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 acid present in butter and hard margarines, polyunsaturated - in vegetable oil, fish products and some soft margarines. Mono unsaturated acids 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 immune system, soften the manifestations of 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 in cosmetic purposes in the form of a dietary supplement, they have a positive effect on skin health. Saturated and unsaturated fatty acids differ in their dietary properties: v unsaturated fats fewer calories than the same amount of saturated fat. 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 oily fish such as mackerel, but there are many ways to introduce unsaturated fatty acids into your diet.

Buy omega-3 fortified foods. Now they are often added to bread, milk and cereal bars.
enjoy linseed oil, replacing sunflower and butter. Add ground flax-seed in baking flour, salads, soups, cereals, yoghurts and mousses.
Include nuts in your diet, in particular, walnuts, Brazilian, pine and others.
Add unrefined olive oil in any food. It not only saturates the body with essential acids, but also helps 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 fish fat you can’t take it, 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.

Polina saturated fat:

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 influence high temperatures which causes 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 of bad cholesterol, causing heart and vascular diseases. 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.

The benefits of omega-3s are known to everyone and have long been beyond doubt. This group of fatty acids is found in many foods and is extremely important for our body. What is their use, where are they found and who needs omega-3s in the first place? The article will tell about all this.

Unsaturated fatty acids are easily oxidized and are unstable to heat treatment, so foods containing them are more beneficial to eat raw. Moreover, they are found mostly in plant foods.

When consumed properly, unsaturated acids have many beneficial properties for humans. For example, they speed up metabolism, help reduce appetite, and minimize the production of the stress hormone cortisol, which causes overeating.

Unsaturated fatty acids are divided into two large groups depending on the number of double bonds between carbon atoms. If there is one such bond, the acid is monounsaturated; if there are two, it is polyunsaturated.

Omega-3s belong to the group of polyunsaturated fatty acids. In the human body, they are not synthesized and therefore are considered indispensable. They are part of many structures - for example, cell membranes, epidermis, mitochondria; help bring out bad cholesterol have a powerful anti-inflammatory effect.

Benefits of Omega 3

Pregnant women and children

During pregnancy, women are often prescribed omega-3. There are a number of good reasons for this.

Most importantly, polyunsaturated fatty acids reduce the risk of miscarriage and the appearance of toxicosis by more late stages pregnancy and prevent possible development depression in the expectant mother. Toxicosis is especially dangerous, causing damage to many organs and systems. This disease affects the kidneys, liver, nervous system, rises arterial pressure and edema appears.

Fish oil is considered the most convenient source of omega-3s, since fish contains the most fatty acids. Of the many functions that it has on the body of a pregnant woman, the following can be distinguished:

Normalization of pressure and blood flow
Cell protection blood vessels
Reducing the possibility of developing neurosis or stress

Omega 3 render positive influence not only on the mother, but also on the fetus. They improve the health of the child and contribute to his proper development prevent problems with digestive system. And in the first months of life, the baby is often prescribed fish oil as a prevention of rickets.

Athletes

Omega-3s are considered an important part sports diet for several reasons. They maintain joint health, increase endurance, reduce the risk of developing cardiovascular diseases, and have a tonic effect. But first of all, polyunsaturated fats serve as a source of energy needed by any athlete.

For weight loss

It cannot be said that polyunsaturated acids contribute to the effective burning of fat reserves. But they are good at reducing appetite, and, consequently, the number of calories consumed. Therefore, when correct reception omega 3, physical activity and healthy eating weight loss can be achieved.

For skin

Omega-3s also have an effect on the skin. They are important for several reasons:

Save required level collagen. With age, its amount gradually decreases, skin elasticity is lost, wrinkles begin to appear on the body. Omega-3s slow down this process.
hinder development skin allergies.
Actively fight against skin diseases such as acne or dermatitis. In people whose diet does not have problems with a lack of polyunsaturated acids, such diseases are much less common.
Omega 3 are strong antioxidants and protect the skin from harmful atmospheric oxygen.
Protect the body from depression. Stress and loss of strength negatively affect all systems and structures of the body, including the skin.

For the heart and blood vessels

Omega-3s are important for the cardiovascular system because they remove excess cholesterol. Cholesterol plaques settle on the walls of blood vessels, thereby reducing their elasticity and preventing normal blood flow. Omega-3s reduce the risk of developing inflammation of the heart muscle and atherosclerosis, provide the brain and organs with normal blood supply.

For immunity

Omega-3s are part of the membrane immune cells, and also participate in the synthesis of eicosanoids - substances that direct leukocytes to inflammation foci. In addition, polyunsaturated fatty acids are partly responsible for fever during illness, which important point in the fight against the disease.

For joints

Omega-3s have a positive effect on cartilage and bone tissue organism. Polyunsaturated fats participate in correct formation compositions, increase the volume of intra-articular lubrication, strengthen bones. They reduce the risk of fractures in childhood and adulthood, maintain joint mobility and minimize possible problems with them.

For muscles

Omega-3s affect the growth of protein in the body, and muscle growth directly depends on its synthesis. In addition, polyunsaturated acids have the ability to increase the area of some muscles in cross section.

Signs of an Omega-3 Deficiency

Deficiency of polyunsaturated fatty acids is observed in most of the world's population, especially among residents developed countries. The reason is simple - less and less attention is paid to natural product, fast and not always healthy diet seems easier and more comfortable. Consumption of oily marine fish has declined, in part because of its cost and quality. And since most of the omega-3s are found in fish, it is not surprising that the lack of polyunsaturated fats has become a mass phenomenon.

You can assume that a person is deficient in omega-3 by the following signs:

Skin problems. Work sebaceous glands is disturbed, the skin begins to peel off and dry, dandruff appears on the head.
muscle weakness, pain and crunch in the joints.
Loss of efficiency. A person who is deficient in omega-3 may have problems with memory, perception of information. It is difficult for him to concentrate, absent-mindedness and fatigue appear.
Weakened immunity. The resistance of the body decreases, the person is more susceptible to diseases.
Reduced vision. The eyes begin to dry, which causes visual acuity to drop.

In addition to health problems, the lack of omega-3 provokes depression, Bad mood, nervousness. In some people, for this reason, even a tendency to suicide was observed.

Daily rate

To maintain the norm of omega-3 in the body, it is enough to eat oily fish two to three times a week. But if this is not possible, supplements will help to fill the daily requirement.

A certain number, which one should be daily allowance, No. Each scientific organization provides different data, but the average amount of omega-3s ranges from 300-500 mg per day for adult men and women. According to Rospotrebnadzor, the daily rate should be 800-1600 mg.

Pregnant and lactating women will need another 200 mg in excess, and the average need for newborns is 50-100 mg.

However, there are diseases in which daily intake omega-3s need to be increased. Patients with heart disease are recommended 1000 mg daily, and people prone to depression - 200-2000 mg.

Omega 3 vs Fish Oil: What's the Difference?

Some people mistakenly believe that fish oil and omega-3s are the same thing. In fact, there is a difference between them, and quite significant.

Fish oils are several fat-soluble elements that accumulate in fish liver. In its composition, it contains glycerides, polyunsaturated fatty acids omega-3 and omega-6. Pharmaceutical fish oil consists mainly of omega 3.6 fatty acids and vitamins A and D.

Indeed, most of the omega-3 is found in fish oil. But the total content of polyunsaturated fats in it is less than a third, everything else is other substances.

Application

Most often, omega-3s come in the form of capsules. They go down in a pharmacy without a prescription, so anyone can buy them. Despite this, before taking it is worth consulting with a specialist to make sure that the drug will not harm your health.

V preventive purposes Adults need one capsule per day with or immediately after meals. The reception must last at least three months, otherwise the result may not be.

V medicinal purposes the dose can be increased to two or three capsules per day in consultation with the attending physician. Children under the age of twelve are also required to consult a specialist.

In order to get rid of bad taste fish oil in oral cavity, it is recommended to include sour fruit juices, pickles or sauerkraut in the diet.

Contraindications

There are cases in which taking omega-3 is contraindicated:

In case of an excess of vitamin E
When taking medications containing vitamin E at the same time
At hypersensitivity to omega-3 fatty acids
For omega-3 intolerance
When allergic reaction for fish or its products.

How to use fatty acids correctly?

Foods containing fatty acids will bring the most benefit when raw, so it is advisable not to subject them to heat treatment or to subject them to a minimum. To avoid problems due to a lack of polyunsaturated acids, it is recommended to follow the following rules:

refuel fresh salads vegetable oils - when frying, they lose their beneficial features.
Do not store oils in the light, but it is even better to find dark containers for them.
When buying, give preference not to frozen, but to raw fish.
Note walnuts- several kernels contain the daily norm of fatty acids.

If you approach the composition of the diet thoroughly, the fatty acids contained in food will be enough to provide them to the entire body. A child needs one and a half to two times less polyunsaturated acids than an adult, it is also important not to forget about this.

Harm and overdose

When taking omega-3s, you may experience side effects. For example, sometimes there are symptoms reminiscent of departure - nausea, diarrhea and even vomiting. People with an allergy to fish may experience swelling, rashes on the body. In these cases, it is necessary to stop taking and consult a specialist for advice. Most likely, omega-3 will have to be replaced with another drug.

Overdose, as a rule, does not carry a negative reaction. Even if the daily norm is exceeded, it does not threaten the body.

Foods containing omega-3

The product with the most high content omega-3 is considered oily fish. This list includes trout, sardine, salmon, salmon, herring, halibut and mackerel. There are many unsaturated fats in some other underwater inhabitants - oysters, lobsters, scallops.

In addition to fish, ample amounts of omega-3s are found in oils—especially canola and olive—flaxseed, walnuts, lettuce, kale, broccoli, and some legumes.

Top 5 Supplements

There are many drugs based on polyunsaturated acids. There is no particular difference between them, the difference is only in the manufacturer and the dosage of the substance. Despite the fact that there are dozens of such additives, only a few have gained particular popularity in Russia:

Omacor. This german drug, most often prescribed for adults at risk of myocardial infarction. One capsule per day is sufficient as a daily allowance.
Vitrum Cardio omega-3. Produced in the USA. Prevents the development of cardiovascular diseases, taken once a day. One capsule of the drug contains 1 g of omega-3.
Doppelhertz is another German-made additive. One dose contains about 800 mg salmon oil.
Omeganol Forte is distinguished by the content of both omega-3 and omega-6 fatty acids. Among the previous additives, it stands out for the lowest cost.
Nutrilight is a supplement from the USA. Taken as two capsules per day.

diet modern man abounds in potential toxic substances- polyunsaturated fatty acids (PUFAs). Many people find it difficult to decide which fats are actually good and which are bad. This article will answer these questions and show that limiting PUFA intake is an important step towards achieving and maintaining good health.

There are three types of fats that we consume in our diet: saturated (mostly animal fats), monounsaturated and polyunsaturated. Oils derived from vegetable and animal sources often contain mixtures of all these types of fats. For example, olive oil, which is mostly monounsaturated fats, also contains some polyunsaturated fats. Most vegetable oils, with the exception of coconut, olive, and palm, contain a large number of PUFAs, while most animal fats are high in saturated and monounsaturated fats.

The two main food groups of PUFAs are omega-3 and omega-6. Both groups are considered indispensable for human body, since they are not synthesized in it and must be supplied with food. Their inability to be synthesized by the body suggests that their irreplaceability may be exaggerated, because in the case of other truly essential substances, such as glucose, monounsaturated and saturated fats, the body can synthesize them when necessary. In addition, a deficiency of PUFAs in the body is an extremely rare phenomenon. The amount of PUFA required for normal functioning organism, is extremely small and the need for them is easily satisfied from natural sources.

PUFAs occupy a very a small part fat component of our body, while most of it comes from saturated and monounsaturated fats. It is reasonable to assume that the nutrients in the body should occur in exactly the ratio that naturally already present in it.

One of the main problems of PUFAs is their chemical instability. PUFA molecules contain more than one double bond, which makes them very vulnerable to environment. Outside our body, these fats easily become rancid and oxidized under the influence of heat, light and atmospheric oxygen. Inside it, PUFAs easily react with proteins and sugars, forming toxic by-products, which are called late glycation products (from the English advanced glycation end-product), causing great harm body. In addition, PUFAs are more reactive with fructose than with glucose, so PUFA intake should be kept to a minimum, especially when combined with fruit.

Since PUFAs are unstable fats, their excess consumption leads to the fact that, as components of cell membranes, they make cells fragile and prone to oxidation. Such PUFAs contribute to the oxidation of low density lipoproteins (LDL, in the common people " bad cholesterol”), thus creating a highly unstable and atherogenic form of this cholesterol transporter in the blood.

Despite the indispensability of PUFAs, their excessive intake in the body also creates problems associated with modulating the activity of inflammatory eicosanoids. The process of inflammation itself is important for the body as a response to the invasion of infections, viruses or injuries, but chronic course this process becomes dangerous. Moderate inflammatory process stimulates the immune system, and chronic depresses it. Therefore, small amounts of PUFAs are needed to control inflammatory reactions in the body, but their excess leads to chronic inflammation and disease. It is unreasonably considered that chronic inflammation is the cause of almost all modern diseases ( cardiovascular diseases, type 2 diabetes, obesity, metabolic syndrome, irritable bowel syndrome, rheumatoid arthritis, asthma, cancer, autoimmune diseases), and that excessive consumption of PUFAs plays a significant role in this.

The correct ratio of PUFAs in the diet

There has long been debate among adherents of the Paleolithic diet about what the correct ratio of omega-6 and omega-3 PUFAs should be in the diet. The thing is that both groups use the same metabolic pathways in the body, competing with each other, and therefore an excess of PUFAs of one of them leads to suppression of the action of the other and vice versa. In addition, omega-3s are considered anti-inflammatory, as they reduce the inflammatory effects of omega-6s. Given that grain vegetable oils, the main part of which are omega-6 PUFAs, make up a significant proportion of the diet of a modern person, an excess of omega-6 and a lack of omega-3 are created in it. Right Ratio omega-6 and omega-3 range from 1:1 to 4:1, while most people consume them in a ratio of 20:1 or more! The total excess of PUFAs, and even with the predominance of omega-6, inevitably harms the body.

V last years increased popularity food additives with omega-3 PUFAs, in particular in the form of fish oil capsules. Although there can be both oily fish (salmon, sardines, herring) and some seeds (flax), fish is still a preferred source, as it contains them in a more bioavailable form for our body in the form of eicosapentaenoic ( EPA) and docosahexaenoic acid (DHA). Omega-3 PUFA in plant sources is found in the form of linolenic acid (LA), which in our body must go through a chain of complex transformations before reaching a state in which the body could use it. The efficiency of such processes is extremely low, and in the human body only 5% of LA is converted into EPA and DHA.

Excess omega-3

As mentioned above, we need omega-3 PUFAs in small quantities and their excess can cause problems, as they are chemically very unstable, even more unstable than omega-6. Paying attention to the balance of omega-6 and omega-3, one should not forget that the total amount of PUFAs consumed should also be limited. The best way to balance the PUFAs of both groups in the right proportion is to reduce the consumption of omega-6 PUFAs to a minimum, while receiving omega-3 PUFAs from natural animal sources.

Fish oil capsules as a source of omega-3 PUFAs are not always ideal, as these capsules often long time stored prior to sale and may be exposed sun rays, which turns the omega-3 PUFAs in them into a poison for our body. Much the best source can be called the consumption of omega-3 only as part of fresh oily fish, in which fat is contained in unchanged form. But if for some reason regular eating of fresh oily fish is not possible for you, you can take fish oil capsules, provided that they are produced by a well-known manufacturer with a good reputation in the market and are stored under all conditions before sale.

conclusions

An excess of PUFAs in the diet (particularly PUFAs in omega-6 vegetable oils) has been linked to an increase in modern diseases, as these fats are susceptible to denaturation and oxidation in and out of the body. Total consumption of PUFAs should be kept to a minimum, with the ratio of omega-6 to omega-3 as close to 1:1 as possible. Omega-3 PUFAs are best obtained from fresh oily fish. PUFA should not be subjected to heat treatment. For the same reason, it is not recommended to fry in olive oil, despite the fact that the content of PUFAs in it is quite low (about 10% on average, depending on the variety and manufacturer). General content PUFAs in the diet should not exceed 7-8% of total calories (other sources recommend even smaller amounts - up to 1-2%). It is recommended to abandon all vegetable oils except coconut, olive and palm, thermally process food on oils with low content PUFA (clarified butter, Coconut oil, lard), and limit your intake of nuts high in omega-6 PUFAs, especially fried ones. According to these recommendations, approximately 0.5 kg of fresh oily fish per week as a source of omega-3s will be enough to balance your omega-6 intake.

Materials used in the article

I am glad to welcome dear readers of my blog! Today my news is not very good. The skin became very dry, even irritation and peeling appeared. As it turned out, I need polyunsaturated fatty acids, where do you know? Let's figure it out together: what is their role in the body, as well as the benefits and harms.

Vitamins, fats, proteins, carbohydrates and trace elements are essential for our body. Many of the substances we need are found in food. Polyunsaturated fatty acids (PUFAs) are no exception. The name comes from the structure of the molecule. If an acid molecule has double bonds between carbon atoms, it is polyunsaturated. Please do not confuse PUFAs with polyunsaturated fats. The second - fatty acids paired with glycerol, they are also called triglycerides. They are the source of cholesterol and excess weight.

Often in the composition of dietary supplements and vitamins, you can see alpha-linolenic acid. Docosahexaenoic and ecosapentaenoic fatty acids can be seen in such formulations. This is an omega-3 PUFA.

As part of the preparations, you can also see linoleic, arachidonic or gamma-linolenic acids. They belong to omega-6. These elements cannot be synthesized in our body. That is why they are so valuable. They can get to us either with food or with drugs.

The foods you eat must contain PUFAs. If they are not there, deficiency symptoms will appear over time. the right substances. I think you have heard of vitamin F. It is found in many vitamin complexes. So here is the F vitamin contains omega-3 and omega-6 acids. If you take vitamins, be sure to pay attention to its presence.

What is the value of these substances:

normalize blood pressure;
lower cholesterol;
effective in treatment acne, various skin diseases;
promote weight loss by burning saturated fats;
participate in the structure of cell membranes;
prevent thrombosis;
neutralize any inflammation in the body;
have a positive effect on the reproductive system.

Omega-6 and omega-3 are best taken not separately, but together. For example, Eskimos consume these fats in equal proportions. Proof of this is the low mortality rate from diseases of the heart and blood vessels.

Most scientists agreed that the optimal proportions of these fats are 5:1 (always less omega-3)

If a person is sick, then 2:1. But since everything is quite individual, the attending physician may advise another ratio just for you.

Foods rich in omega-3 and omega-6 fats

Omega-3 family acids, biological role they are very large, are involved in the construction of biological membranes of cells. Membranes serve to transmit signals between neurons. They affect the state of the retina, blood vessels and heart, brain function.

Flaxseed oil contains about 58% omega-3, soybean oil - 7%. This element is also found in tuna - 1.5g / 100g, mackerel - 2.6g / 100g. It is also present in the yolk, although it is not much - 0.05g / 100g.

Lots of omega-6s in vegetable oils. Most of all in sunflower oil - 65%, corn - 59%. As well as soybean oil - 50%. In linen only 14%, and in olive - 8%. In tuna and mackerel, 1g/100g of product. In the yolk - 0.1g / 100g. These fats warn multiple sclerosis important in the treatment of the disease. Relieve arthritis, regulate blood sugar. Shown to people with skin diseases, liver diseases, etc.

These PUFAs are also found in tofu, soybeans, sprouted wheat, green beans. In fruits such as apple, banana, strawberry. They contain walnuts, sesame, pumpkin seeds.

Omega-6 - benefit and harm

How to understand that you do not have enough PUFAs or vice versa in excess? Diseases inflammatory nature may indicate an excess of polyunsaturated fats. recurring depressions, thick blood also indicate this. If an excess of these fatty acids is found, try to exclude from the diet: walnuts, vegetable oils, pumpkin seeds, sesame seeds.

It doesn't hurt to consult a doctor. After all, it may be that the above symptoms are not associated with omega-6. With a shortage of this substance, as well as with its excess, thick blood is observed. And also, high cholesterol. With an excess and with a lack of acids of this type, there may be similar symptoms. The lack of these polyunsaturated fats may indicate:

loose skin;
obesity;
weak immunity;
infertility in women;
hormonal disorders;
joint diseases and problems with intervertebral discs.

It is difficult to overestimate the benefits of fats of this type. Thanks to them, the elimination of toxins in our body is accelerated. The work of the heart and the condition of blood vessels improves. Reduced risk mental illness. Increases brain activity. Improves hair and nail growth appearance. An adult needs to consume at least 4.5-8 g of this PUFA per day.

What threatens the lack or excess of omega-3

Lack of healthy omega-3 fats results in brittle nails, different kind rashes and peeling of the skin (for example, dandruff). The pressure increases and problems with the joints appear.

If there is too much of this PUFA in the body, then frequent diarrhea, digestive problems. Also, hypotension and bleeding may be associated with its overabundance.

You should consume at least 1-2.5 g of this type of fat per day.

Omega-3s are of great value to our body because:

Strengthen blood vessels and improve heart function;
Normalize blood sugar levels;
Restore the nervous system;
Improve the functioning of the thyroid gland;
Take part in the construction of cell membranes;
Block inflammatory processes.

If you are deficient in these fats, try to consume the listed foods daily.

Polyunsaturated fatty acids are unsaturated fatty acids with two, three or more double bonds. This is linoleic (C 17 H 31 COOH), which has two double bonds between the 9-10m and 12-13th carbon atom; linolenic (C 17 H 29 COOH) having three double bonds between the 9-10th, 12-13th and 15-16th carbon atom; arachidonic (C 19 H 39 COOH) acids. These highly unsaturated polyunsaturated fatty acids, according to their biological properties, can be classified as vital essential substances, in connection with which some researchers consider them as vitamins (vitamin F).

PUFAs are essential vital substances that are not synthesized in the animal body. The physiological significance and biological role of PUFAs are very important and diverse.

The most important biological property PUFA is their participation as structural elements in such biologically highly active complexes as phosphatides, lipoproteins, etc.

PUFA - necessary element in the formation of cell membranes, myelin sheaths, connective tissue and etc.

A connection between PUFAs and cholesterol metabolism has been established, which is expressed in the ability to increase the excretion of cholesterol from the body by converting it into labile, easily soluble compounds (Dail and Raiser, 1955).

In the absence of PUFAs, esterification of cholesterol with saturated fatty acids occurs, which is deposited on the walls of blood vessels (Sinclair, 1958). In the case of cholesterol atherification with unsaturated fatty acids, high level intestinal absorption of cholesterol (Lang, 1959). According to Lewis and Folke (1958), PUFAs contribute to the rapid conversion of cholesterol into cholic acids and their removal from the body.

PUFAs have a normalizing effect on the walls of blood vessels, increase their elasticity and reduce permeability (Holman, 1957).

There is evidence (Sinclair, Robinson, Poole, 1956) that PUFA deficiency contributes to coronary thrombosis.

PUFA partially protect against metabolic disorders caused by the intake large quantities thyroidin.

A connection between PUFAs and the metabolism of B vitamins (pyridoxine and thiamine), as well as with the metabolism of choline, which, under conditions of PUFA deficiency, reduces or completely loses its lipotropic properties, has been established.

Deficiency of PUFAs adversely affects the ability to activate enzymes, the activity of which is inhibited by food with a high protein content (Levi, 1957). Data have been obtained on the stimulating role of PUFAs on the body's defense mechanisms and, in particular, on increasing the body's resistance to infectious diseases and the effects of radiation (Sinclair, 1956).

With PUFA deficiency, the activity of cytochrome oxidase in the liver increases sharply.

PUFA deficiency is manifested by skin lesions.

Animals with PUFA deficiency are more likely to have a duodenal ulcer.

PUFAs, as well as some protein amino acids, are indispensable, non-synthesized components in the body, the need for which can only be met through food. However, the transformation of some fatty acids into others is possible. In particular, the undoubted transformation of linoleic acid into arachidonic acid in the body was established.

The participation of pyridoxine in the conversion of linoleic acid to arachidonic acid has been established.

The biologically optimal formula for the balance of fatty acids can be the ratio in fat of 10% PUFA, 30% saturated fatty acids and 60% monounsaturated (oleic) acid.

For natural fats, this structure of fatty acids is approached by lard, peanut and olive oil. The types of margarine currently produced, for the most part, correspond to the above formula for balanced fatty acids.

According to the US National Research Council on Nutrition (1948), the minimum daily requirement in PUFA is defined as 1% of daily calories diet. According to B. I. Kadykov (1956), the daily norm of PUFAs for adults is 1% of the daily calorie content of the diet and for children - 2%. Seimar, Shapiro, Friedman (1955) on the basis of animal studies (rats) recommend daily allowance PUFA for a person - 7 g. Summarizing and summarizing the available materials on the regulation of PUFA, we can conclude that the norm of PUFA for adults is 5-8 g per day. As already noted, arachidonic acid is the most biologically active, and when meeting the need for PUFA due to its intake with food, 5 g of arachidonic acid is sufficient.