. And their assimilation depends only on the presence of unsaturated fatty acids in the body.

Triglycerides are body protectors, with their help:

• too high energy costs are covered;
• the integrity of the joints is maintained;
• overworked muscle tissue recovers faster;
• oxidative and inflammatory processes are suspended;
• muscle mass builds up.

If the body has a significant lack of healthy fats, then the following negative processes gradually occur in it:

• metabolism stops or slows down;
• avitaminosis may begin;
• develop cardiac disorders;
• malfunctions start of cardio-vascular system;
• complete or partial dysfunction of the liver may begin;
• food is not supplied to the brain cells.

V daily nutrition the athlete must be present products such as fatty fish, vegetable oils.
For each of the athletes, there is a norm for the presence of unsaturated fatty acids in food (from the total amount of food):

• for gymnasts - 10%;
• for foil fencers - 15%;
• wrestlers -20%.

Did you know? You should know that daily rate healthy fats should be half " visible to the eye"and be: in vegetable oil, which was seasoned vegetable salad or in butter on a morning sandwich. The remaining half of the fatty acids are secretly present in our diet: as part of sausages or sausages, in dairy products or in confectionery.

Fatty acids "Omega-3" are recognized by physicians as the most necessary for humans. Approximate daily allowance in 1–2.5 g is intended for consumption with food. Most of the LCD "Omega-3" is present in fish oil.
These fats are very important for healthy condition hair, they contain:

• , which helps the dissolution of phosphorus and calcium in the body;
• , contributing to the elasticity and flexibility of the hair;
• iron, which delivers oxygen to the hair roots.

Fatty acids "Omega-3" protect the scalp from inflammation, drying out and itching, contribute to fastest growth hair.

You can make up for the lack of these fats in the body by taking the following pharmacological preparations:

• Omega 3 Forte.

After a person stops taking a course of these drugs, his hair loss stops.

Hair masks that saturate them with omega-3 fatty acids

Mask against hair loss - 1 share of fish oil is added to 3 shares of olive oil, everything is evenly mixed. This mass is applied to the hair and evenly distributed over them. After that, the hair is wrapped in a plastic film, a terry towel is applied over the film. This mask is kept on the hair for 3-4 hours, after which it is washed off with a little hot water and shampoo for this type of hair. Such healing mask apply 5-6 times a month.
Mask to prevent split ends - fish fat placed in a small container and heated in a water bath. Warm fish oil is applied to the ends of the hair, after which the hair is wrapped in polyethylene or cling film. The prophylactic mask is on the hair for 40-50 minutes, after which it is washed off hot water.

Mask for nourishing hair and saturating it with moisture - 2 tablespoons of fish oil heated in a water bath to a warm state are taken and mixed with fresh chicken yolk (it is advisable to take homemade eggs). The mixture is applied to the hair and scalp. The head is wrapped in a terry towel for half an hour. After this time, the mask is washed off with moderately hot water. Nourishing mask enough to do 2 times a month.

Did you know? The first superficial wrinkles can be removed with the help of cosmetic preparations, which are based on Omega acids. These miraculous acids maintain the youth of the upper layer of the dermis, its aqua balance and save the cleanliness of the skin from acne.

It must be remembered that fatty acids "Omega-3" and "Omega-6" are the building blocks from which necessary to a person triglycerides. They guard the immune system, improve and stimulate the functioning of brain cells, fight inflammatory processes and prevent the development of oncology.

With their help, the blood density is thinned to the optimum, they facilitate the supply of nutrition to the bones and joints, muscles and muscle ligaments, kidneys, heart, liver and other internal organs.

Unsaturated compounds can be obtained from such natural products:

• canola oil;
• walnut kernels;

Triglycerides are strong hepatoprotectors and provide ongoing protection to the liver. At the same time, healthy fats help to remove from the blood cholesterol plaques than protect the body from the threat of atherosclerosis, thrombosis, lack of oxygen in the heart, arrhythmias in the work of the ventricles. Fatty acids constantly provide the cells of the body with material for their structure. This allows cells to be updated more often, and a person stays young longer. Healthy fats are powerful antioxidants.

Important! Overcooked during cooking high temperatures oh the healthy fats are losing theirs positive traits and become hoarders harmful substances. These substances destroy the human body, adversely affecting the liver, kidneys, metabolism in the body and digestive system. Healthy and healthy meals should be steamed, boiled, or baked. Fried foods lose their useful qualities, their value becomes a minus value.

If unsaturated fatty acids are included in a person’s daily menu, then after a while such diseases or painful symptoms will recede:

• fast or chronic fatigue;
• aches in the joints of the arms, legs, lower back;
• peeling, itching and dryness of the skin;
• diabetes 2nd type;
• depression;
• distraction and inattention;
• delamination of the nail plates;
• split ends and brittle hair;
• heartache;
• malfunctions of the cardiovascular system.

In order to determine how much unsaturated fatty acids the human body needs, several factors must be taken into account:

• what kind of work a person does (heavy physical or mental);
• at what age is he;
• What climate zone does he live in?
• how strong or weakened his immune system is.

The norm of unsaturated fatty acids per day:

• temperate zone- the daily intake of healthy fats in the body fluctuates around 30% of all food eaten;
• Far North zone- the daily rate of triglycerides rises to 40% per day (it is considered from the total calorie content of the food eaten);
• professions associated with physical activity , - per day, such workers should receive 35% of healthy fats;
• people over 60 years of age and older- they need to get a reduced daily dose triglycerides (below 20% of the total calorie intake);
• healthy adults- the daily norm of healthy fats is 20%, translated into grams - from 50 to 80 g of fat per day;
• people who are emaciated long illness or on the mend- they are supposed to have an increased portion of healthy fats (from 80 to 100 g per day).

Did you know? According to nutritionists, an adult can completely block daily requirement in fatty acids if he eats a small pack (100 g) potato chips or several rings of raw smoked sausage (within 10 g).

To feel good and stay healthy long years, nutritionists recommend not including fried foods and dishes in the menu fast food("Mivinu", "Rollton", etc.). They also offer to reduce the number of meat dishes on the menu, replacing them with fish dishes. Instead of store-bought chocolates and sweets, it is much healthier to treat yourself to nuts. Cereal cereals are also useful.
If you make it a rule to start the day with a small spoon (dessert) of vegetable oil on an empty stomach, this will have a very good effect on the work of the gastrointestinal tract. Vegetable oil is best to choose olive or flaxseed.

To help Omega-acids work in the creative work, a person needs to support the body with vitamins D, B6 as necessary, and also take antioxidants.

About excesses and shortcomings

Compounds of fatty acids and esters of glycerol are called triglycerides. From the school bench, people have mastered that the cells of the human body are built from proteins, fats and carbohydrates. Absorbing all these compounds, the human body receives the strength for growth and regeneration. Lethargy or energetic behavior also depends on the intake of healthy fats.

Did you know? Where are unused fats hidden in the body? Excess fat that is not converted into energy for humans tends to accumulate. Each person has such a "fatty NZ". A man of average height with a normal physique has about 10 kg of "fat capital", and a woman of the same physical parameters collects a fat reserve of 12 kg.

Metabolism will be organic and energetic only when the ratio of substances received in the body is as follows: 55% carbohydrates, 15% proteins and 30% fats.

By eating foods containing vegetable or animal fats, we replenish the body's deficiency in triglycerides. Each of these products has its own combination of fatty acids.

What else are healthy fats responsible for?

• for the creation of prostaglandins, which have the strongest effect on arterial pressure, uterine tissue and cells nervous system;
• for the creation of a fatty insulating layer that is under the skin and protects a person from mechanical damage internal organs, brain and from hypothermia.
• healthy fats deliver "to the destination" (A, D, E, K);

We must not forget that oversaturation of the body with healthy fats (more than 40–45%) can cause an effect that is far from positive. A person begins to get fat, fat is deposited on his sides, anabolism and immunity decrease, sex drive. An excess of triglycerides leads to the fact that a person quickly gets tired, cannot concentrate on one activity for a long time.

What foods can you find unsaturated fatty acids in?

• in the kernels of nuts - pecans, cashews, and others;
• in avocado and sunflower seeds, and;
• in concentrated fish oil or fatty fish (tuna, trout, mackerel, sardine);
• in oatmeal, and dried fruits;
• in vegetable oils and soybeans;
• in black currants.

In order to stay healthy and young for as long as possible, it is extremely important for people to consume foods daily that contain sufficient amounts of saturated and unsaturated fats.

Important! The healthiest vegetable oils are cold-pressed oils (without pre-roasting). Such vegetable oil should be stored in a sealed glass container, in a place where direct contact with the contents of the jar will not fall. Sun rays. Also, this place should be cold and dark.

They bring great benefits to the body: they support the protective functions of the skin, thin the blood and prevent the body from accumulating excess weight. But, like any useful substances, you need to consume unsaturated fatty acids in moderation, since they have a very high calorie content. Eat healthy food and stay healthy!

"Fats are not the enemy if you know all about them"

If a person is faced with the choice of which product to eat - fatty or low fat - almost everyone will give preference to the second. People are always looking to lose weight. And to do this, you need to use diet foods. Fat, on the other hand, has consistently been touted as the enemy of the diet that will only do harm, so it's no surprise that people are baffled when doctors and nutritionists rave about fat. In fact, there are healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and boomed on Instagram a few years ago, and only recently calm has been established. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are many more useful products rich in fats, which are definitely worth including in your diet on a regular basis. Here's what you need to know.

What fats are good for the body? These are usually considered to be monounsaturated and polyunsaturated fatty acids. They help reduce arterial-clogging cholesterol levels, in addition to their other heart-health benefits. Research also shows that these fats help regulate insulin and blood sugar levels, reducing the risk of type 2 diabetes.

“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, Ph.D., MHP, researcher and developer, senior nutritionist medical center UCLA and visiting associate professor at Fielding Public Health. “They resist inflammatory processes, reduce the risk cardiovascular diseases and are full of good nutrients and are also beneficial for weight loss.”

Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our body needs for brain function and cell growth. Omega-3s are good for heart health and are mainly found in fish and algae, nuts and grains. “Other omega-6 polyunsaturated fats can be found in some vegetable oils,” Hanns adds. "They're not particularly bad, but they're not always healthy either, unlike omega-3s and monounsaturated fats." Omega-6s work together with omega-3s to lower cholesterol, but studies show that eating more omega-6s than omega-3s can promote inflammation and weight gain, so the bottom line is you need to be sure that you consume more omega-3s than omega-6s.

What are bad fats

One simple rule: Trans fats should always be avoided - they are listed as "partially hydrogenated oils" on the label. They really do not carry anything but harm. Most of them are artificial and increase the level of bad cholesterol and reduce the level of good cholesterol, which helps to cleanse the blood vessels. According to the American Heart Health Association, trans fats increase the risk of heart disease and stroke and are associated with more high risk type 2 diabetes disease.

Saturated fats are a bit trickier to work with. Older nutritional studies said that saturated fat was really bad for cholesterol levels, but newer information says it has a neutral effect. The topic is very sensitive, and the recommendations of the USDA and the American Heart Association continue to limit saturated fat intake and favor monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fats, but they do not make up a large proportion of all fats and therefore do not offset the benefits of healthy fats.

List of foods containing healthy fats

Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared a material about healthy fats, a list of products - especially for you!

1. Avocado

One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. In addition, a medium avocado contains 40% daily rate fiber without sodium and cholesterol, and is a good source of lutein, an antioxidant that helps protect eyesight. Try using it in place of foods that are higher in bad fats—use 1/5 of a medium avocado instead of mayonnaise on a sandwich, butter on toast, or sour cream on a baked potato. Remember that avocados are quite high in calories, so you should eat no more than 1/4 of an avocado at a time.

2. Walnuts

Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha-linoleic acid, found in plants. A recent study showed that one handful walnuts per day reduces general level bad cholesterol and also improves the functioning blood vessels. Studies have also found that eating nuts reduces the risk of blood clots that can cause heart attacks and also improves the health of the arteries.

3. Other nuts like almonds and pistachios

Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, while carotenoids are important for eye health. All that is required is to eat about 30 grams of nuts daily to see a positive effect. Some varieties are fatter than others, such as cashews and macadamia nuts, so you need to pay more attention to serving size (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios because the fact that you have to peel them helps you eat them more slowly, making portion control easier. Peanuts (legumes) contain both monounsaturated fats and polyunsaturated omega-6 fats, indicating that they are good for the body.

4. Nuts and seed oils

Nut oils and oils from various seeds This is where healthy fats are found. Try almond, cashew, sunflower oil to get the right dose of monounsaturated and polyunsaturated fats from a plant source. All you need is 2 tablespoons, which can be spread on toast or eaten with fresh apple slices. Choose natural nut butters with minimal ingredients.

The fat in one cup of black olives is 15 grams, but again, that's mostly monounsaturated. Plus, no matter which type of olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known as a cancer preventative. New research shows that it also plays a role in reducing bone loss. If you have allergies or other inflammatory conditions, olives may be the perfect snack for you as studies show that olive extracts act as antihistamines on cellular level. However, with all these benefits, it is important to remember that the serving size depends on the amount of olive oil. Stick to 5 large or 10 small olives as the ideal norm.

The reason olive oil is showing up in more and more cuisines is its richness in monounsaturated fats. But don't pour it in large quantities. One tablespoon contains as much as 14 grams of fat.

One cup of ground flaxseed contains a whopping 48 grams of fat, but it's all healthy unsaturated fat. You only need 1-2 tablespoons. Flaxseed is a great source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it becomes the key to satisfying your need for healthy fats. Moreover, flax-seed contains up to 800 times more lignans than others herbal products. These nutrients contain both plant estrogen and antioxidants, and studies show they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it can help keep you feeling fuller for longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds over yogurt or oatmeal, add a spoonful to smoothies. Or try adding it to a pie crust when baking.

8. Salmon

Fatty fish like salmon (as well as sardines, mackerel, and trout) are full of omega-3 fatty acids and are known to help improve heart health. This is one of better ways get the required amount of fat. The American Heart Health Association recommends eating at least two servings of fish per week to get the most benefit.

Tuna is also high in healthy fats and omega-3s. We're talking about convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so choosing something for yourself is easy. Like the amount of salmon, you need to limit the consumption of tuna to 340 grams ( total number twice a week) to avoid excessive exposure to, for example, mercury, which can be found in seafood in in large numbers.

Yes that's right. Just 30 grams of dark chocolate (one serving) contains about 9 grams of fat. About half of that is saturated fat, while the other half is rich in healthy fats and a host of other essential nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? It can be said that chocolate is practically a vegetable. To get the highest levels of flavonoids from chocolate, buy bars with at least 70% cocoa beans.

This product does not contain much fat. Products above or below can boast great content but tofu is still a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of firm tofu contains 5 to 6 grams of healthy fat and about 1 gram of saturated fat, but it's natural - from soybeans. Tofu is considered healthy food for a reason, it's a low-sodium, solid plant protein that provides almost a quarter of your daily calcium requirement.

12. Young soybeans

Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant proteins and fibers. Enjoy them boiled or salted, as a delicious snack or hummus puree.

Add them to a salad or just eat a small handful for a big dose of healthy fats, protein, and fiber.

These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well deserved - you can add a tablespoon to smoothies for a quick boost in fat, fiber, and protein, or soak them overnight for a boost. quick breakfast. You can even use them in desserts.

15. Eggs

Eggs are an inexpensive and easy source of protein. People often think that eating egg whites is a healthier option than whole eggs because they contain less fat, but while it's true that egg yolk contains some fat, it's also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturates. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps the brain, nervous system, and cardiovascular system. When it comes to cholesterol, recent nutritional studies have found that eating eggs does not increase blood cholesterol levels. In fact, research has linked moderate egg consumption to improved heart health.

The following foods are high in saturated fat and should be eaten more carefully. But they can also be part of a healthy diet.

16. Beef and pork

It is believed that high-fat foods, such as steak, are unhealthy. But it actually has less fat than you think, especially if you choose lean meats that have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is an excellent source of protein, iron and zinc, all important nutrients for active women. One 100-gram serving of lean beef contains a whopping 25 grams of muscle-building protein and triples more iron(important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, and getting a third of your daily zinc intake supports immune system. Lean pork can be a good source of fat when consumed in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which increase heart disease and cancer risk), so other white meats should be used instead.

17. Whole milk

As we have said, eating whole dairy products versus low-fat or low-fat dairy products has benefits for weight management. They even help reduce the risk of type 2 diabetes. One cup (220 grams) of whole milk contains 8 grams of fat, with 5 grams of saturated fat vs. skimmed milk, which does not contain any of them. Other proponents of the fat content of dairy products point out that fat is needed for the absorption of vitamins A and D from milk, since they are fat-soluble vitamins.

18. Whole yogurt

When shopping for yogurt, choose one that contains active cultures to reap the benefits for gut health. Take the classic version without filler - fruity flavors sin with a surprisingly large amount of additional sugar. Add to yogurt healthy nuts and fresh fruit.

19. Parmesan

Cheese completes the review of healthy fats and the list of products. He is often unfairly criticized for high content fat, especially hard, fatty varieties such as parmesan. While it's true that cheeses have more saturated fats than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that per 100 grams of saturated fat) provide a host of other nutrients. Cheeses in terms of calcium supply to the body, in particular bone tissue, provide almost a third of the daily requirement. And yes, cheese has as much protein as any other food, even when compared to meat and eggs!

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Fats do a lot useful features in the body: they are involved in the formation of hormones, serve as raw materials for cell membranes, moisturize our skin, provide us with energy, and help absorb vitamins.

As we discussed, fats are saturated (lard, butter, pork, milk ...) and unsaturated (vegetable oils, nuts, avocados, fish ...). Saturated fats are "saturated" with hydrogen atoms. In unsaturated fats, the number of hydrogen atoms decreases and the bonds between carbon and hydrogen are replaced by carbon-carbon bonds.

In this post, we will look at another type of fat that is generally considered to be absolutely beneficial for the body. These are monounsaturated fats. In the molecules of monounsaturated fatty acids, there is only one bond with a lack of hydrogen atoms (or one carbon-carbon double bond).

Photo: Alejandro Porto, Wikimedia Commons

It is this circumstance that causes the liquid structure of monounsaturated fats at room temperature and thickening when cooled.

Thanks to this, olive oil, which contains a maximum of monounsaturated fats in its composition, freezes in the refrigerator. And as soon as you get it out of there, it becomes liquid again. If the oil does not thicken, then most likely it is a fake.

What are the benefits of monounsaturated fats

Monounsaturated fats are widely recognized as one of the healthiest and healthiest fats. They share the palm with omega-3s.

One of the main benefits of monounsaturated fats is their ability to lower levels of “bad” cholesterol (LDL), which is blamed for the formation of plaque in blood vessels and arteries and, in this regard, in increasing the risk of cardiovascular disease.

Monounsaturated fats also increase the level of "good" cholesterol (HDL), which removes excess "bad" cholesterol from the blood and fights cholesterol deposits in the vessels. In a nutshell, it looks like this: “bad” cholesterol settles in the walls of the arteries and forms cholesterol plaques that cause atherosclerosis and increase the risk of cardiovascular disease. “Good” cholesterol simply unhooks “bad” cholesterol from the walls of blood vessels and carries it to the liver, where it is processed into bile or excreted from the body. Voila.

Because of these two characteristics, monounsaturated fats are considered the heart's best friend. mediterranean diet, in which the maximum consumption of olive oil is observed, is traditionally associated with longevity, harmony and a healthy heart. Sun, sea, monounsaturated fats… beauty…))

Studies have also shown that eating monounsaturated fats may reduce the risk of breast cancer in women. A study conducted in Sweden found that women whose diet is rich in monounsaturated fats are at a reduced risk of breast cancer (unlike women with high level consumption of polyunsaturated fats, whose risk was increased). This study also showed that consumption was not associated with the risk of breast cancer.

In addition, monounsaturated fats contain vitamin E, which is an antioxidant ( Antioxidants are natural compounds that protect our body's cells from damage caused by free radicals.). Vitamin E is considered an essential vitamin for women, from nourishing and protecting skin and hair from aging to supporting reproductive function female body.

And besides all these health benefits, foods containing monounsaturated fats are also delicious!

Major Sources of Monounsaturated Fats

All the fats we eat are a mixture various kinds fatty acids. The most common monounsaturated fat product is olive oil. It contains 75% of monounsaturated fatty acids (in particular, oleic acid), and the remaining 25% are saturated and polyunsaturated fatty acids, which are no longer so unconditionally useful for our body.

In addition to olive oil and olives, good sources of monounsaturated fats are macadamia nuts (80% monounsaturated fatty acids), avocados (71%), almonds (70%), canola oil (59%), peanuts and peanut butter (46%).

As we can see, the sunflower oil we are used to is not included in this list, it contains only up to 30% oleic acid. But science and breeding do not stand still, and not so long ago sunflower varieties were bred, from which they are obtained with an oleic acid content of up to 80%. Yes, such oil can definitely compete with olive oil, primarily due to its low price. High oleic sunflower oil has already appeared on Russian market. I was able to find it under the brands "Zateya" and "Rossiyanka".

Monounsaturated fats are also found in animal products. Animal foods rich in monounsaturated fatty acids include herring, halibut, goose liver, cod liver, lean veal, egg yolks. The content of monounsaturated fatty acids in these products varies from 40 to 65%.

It remains to sum up:

• Monounsaturated fats are beneficial for the body harmful effects was not noticed.

• They are not only healthy, but also delicious. Who knows what delicious avocados can make besides guacamole?

• Olive oil is an undeniably healthy product.

• Well, as in any business, and especially in the case of fats, the wisdom is that the benefits are always in moderation.

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

Human nutritional balance

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

• milk 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 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 the cholesterol contained in the blood from oxidation. Recommended intake polyunsaturated acids- about 7% of the daily portion and monounsaturated - 10-15%.

Unsaturated fatty acids are essential for normal operation the whole organism. 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, it is essential to include them in diet, most optimally selecting 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 swelling of the joints, muscle pain, bone pain, which is often noted in the elderly. Unsaturated fatty acids strengthen the immune system, alleviate symptoms rheumatoid arthritis and osteoarthritis.

They improve the mineralization of bones, at the same time increasing their density and strength. In addition, Omega-3 fatty acids are extremely beneficial for the heart and blood vessels. Complexes of omega-unsaturated acids are also successfully used for cosmetic purposes in the form of a food 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. The chemical molecules of Omega-3 are paired with 3 carbon atoms and methyl carbon, and Omega-6 are paired with six carbon atoms with methyl carbon. Omega-6 fatty acids are most found in vegetable oils, as well as in all varieties of nuts.

Foods high in unsaturated fatty acids

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

The best source of these substances is fatty fish such as mackerel, but there are many ways to introduce unsaturated fatty acids into your diet.

1. Buy omega-3 fortified foods. Now they are often added to bread, milk and cereal bars.
2. enjoy linseed oil, replacing sunflower and butter. Add ground flaxseed to baking flour, salads, soups, cereals, yogurts and mousses.
3. Include nuts in your diet, in particular, walnuts, Brazilian, pine and others.
4. Add unrefined olive oil to any food. It not only saturates the body with essential acids, but also helps to digest food.

Unsaturated fatty acids should be used with caution in diabetic patients or those taking anticoagulants. May affect blood clotting and sugar regulation. Pregnant women should not take fish oil, because it contains a lot of vitamin A, which is dangerous for the intrauterine development of the fetus.

Unsaturated fatty acids in foods

Monounsaturated acids are generous:

• fish fat;
• olives;
• avocado;
• vegetable oils.

Polyunsaturated fats:

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

Saturated fats aren't as bad as people think they are, and you shouldn't cut them out entirely. Monounsaturated and polyunsaturated fats should be the main ones in the daily portion of fat, and are needed by 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 their diet, memory functions are weakened.

Transisomers in the food you eat

During the preparation of margarine, modification of unsaturated vegetable fats under the action of high temperatures, causing the transisomerization of molecules. Everything organic matter have a specific geometry. When margarine solidifies, cis-isomers turn into trans-isomers, which affect the metabolism of linolenic acid and provoke an increase in the level bad cholesterol causing diseases of the heart and blood vessels. Oncologists say that trans-isomers of unsaturated fatty acids provoke cancer.

What foods contain the most trans isomers?

Of course, there are a lot of them in fast food cooked in a lot of 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% of trans-isomers, then in the process of frying their level increases significantly. In raw oils plant origin there is up to 1% of transisomers, in butter they are 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 completely avoided.

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