Polyunsaturated fats for better health and weight loss. Polyunsaturated Essential Fatty Acids (PUFAs)

To stay healthy, we need to get unsaturated fatty acid in special proportions.

In nature, there are a number of compounds necessary for humans that our body is not able to synthesize, but without which we cannot do without. These include polyunsaturated fatty acids.

Unsaturated fatty acids contain a carbohydrate chain in which there is a double bond between carbon atoms. Polyunsaturated fatty acids have several such bonds.

Types of polyunsaturated fatty acids

Polyunsaturated fatty acids are divided into two groups:

Omega-3 polyunsaturated fatty acids

Omega-6 polyunsaturated fatty acids

docosahexagenic acid

eicosapentaenoic acid

To the main omega 6 acids include:

linoleic acid

arachidonic acid

A complex of omega-3 and omega-6 polyunsaturated fatty acids is sometimes also called vitamin F.

Why does the body need polyunsaturated fatty acids?

Polyunsaturated fatty acids are necessary for our body and perform important role. In particular they:

Affect the metabolism, participate in the metabolic processes of fats.

Improve the nutrition of tissues and cells.

Support the immune system.

Participate in synthesis needed by the body substances - prostaglandins.

In particular, Omega-3 polyunsaturated acids:

Lower cholesterol levels and prevent the development of atherosclerosis.

Reduce arterial pressure, improve blood circulation and prevent the appearance of arrhythmias.

Reduce inflammatory processes prevent the development of arthritis and sciatica.

have a positive effect on growth and normal development. Products with

Beneficial effect on the functioning of the nervous system.

All these qualities make polyunsaturated fatty acids "strategically" important substances, the delivery of which we must ensure in the body.

Sources of polyunsaturated fatty acids

Polyunsaturated fatty acids can easily be obtained from food. Omega-3 polyunsaturated acids are found in small amounts in many foods, but most of these substances are found in marine fish, namely fish oil.

To get omega-6 polyunsaturated fatty acids, you need to eat:

vegetable oils sunflower, rapeseed, corn

nuts, seeds

poultry meat, eggs

It is important to know that polyunsaturated fatty acids are destroyed during heat treatment or refining of the product.

“With age, you need to reduce the amount of fat in food. Preference should be given to vegetable oils. Highly a good product- sunflower oil, it contains omega-6 unsaturated fatty acids. Flaxseed oil is also useful, which contains omega-3 unsaturated fatty acids. These substances are very important for normal functioning our body. It is very useful to eat fatty sea fish. A few small pieces of salmon or mackerel every day is enough to provide required amount unsaturated fatty acids, - He speaks Associate Professor of the Department of Gastroenterology and Therapy of the Dnepropetrovsk State medical academy Viktor Ivanovich Zalevsky

But it is important not just to consume these substances in food. In order for polyunsaturated fatty acids to be beneficial, they must be supplied in certain proportions. The right ratio polyunsaturated fatty acids in food are referred to as 1/1 to 4/1 omega-6 acids to omega-3 polyunsaturated acids.

If necessary, unsaturated fatty acids can be taken in capsules. But first, you must definitely consult a doctor, otherwise you risk harming yourself.

When polyunsaturated fatty acids can harm?

Research conducted by American scientists in National Institute eyes (National Eye Institute - NEI), showed that a diet with high content omega-3 fatty acids may help prevent one of the leading causes of blindness among the elderly

Scientists have proven that too large doses polyunsaturated fatty acids can harm the body. For example, an excess of omega-3 poly unsaturated acids increases the risk of developing prostate cancer.

It is also dangerous when there is a prevalence of omega-6 over omega-3, since the inflammation-causing substances released from omega-6 outnumber the anti-inflammatory components of omega-3 polyunsaturated acids. The optimal ratio is 1/1.

FROM too much a large number of omega-6 acids in relation to omega-3 acids contributes to the development of a number of diseases. Possible metabolic disorders, the development of atherosclerosis, arthritis and other violations.

In addition, polyunsaturated fatty acids perish quickly, so it is important that products containing them are stored correctly and within their shelf life.

If you don't have enough fish in your diet fatty varieties, it will not be superfluous in preventive purposes enter additional reception omega 3. Pharmacies offer a wide range of such products, which can confuse the buyer. Recently "Test" conducted a comparative study of preparations containing omega-3 PUFAs, and their recommendation is SMART OMEGA® Q10.

Fats in recent times fell into disfavor. On the one hand, this is certainly true - fatty foods are very high in calories, and in the pursuit of harmony, every calorie eaten is under strict accounting. But do not forget that the complete rejection of this class of nutrients can lead to serious problems with health. Indeed, they include many components necessary for normal operation our body: for example, polyunsaturated fatty acids.

What are these connections?

If you remember school course organic chemistry, then it turns out that fats are compounds of glycerol and fatty acids.

Fatty acid - organic matter, in the molecules of which the -COOH fragment, which is responsible for acidic properties, is connected to carbon atoms that are sequentially connected to each other. A few more hydrogens are attached to each carbon atom, as a result, the design looks something like this:

CH3-(CH2-CH2)n-COOH

It happens that in some acids "carbons" are connected to each other not by 1, but by 2 bonds:

CH3-(CH=CH)n-COOH

Such acids are called unsaturated.

If there are many carbon atoms in the compound, linked to each other by 2 bonds, then such acids are called polyunsaturated, from the ancient Greek “polis”, which means a lot.

The latter, in turn, are further divided into several groups, namely:

omega 9;
omega 6;
omega-3 polyunsaturated acids.

Which of them an unsaturated acid belongs to is determined by which carbon atom, starting from the non-acidic end of the molecule (CH3-), will have the first 2-bond.

By the way, our body produces omega-9 acids on its own, but we get representatives of 2 other groups only from food.

Why are polyunsaturated fatty acids important?

These compounds are a necessary component for the shell of all animal cells - the so-called cell membrane. Moreover, the more complex the activity of the cell, the higher the amount of polyunsaturated fatty acids in its shell. For example, in the cell membrane of the retina of our eye, there are almost 20% of such acids, and in the shell of subcutaneous fat cells, their content is less than 1%.

In addition to the building function, these substances are needed for the biosynthesis of endohormones - substances that affect the activity of the particular cell in which, so to speak, “hormones local action". I would like to talk about them in more detail, since these compounds are responsible for many processes occurring in our body.

So, endohormones control things like the onset or disappearance of pain and inflammation, and also affect the ability of the blood to clot. They are formed, as mentioned above, from the acids already familiar to us, which are contained in cell membrane. Moreover, from different groups, hormones are created to solve various problems. So, from omega-6 acids, substances are produced that are responsible for an adequate response of the human body to damaging environmental factors. Such endohormones increase blood clotting, which prevents a large loss of it during injuries, and also cause inflammation and pain - reactions that are unpleasant, but necessary for survival. However, if there is an excess of these substances, then the process gets out of control: the blood becomes too viscous, pressure rises, blood clots form in the vessels, the risk of heart attack and stroke increases, allergic reactions.

Endohormones derived from omega-3 polyunsaturated acids have the opposite effect: they reduce inflammatory reactions, thin the blood, relieve pain. Moreover, the higher the concentration of omega-3 acids in the body, the less hormones are synthesized from omega-6 acids. However, it is still not worth completely abandoning the latter - after all, in this case, hypotension is provided, poor clotting blood and drop local . Ideally, if the diet for 4 parts of omega-6 will be 1 part of omega-3 fatty acids.

Foods rich in polyunsaturated fatty acids

Omega-3 fatty acids are essential substances for the normal functioning of human organ systems. They are almost not produced in the body and must be supplied with food. Basically, PUFAs are part of vegetable oils, as well as fish fat. These foods should be consumed even during weight loss and dieting, not to mention conditions such as pregnancy or intense physical exercise. Why do we need Omega acids? Deficiency of these compounds causes the development of many pathologies and diseases.

Omega fatty acids are essential for the normal functioning of the body.

Omega-3s include 11 fatty acids. They are called unsaturated because there are double bonds between some of the carbon atoms in the long chain of the molecule. The most valuable are three omega-3 fatty acids: alpha-linolenic, eicosapentaenoic and docosahexaenoic. What are these acids for? About this in the article.

alpha linolenic

What is alpha-linolenic acid (ALA)? It is a polyunsaturated fatty acid and is the precursor of other polyunsaturated fatty acids. When ingested, it quickly turns into eicosapentaenoic acid (EPA), which has more importance for metabolism. In addition, it takes part in the formation of docosahexaenoic fatty acid (DHA) and prostaglandins. It should be borne in mind that the conversion of ALA to docosahexaenoic or eicosapentaenoic occurs with great difficulty in some groups of individuals. Among them:

newborns;
children with diathesis;
adults with atopic dermatitis;
elderly people;
diabetics;
alcohol abusers;
during the recovery period after a viral infection.

What is the benefit of omega-3 fatty acid ALA? It performs the following functions in the body:

contributes to the proper development of the fetus;

Omega-3s play an important role in fetal brain development

regulates blood pressure, is used for cholesterol;
retains moisture in the cells of the epidermis and hair;
responsible for the transmission of nerve impulses and brain activity;
helps to deal with stress and much more.

Alpha-linolenic acid is responsible for such human organs as: brain, epidermis, ovaries and prostate, kidney and retina.

Lack of alpha-linolenic leads to weakness and impaired coordination. At the same time, the ability to learn decreases, blood pressure rises, visual disturbances and mood changes occur. ALA deficiency is manifested by dry skin and tingling or numbness in the hands and feet. Due to its chronic lack, thrombosis and cardiac disorders can occur.

What foods contain Omega-3 alpha-linolenic acid? There is a lot of it in plant seed oils: flax, pumpkin, rapeseed, walnut. It is also present in the seeds themselves. In addition, ALA is found in beans, soybeans, and leafy vegetables that have dark green color. The daily dosage recommended for taking is 2 g. This amount of acid is contained in 25 g of rapeseed oil.

Eicosopentaenoic

Eicosapentaenoic acid (EPA) belongs to the Omega-3 group. It is conditionally replaceable, as it is synthesized in small quantities from alpha-linolenic or docosahexaenoic. In the latter case, synthesis occurs in case of emergency, since this process requires a sufficient amount of energy.

EPA deficiency often occurs in newborn (especially premature) children, due to insufficient development of the enzymatic system and the inability to obtain EPA from alpha-linolenic. The same thing happens with skin diseases: the enzyme responsible for its synthesis works inefficiently or does not participate in the reaction at all.

Omega-3 PUFAs are essential fatty acids

The polyunsaturated fatty acid Omega-3 eicosapentaenoic acid performs the following functions in the body::

needed to lower cholesterol
normalizes the process of lipid transfer in the bloodstream;
promotes better absorption fat soluble vitamins in the gastrointestinal tract (gastrointestinal tract);
takes part in the synthesis of hormones;
is part of the cell membrane;
suppresses autoimmune reactions;
activates the immune system;
regulates water balance;
maintains joint mobility;
controls the level of fats in the blood and others.

Under the control of this unsaturated omega-3 fatty acid are the brain, eggs and spermatozoa, as well as the retina.

EPA deficiency is manifested by symptoms:

increased fluid content in the body, edema;
dry skin;
susceptibility to infectious diseases;
vision problems;
conditions of inflammation;
feeling of "goosebumps" in the body;
slow growth in children;
high triglyceride levels;
hypertension;
difficulties with losing weight;
deterioration in attention and memory.

Omega-3 deficiency negatively affects all higher mental functions

A large amount of eicosapentaenoic fatty acid Omega-3 contain sea fish: herring, halibut, salmon, mackerel, sardines. In addition, a high content of EPA is noted in cod liver. Most EPA is found in fresh fish, during the process of freezing and subsequent thawing, its amount decreases. Omega-3 PUFAs can be oxidized in the body, so they are recommended to be taken simultaneously with vitamin E, which is powerful antioxidant. Optimal daily requirement human in EPA is 2 g.

Docosahexaenoic

The third omega-3 fatty acid is docosahexaenoic acid (DHA). It is a lipid component of most body tissues. It is a conditionally essential acid, just like EPA. It comes with food and is formed in small amounts in the body from alpha-linolenic acid. DHA itself is a precursor for EPA and prostaglandins. In people who have diabetes, the conversion of alpha-linolenic acid to docosahexaenoic acid is not possible, so they need to take an additional 0.3 g of DHA per day.

The main functions that docosahexaenoic acid performs in the body are:

prevents fatty deposits;
contributes to the prevention of cancer;
suppresses inflammatory processes;
strengthens cell membranes;
normalizes brain processes;
supports healthy rheological properties blood;
eliminates depression;
improves immunity;

Omega-3s help boost immunity

improves skin condition;
prevents the manifestation of allergies;
supports the work of the heart;
normalizes lipid composition.

In the body, DHA is responsible for nervous system, brain, sperm composition and retina. That is why depression develops when it is deficient, premature aging and inflammatory diseases joints. In addition, a lack of docosahexaenoic acid leads to atherosclerosis, strokes and heart attacks. miscarriage and toxicosis, as well as increased activity in children in combination with low level learnability is also associated with a lack of this compound.

The omega-3 fatty acid docosahexaenoic acid comes from the same foods as EPA. Optimal daily rate consumption is considered 0.3 g.

How much Omega-3 do you need per day?

The daily requirement for omega-3 fatty acids varies by gender and age. So, men need about 2 grams of unsaturated fatty acids per day. For high cholesterol and to prevent various violations metabolic processes about 1-1.5 g is enough for women. To promote proper development, improve academic performance and prevent diseases in children, 1 g of Omega-3 taken per day will be enough.

People involved in sports, physically active or those who are engaged in heavy physical labor should consume about 5-6 grams of polyunsaturated fatty acids per day.

During childbearing, the need for these compounds also increases. For proper development fetus requires a daily intake of 1.5 to 2.5 grams of Omega-3.

Omega-3 Requirements Vary Individually

Harm and contraindications Omega-3

Despite the enormous benefits of omega-3s for human health, acids should only be taken in the appropriate dosage. In addition, experts recommend taking courses of Omega-3 treatment with obligatory breaks. Continuous use of their additional amount can reduce the viscosity of the blood, which will cause heavy bleeding(for example, during menstruation or cuts).

Omega-3s can cause allergic reactions in people with hypersensitivity. Care should be taken to drink preparations containing these compounds for those who have liver problems.

How to take Omega-3

In order for the use of omega-3s to be beneficial, it is important to take them correctly. To drugs sold in pharmacies or stores sports nutrition as a rule, instructions for use are attached. Manufacturers include different amounts of unsaturated fatty acids in the capsules, therefore, depending on the product, the indicated optimal dosage will be different from others. However, there are also general rules taking omega-3s.

You need to take Omega-3 after eating, after about 20-30 minutes. It is necessary to drink a large amount of the drug plain water. The frequency of taking fatty acids for the purpose of treatment is 3 times a day, that is daily dose should be divided by three. If Omega is used as prophylactic, then one dose per day is enough; wherein daily dosage reduced by 2-3 times. The course can last up to 3 months.

Dietary fat comes from the food you eat. It differs from the one that produces human body when eating too many calories. It belongs to one type of dietary fat, but there are also several other varieties - saturated, monounsaturated, trans fats.

Polina saturated fat are products that mainly consist of polyunsaturated fatty acids (PUFAs). 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 the necessary nutrients, such as vitamin E, which is an antioxidant that helps protect body 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 activity. Most of them recommend getting the required dose of these fatty acids from polyunsaturated fatty foods and not additives.

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 soybeans are also good sources of PUFAs.

How polyunsaturated fats are needed for weight loss

Although polyunsaturated fats are important for the health of the body, this does not mean that you need to consume more of them. 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. Grocery (crackers and bakery products) often contains 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 also is good source squirrel. A diet that includes protein healthy carbohydrates and sources of fat, will help the body achieve the desired result and maintain a healthy weight.

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.