All about unsaturated fatty acids. Saturated and unsaturated fatty acids, fat-like substances and their role in the normal functioning of the human body. Consumption rates for these substances

Over 200 fatty acids have been found in nature, which are part of the lipids of microorganisms, plants and animals.

Fatty acids are aliphatic carboxylic acids (Figure 2). In the body, they can be both in a free state and serve as building blocks for most classes of lipids.

All fatty acids that make up fats are divided into two groups: saturated and unsaturated. Unsaturated fatty acids having two or more double bonds are called polyunsaturated. Natural fatty acids are very diverse, but have a number of common features. These are monocarboxylic acids containing linear hydrocarbon chains. Almost all of them contain an even number of carbon atoms (from 14 to 22, most often found with 16 or 18 carbon atoms). Fatty acids with shorter chains or with an odd number of carbon atoms are much less common. The content of unsaturated fatty acids in lipids is usually higher than that of saturated ones. Double bonds are typically between 9 and 10 carbons, are almost always separated by a methylene group, and are in the cis configuration.

Higher fatty acids are practically insoluble in water, but their sodium or potassium salts, called soaps, form micelles in water, which are stabilized by hydrophobic interactions. Soaps have the properties of surfactants.

Fatty acids are:

- the length of their hydrocarbon tail, the degree of their unsaturation and the position of double bonds in fatty acid chains;

– physical and chemical properties. Typically, saturated fatty acids are solid at 22°C, while unsaturated fatty acids are oils.

Unsaturated fatty acids have a lower melting point. Polyunsaturated fatty acids oxidize faster in the open air than saturated ones. Oxygen reacts with double bonds to form peroxides and free radicals;

Table 1 - The main carboxylic acids that make up lipids

	Number of double bonds	Acid name		Structural formula
Saturated
		Lauric Myristic palmitic Stearic Arachinoic		CH 3 -(CH 2) 10 -COOH CH 3 -(CH 2) 12 -COOH CH 3 - (CH 2) 14 -COOH CH 3 - (CH 2) 16 -COOH CH 3 -(CH 2) 18 -COOH
Unsaturated
		Oleic Linoleic Linolenic Arachid	CH 3 -(CH 2) 7 -CH \u003d CH - (CH 2) 7 -COOH CH 3 - (CH 2) 4 - (CH \u003d CH - CH 2) 2 - (CH 2) 6 -COOH CH 3 -CH 2 - (CH \u003d CH - CH 2) 3 - (CH 2) 6 -COOH CH 3 - (CH 2) 4 - (CH \u003d CH - CH 2) 4 - (CH 2) 2 -COOH

Higher plants contain mainly palmitic acid and two non saturated acids- oleic and linoleic. The proportion of unsaturated fatty acids in the composition of vegetable fats is very high (up to 90%), and of the limiting only palmitic acid contained in them in an amount of 10-15%.

Stearic acid is almost never found in plants, but is found in significant amounts (25% or more) in some solid animal fats (sheep and bull fat) and tropical plant oils (coconut oil). There is a lot of lauric acid in bay leaf, myristic acid in nutmeg oil, arachidic and behenic acid in peanut and soybean oils. Polyunsaturated fatty acids - linolenic and linoleic - make up the main part of linseed, hemp, sunflower, cottonseed and some other vegetable oils. The fatty acids of olive oil are 75% oleic acid.

In the body of humans and animals, such important acids as linoleic and linolenic acids cannot be synthesized. Arachidonic - synthesized from linoleic. Therefore, they must be ingested with food. These three acids are called essential fatty acids. The complex of these acids is called vitamin F. With a long absence of them in food, animals experience stunting, dryness and flaking of the skin, and hair loss. Cases of insufficiency of essential fatty acids have also been described in humans. Yes, in children infancy who receive artificial nutrition with a low fat content, scaly dermatitis may develop, i.e. symptoms of avitaminosis appear.

Recently, much attention has been paid to omega-3 fatty acids. These acids have a strong biological effect - they reduce the aggregation of platelets, thereby preventing heart attacks, reduce arterial pressure, reduce inflammatory processes in the joints (arthritis), are necessary for the normal development of the fetus in pregnant women. These fatty acids are found in fatty fish (mackerel, salmon, salmon, Norwegian herring). It is recommended to eat sea fish 2-3 times a week.

Nomenclature of fats

Neutral acylglycerols are the main constituents of natural fats and oils, most often mixed triacylglycerols. By origin, natural fats are divided into animal and vegetable. Depending on the fatty acid composition, fats and oils can be liquid or solid in consistency. Animal fats (lamb, beef, lard, milk fat) usually contain a significant amount of saturated fatty acids (palmitic, stearic, etc.), due to which they are solid at room temperature.

Fats, which include a lot of unsaturated acids (oleic, linoleic, linolenic, etc.), are liquid at ordinary temperatures and are called oils.

Fats are usually found in animal tissues, oils - in the fruits and seeds of plants. The content of oils (20-60%) is especially high in the seeds of sunflower, cotton, soybeans, and flax. The seeds of these crops are used in the food industry to produce edible oils.

According to the ability to dry in air, oils are divided into: drying (linseed, hemp), semi-drying (sunflower, corn), non-drying (olive, castor).

Physical Properties

Fats are lighter than water and insoluble in it. Very soluble in organic solvents, such as gasoline, diethyl ether, chloroform, acetone, etc. The boiling point of fats cannot be determined, since when heated to 250 ° C, they are destroyed with the formation of aldehyde, acrolein (propenal), which strongly irritates the mucous membranes of the eyes, from glycerol during its dehydration.

For fats, there is a fairly clear relationship between the chemical structure and their consistency. Fats, in which the residues of saturated acids predominate -solid (beef, lamb and pork fat s). If unsaturated acid residues predominate in fat, it hasliquid consistency. Liquid vegetable fats are called oils (sunflower, linseed, olive, etc. oils). The organisms of marine animals and fish contain liquid animal fats. into fat molecules greasy (semi-solid) consistency includes both the remains of saturated and unsaturated fatty acids (milk fat).

Chemical properties of fats

Triacylglycerols are capable of entering into all chemical reactions inherent in esters. The saponification reaction is of the greatest importance; it can occur both during enzymatic hydrolysis and under the action of acids and alkalis. Liquid vegetable oils are converted into solid fats by hydrogenation. This process is widely used to make margarine and cooking oil.

Fats with strong and prolonged shaking with water form emulsions - dispersed systems with a liquid dispersed phase (fat) and a liquid dispersion medium (water). However, these emulsions are unstable and quickly separate into two layers - fat and water. Fats float above water because their density is less than that of water (from 0.87 to 0.97).

Hydrolysis. Among the reactions of fats, hydrolysis is of particular importance, which can be carried out both with acids and bases (alkaline hydrolysis is called saponification):

Saponifiable lipids 2

Simple lipids 2

Fatty acids 3

Chemical properties of fats 6

ANALYTICAL CHARACTERISTICS OF FATS 11

Complex lipids 14

Phospholipids 14

Soaps and detergents 16

Hydrolysis of fats is gradual; for example, the hydrolysis of tristearin yields first distearin, then monostearin, and finally glycerol and stearic acid.

In practice, the hydrolysis of fats is carried out either by superheated steam, or by heating in the presence of sulfuric acid or alkalis. Excellent catalysts for the hydrolysis of fats are sulfonic acids obtained by sulfonation of a mixture of unsaturated fatty acids with aromatic hydrocarbons ( Petrov's contact). Castor seeds contain a special enzyme - lipase accelerating the hydrolysis of fats. Lipase is widely used in technology for the catalytic hydrolysis of fats.

Chemical properties

The chemical properties of fats are determined by the ester structure of triglyceride molecules and the structure and properties of fatty acid hydrocarbon radicals, the residues of which are part of the fat.

Like esters fats enter into, for example, the following reactions:

– Hydrolysis in the presence of acids ( acid hydrolysis)

Hydrolysis of fats can also proceed biochemically under the action of the digestive tract enzyme lipase.

Hydrolysis of fats can proceed slowly during long-term storage of fats in an open package or heat treatment of fats in the presence of water vapor from the air. A characteristic of the accumulation of free acids in fat, which give the fat bitterness and even toxicity, is "acid number": the number of mg of KOH used for titration of acids in 1 g of fat.

– Saponification:

Most interesting and useful reactions of hydrocarbon radicals are double bond reactions:

– Hydrogenation of fats

Vegetable oils(sunflower, cottonseed, soybean) in the presence of catalysts (for example, spongy nickel) at 175-190 o C and a pressure of 1.5-3 atm are hydrogenated at double C \u003d C bonds of hydrocarbon radicals of acids and turn into solid fat. When so-called fragrances are added to it to give the appropriate smell and eggs, milk, vitamins to improve nutritional qualities, they get margarine. Salomas is also used in soap making, pharmacy (bases for ointments), cosmetics, for the manufacture technical lubricants etc.

– Addition of bromine

The degree of unsaturation of fat (an important technological characteristic) is controlled by "iodine number": number of mg of iodine used to titrate 100 g of fat as a percentage (analysis with sodium bisulfite).

– Oxidation

Oxidation with potassium permanganate in an aqueous solution leads to the formation of saturated dihydroxy acids (Wagner reaction)

rancidity

During storage, vegetable oils, animal fats, as well as fat-containing products (flour, cereals, confectionery, meat products) under the influence of air oxygen, light, enzymes, moisture acquire an unpleasant taste and smell. In other words, fat goes rancid.

Rancidity of fats and fat-containing products is the result of complex chemical and biochemical processes occurring in the lipid complex.

Depending on the nature of the main process occurring in this case, there are hydrolytic and oxidative rancidity. Each of these can be divided into autocatalytic (non-enzymatic) and enzymatic (biochemical) rancidity.

HYDROLYTIC RANCIENCY

At hydrolytic Rancidity is the hydrolysis of fat with the formation of glycerol and free fatty acids.

Non-enzymatic hydrolysis proceeds with the participation of water dissolved in fat, and the rate of fat hydrolysis at normal temperatures small. Enzymatic hydrolysis occurs with the participation of the enzyme lipase on the surface of contact between fat and water and increases during emulsification.

As a result of hydrolytic rancidity, acidity increases, an unpleasant taste and smell appear. This is especially pronounced in the hydrolysis of fats (milk, coconut and palm), containing low and medium molecular weight acids, such as butyric, valeric, caproic. High molecular weight acids are tasteless and odorless, and an increase in their content does not lead to a change in the taste of oils.

OXIDATIVE RANCIENCY

The most common type of spoilage of fats during storage is oxidative rancidity. First of all, unsaturated fatty acids are oxidized, and not bound in triacylglycerols. The oxidation process can occur in non-enzymatic and enzymatic ways.

As a result non-enzymatic oxidation oxygen is added to unsaturated fatty acids at the double bond site to form cyclic peroxide, which decomposes to form aldehydes, which give the fat an unpleasant odor and taste:

Also, non-enzymatic oxidative rancidity is based on chain radical processes involving oxygen and unsaturated fatty acids.

Under the action of peroxides and hydroperoxides (primary oxidation products), fatty acids are further decomposed and secondary oxidation products (carbonyl-containing) are formed: aldehydes, ketones and other substances that are unpleasant in taste and smell, as a result of which the fat becomes rancid. The more double bonds in a fatty acid, the higher the rate of its oxidation.

At enzymatic oxidation this process is catalyzed by the enzyme lipoxygenase to form hydroperoxides. The action of lipoxygenase is associated with the action of lipase, which pre-hydrolyzes fat.

ANALYTICAL CHARACTERISTICS OF FATS

In addition to the melting and solidification temperatures, the following values are used to characterize fats: acid number, peroxide number, saponification number, iodine number.

Natural fats are neutral. However, during processing or storage due to hydrolysis or oxidation processes, free acids are formed, the amount of which is not constant.

Under the action of the enzymes lipase and lipoxygenase, the quality of fats and oils changes, which is characterized by the following indicators or numbers:

Acid number (Kh) is the number of milligrams of potassium hydroxide required to neutralize free fatty acids in 1 g of fat.

During storage of the oil, hydrolysis of triacylglycerols is observed, which leads to the accumulation of free fatty acids, i.e. to an increase in acidity. Increasing K.ch. indicates a decline in quality. The acid number is a standardized indicator of oil and fat.

Iodine number (Y.h.) - this is the number of grams of iodine added at the place of double bonds to 100 g of fat:

The iodine number allows you to judge the degree of unsaturation of the oil (fat), its tendency to dry out, rancidity and other changes that occur during storage. The more unsaturated fatty acids contained in the fat, the higher the iodine number. A decrease in the iodine number during storage of the oil is an indicator of its deterioration. To determine the iodine number, solutions of iodine chloride IC1, iodine bromide IBr or iodine in a sublimate solution are used, which are more reactive than iodine itself. The iodine number is a measure of the unsaturation of fatty acids. It is important for assessing the quality of drying oils.

Peroxide number (p.h.) shows the amount of peroxides in fat, expressed as a percentage of iodine isolated from potassium iodide peroxides formed in 1 g of fat.

There are no peroxides in fresh fat, but when exposed to air, they appear relatively quickly. During storage, the peroxide value increases.

Saponification number (N.O. ) is equal to the number of milligrams of potassium hydroxide consumed during the saponification of 1 g of fat by boiling the latter with an excess of potassium hydroxide in an alcohol solution. The saponification number of pure triolein is 192. A high saponification number indicates the presence of acids with "smaller molecules". Low saponification numbers indicate the presence of higher molecular weight acids or unsaponifiables.

Oil polymerization. The reactions of autoxidation and polymerization of oils are very important. On this basis, vegetable oils are divided into three categories: drying, semi-drying and non-drying.

Drying oils in a thin layer they have the ability to form elastic, shiny, flexible and durable films in air, insoluble in organic solvents, resistant to external influences. The use of these oils for the preparation of varnishes and paints is based on this property. The most commonly used drying oils are shown in Table. 34.

Table 34. Characteristics of drying oils

	Iodine number
	Iodine number	palmitic	stearic	oleic	lino-left	linoleum	eleo- steary- new
Tung

perilla

The main characteristic feature of drying oils is the high content of unsaturated acids. To assess the quality of drying oils, the iodine number is used (it must be at least 140).

The drying process of oils is oxidative polymerization. All unsaturated fatty acid esters and their glycerides oxidize in air. Apparently, the oxidation process is chain reaction, leading to an unstable hydroperoxide, which decomposes to form hydroxy and keto acids.

Drying oils containing glycerides of unsaturated acids with two or three double bonds are used to prepare drying oil. To obtain drying oil, linseed oil is heated to 250-300 ° C in the presence of catalysts.

Semi drying oils (sunflower, cottonseed) differ from drying ones in a lower content of unsaturated acids (iodine number 127-136).

Non-drying oils (olive, almond) have an iodine value below 90 (for example, for olive oil 75-88).

Waxes

These are esters of higher fatty acids and higher monohydric alcohols of fatty (rarely aromatic) series.

Waxes are solid compounds with pronounced hydrophobic properties. Natural waxes also contain some free fatty acids and macromolecular alcohols. The composition of waxes includes both the usual ones contained in fats - palmitic, stearic, oleic, etc., and fatty acids characteristic of waxes, which have much larger molecular weights - carnoubic C 24 H 48 O 2, cerotinic C 27 H 54 O 2, montanic C 29 H 58 O 2, etc.

Among the macromolecular alcohols that make up waxes, one can note cetyl - CH 3 - (CH 2) 14 -CH 2 OH, ceryl - CH 3 - (CH 2) 24 -CH 2 OH, myricyl CH 3 - (CH 2) 28 -CH 2 OH.

Waxes are found in both animal and plant organisms and perform mainly a protective function.

In plants they cover thin layer leaves, stems and fruits, thereby protecting them from wetting with water, drying out, mechanical damage and damage by microorganisms. Violation of this plaque leads to rapid deterioration of the fruit during storage.

For example, a significant amount of wax is released on the surface of the leaves of a palm tree growing in South America. This wax, called carnouba wax, is basically a cerotinic myricyl ester:

has a yellow or greenish color, is very hard, melts at a temperature of 83-90 0 C, goes to the manufacture of candles.

Among animal waxes highest value has beeswax, honey is stored under its cover and bee larvae develop. In beeswax, palmitic-myricyl ether predominates:

as well as a high content of higher fatty acids and various hydrocarbons, beeswax melts at a temperature of 62-70 0 C.

Other representatives of animal wax are lanolin and spermaceti. Lanolin protects hair and skin from drying out, a lot of it is found in sheep's wool.

Spermaceti - a wax extracted from the spermaceti oil of the sperm whale cranial cavities, consists mainly (90%) of palmitic-cetyl ether:

solid, its melting point is 41-49 0 C.

Various waxes are widely used for the manufacture of candles, lipsticks, soaps, various plasters.

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

Do not include saturated fatty acids having one or more double bonds between carbon atoms. If there is only one double bond, such an acid is called monounsaturated. If there is more than one double bond, it is polyunsaturated.

Saturated fatty acids make up 33-38% of human subcutaneous fat (in descending order: palmitic, stearic, myristic and others).

Norms of consumption of saturated fatty acids

According to the Methodological recommendations MP 2.3.1.2432-08 “Norms of physiological needs for energy and nutrients for various groups population Russian Federation”, approved by Rospotrebnadzor on December 18, 2008: “The saturation of fat is determined by the number of hydrogen atoms that each fatty acid contains. fatty acids from medium length chains (C8-C14) are able to be absorbed in the digestive tract without the participation of bile acids and pancreatic lipase, are not deposited in the liver and undergo β-oxidation. Animal fats can contain saturated fatty acids with a chain length of up to twenty carbon atoms or more, they have a solid consistency and a high melting point. Such animal fats include lamb, beef, pork and a number of others. A high intake of saturated fatty acids is a major risk factor for diabetes, obesity, cardiovascular disease, and other diseases.

Saturated fatty acid intake for adults and children should be no more than 10% from daily caloric intake.

The same norm: “saturated fatty acids should give no more than 10% of total number calories for all ages” is contained in the 2015-2020 Dietary Guidelines for Americans (the official publication of the US Department of Health).

Essential saturated fatty acids

Various authors determine in different ways which of the carboxylic acids are fatty. The broadest definition: fatty acids are carboxylic acids that do not have aromatic bonds. We will use the widely accepted approach, in which a fatty acid is a carboxylic acid that does not have branching and closed chains (but without specification regarding the minimum number of carbon atoms). With this approach, the general formula for saturated fatty acids looks like in the following way: CH 3 -(CH 2) n -COOH (n=0.1.2...). Many sources do not classify the first two of this series of acids (acetic and propionic) as fatty acids. At the same time, in gastroenterology, acetic, propionic, butyric, valeric, caproic (and their isomers) belong to a subclass of fatty acids - short chain fatty acids(Minushkin O.N.). At the same time, an approach is widespread when acids from caproic to lauric are classified as medium-chain fatty acids, with a smaller number of carbon atoms - as short-chain fatty acids, with a large number - as long-chain fatty acids.

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

In nature predominantly fatty acids even number of carbon atoms. This is due to their synthesis, in which pairwise addition of carbon atoms occurs.

Name of the acid		Semi-expanded formula	Schematic representation
Trivial	Systematic	Semi-expanded formula	Schematic representation
Acetic	Ethane	CH 3 -COOH
propionic	propane	CH 3 -CH 2 -COOH
oily	Butane	CH 3 -(CH 2) 2 -COOH
Valerian	Pentane	CH 3 -(CH 2) 3 -COOH
Nylon	Hexane	CH 3 -(CH 2) 4 -COOH
Enanthic	Heptanoic	CH 3 -(CH 2) 5 -COOH
Caprylic	Octane	CH 3 -(CH 2) 6 -COOH
Pelargon	Nonanoic	CH 3 -(CH 2) 7 -COOH
capric	Dean's	CH 3 -(CH 2) 8 -COOH
Undecyl	Undecane	CH 3 -(CH 2) 9 -COOH
Lauric	Dodecanic	CH 3 -(CH 2) 10 -COOH
Tridecyl	Tridecanoic	CH 3 -(CH 2) 11 -COOH
Myristic	Tetradecanoic	CH 3 -(CH 2) 12 -COOH
Pentadecyl	Pentadecanoic	CH 3 -(CH 2) 13 -COOH
palmitic	Hexadecane	CH 3 -(CH 2) 14 -COOH
margarine	Heptadecanoic	CH 3 -(CH 2) 15 -COOH
Stearic	Octadecanic	CH 3 -(CH 2) 16 -COOH
Nonadecyl	Nonadecanic	CH 3 -(CH 2) 17 -COOH
Arachinoic	Eicosanoic	CH 3 -(CH 2) 18 -COOH
Heneicocylic	Geneicosanoic	CH 3 -(CH 2) 19 -COOH
Begenovaya	Docosane	CH 3 -(CH 2) 20 -COOH
Tricocylic	Tricosane	CH 3 -(CH 2) 21 -COOH
Lignoceric	Tetracosanoic	CH 3 -(CH 2) 22 -COOH
Pentacocylic	Pentacosane	CH 3 -(CH 2) 23 -COOH
Cerotin	Hexacosan	CH 3 -(CH 2) 24 -COOH
Heptacocylic	Heptacosanoic	CH 3 -(CH 2) 25 -COOH
Montanovaya	Octacosan	CH 3 -(CH 2) 26 -COOH
Nonacocylic	Nonacosan	CH 3 -(CH 2) 27 -COOH
Melissa	Triacontane	CH 3 -(CH 2) 28 -COOH
Gentriacontylic	Gentriacontanoic	CH 3 -(CH 2) 29 -COOH
Laceric	Dotriacontanoic	CH 3 -(CH 2) 30 -COOH

Saturated fatty acids in cow's milk

Saturated acids predominate in the composition of milk fat triglycerides, their general content ranges from 58 to 77% (the average is 65%), reaching a maximum in winter and a minimum in summer. Palmitic, myristic and stearic acids predominate among saturated acids. The content of stearic acid increases in summer, and that of myristic and palmitic acids in winter. This is due to the difference in feed rations and physiological features(intensity of synthesis of individual fatty acids) of animals. Compared to fats of animal and vegetable origin, milk fat is characterized by a high content of myristic acid and low molecular weight volatile saturated fatty acids - butyric, caproic, caprylic and capric, in the amount of 7.4 to 9.5% total fatty acids. Percentage composition essential fatty acids (including their triglycerides) in milk fat (Bogatova O.V., Dogareva N.G.):

oil - 2.5-5.0%
nylon -1.0-3.5%
caprylic - 0.4-1.7%
capric - 0.8-3.6%
lauric -1.8-4.2%
myristic - 7.6-15.2%
palmitic - 20.0-36.0%
stearic -6.5-13.7%

Antibiotic activity of saturated fatty acids

All saturated fatty acids have antibiotic activity, but those with 8 to 16 carbon atoms are the most active. The most active of them is undecyl, which at a certain concentration inhibits growth Mycobacterium tuberculosis, Mycobacterium bovis, Escherichia coli, Salmonella paratyphi, Micrococcus luteus, Serratia marcescens, Shigella flexneri, Trichophyton gypseum. The antibiotic activity of saturated fatty acids significantly depends on the acidity of the medium. At pH = 6, caprylic and capric acids act on both gram-positive and gram-negative, and lauric and myristic acids - only on gram-positive bacteria. With an increase in pH, the activity of lauric acid in relation to Staphylococcus aureus and other gram-positive bacteria falls rapidly. With regard to gram-negative bacteria, the situation is opposite: at pH less than 7, lauric acid has almost no effect, but becomes very active at pH more than 9 (Shemyakin M.M.).

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

Saturated fatty acids in medicines and dietary supplements

A number of saturated fatty acids, in particular, lauric and myristic acids, have bactericidal, viricidal and fungicidal activity, leading to the suppression of the development of pathogenic microflora and yeast fungi. These acids are able to potentiate in the intestine antibacterial action antibiotics, which can significantly increase the effectiveness of the treatment of acute intestinal infections bacterial and viral-bacterial etiology. Some fatty acids, such as lauric and myristic, also act as an immunological stimulant when interacting with bacterial or viral antigens, helping to increase the body's immune response to the introduction of an intestinal pathogen (Novokshenov et al.). Presumably, caprylic acid inhibits the growth of yeast and maintains a normal balance of microorganisms in the colon, genitourinary system and on the skin, prevents overgrowth yeast fungi and, above all, the genus Candida without interfering with the growth of beneficial saprophytic bacteria. However, these qualities of saturated fatty acids are not used in medicines (these acids are practically absent among the active ingredients of medicines), in the composition of medicines they are used as excipients, and their above-mentioned and other properties that may be beneficial to human health are emphasized by manufacturers. dietary supplements and cosmetics.

One of the few medicines, in which fatty acids are listed in the composition of the active substance, highly purified fish oil, this is Omegaven (ATX code "B05BA02 Fatty emulsions"). Among other fatty acids, saturated ones are mentioned:

palmitic acid - 2.5-10 g (per 100 g of fish oil)
myristic acid - 1-6 g (per 100 g of fish oil)
stearic acid- 0.5-2 g (per 100 g of fish oil)

Saturated fatty acids in cosmetics and detergents

detergents


Men Expert L "Oreal cleanser contains saturated fatty acids: myristic, stearic, palmitic and lauric	Dove cream soap contains saturated fatty acids: stearic and lauric

laundry soap

Saturated fatty acids in the food industry

food additive

Saturated fatty acids have contraindications, side effects and features of use, when used for health purposes or as part of drugs or dietary supplements, consultation with a specialist is necessary.

Unsaturated fatty acids are monobasic compounds that have one (monounsaturated), two or more (polyunsaturated) double bonds between carbon atoms.

Their molecules are not completely saturated with hydrogen. They are found in all fats. The largest number useful triglycerides are concentrated in nuts, vegetable oils (olive, sunflower, linseed, corn, cottonseed).

unsaturated fats- a secret weapon in the fight against excess weight, if used correctly. They speed up metabolism, suppress appetite, the production of cortisol (stress hormone) against which overeating occurs. In addition, beneficial acids reduce leptin levels and block the gene responsible for the accumulation of fat cells.

General information

The most important property of unsaturated fatty acids is the ability to peroxide, due to the presence of double unsaturated bonds. This feature is necessary for the regulation of renewal, the permeability of cell membranes and the synthesis of prostaglandins, leukotrienes responsible for immune defense.

The most consumed mono- and polyunsaturated fatty acids:

linolenic (omega-3);
eicosapentaenoic (omega-3);
docosahexaenoic (omega-3);
arachidonic (omega-6);
linoleic (omega-6);
oleic (omega-9).

Useful triglycerides the human body does not produce on its own. Therefore, they must be present in the daily diet of a person without fail. These compounds are involved in fat, intramuscular metabolism, biochemical processes in cell membranes, are part of the myelin sheath and connective tissue.

Remember, the lack of unsaturated fatty acids causes dehydration, growth retardation in children, and inflammation of the skin.

Interestingly, omega-3, 6 form an indispensable fat soluble vitamin F. It has cardioprotective, antiarrhythmic action, improves blood circulation, prevents the development of atherosclerosis.

Types and role

Depending on the number of bonds, unsaturated fats are divided into monounsaturated (MUFA) and polyunsaturated (PUFA). Both types of acids are useful for of cardio-vascular system human: reduce the level of bad cholesterol. Distinctive feature PUFA is a liquid consistency, regardless of the ambient temperature, while MUFA hardens at +5 degrees Celsius.

Characteristics of beneficial triglycerides:

Monounsaturated. They have one double carbohydrate bond and lack two hydrogen atoms. Due to the inflection at the double bond point, monounsaturated fatty acids are difficult to condense, retaining a liquid state at room temperature. Despite this, they, like saturated triglycerides, are stable: they are not subject to granulation over time and rapid rancidity, therefore they are used in the food industry. Most often, fats of this type are represented by oleic acid (omega-3), which is found in nuts, olive oil, and avocados. MUFAs support the health of the heart and blood vessels, inhibit reproduction cancer cells give elasticity to the skin.
Polyunsaturated. In the structure of such fats, there are two or more double bonds. There are two types of fatty acids most commonly found in foods: linoleic (omega-6) and linolenic (omega-3). The first has two double clutches, and the second has three. PUFAs are able to maintain fluidity even when negative temperatures(freezing), exhibit high chemical activity, quickly rancid, and therefore require careful use. Such fats cannot be heated.

Remember, omega-3.6 is the building block needed to form all the beneficial triglycerides in the body. They support the protective function of the body, increase brain function, fight inflammation, and prevent the growth of cancer cells. Natural sources of unsaturated compounds include: canola oil, soybeans, walnuts, linseed oil.

Unsaturated fatty acids improve blood flow and repair damaged DNA. They enhance the delivery of nutrients to the joints, ligaments, muscles, internal organs. These are powerful hepatoprotectors (protect the liver from damage).

Beneficial triglycerides dissolve cholesterol deposits in blood vessels, prevent the appearance of atherosclerosis, myocardial hypoxia, ventricular arrhythmias, blood clots. Supply cells building material. Due to this, worn-out membranes are constantly updated, and the youth of the body is prolonged.

For human life, only fresh triglycerides, which are easily oxidized, provide value. Overheated fats have a detrimental effect on metabolism, digestive tract, kidneys, because they accumulate harmful substances. Such triglycerides should be absent from the diet.

At daily use unsaturated fatty acids you will forget about:

fatigue and chronic fatigue;
painful sensations in the joints;
itching and dry skin;
type 2 diabetes;
depression;
poor concentration;
fragility of hair and nails;
diseases of the cardiovascular system.

Unsaturated acids for skin

Preparations based on omega acids relieve small wrinkles, maintain the "youth" of the stratum corneum, accelerate the healing of the skin, restore the water balance of the dermis, and relieve acne.

Therefore, they are often included in ointments for burns, eczema and cosmetic products for the care of nails, hair, and face. Unsaturated fatty acids reduce inflammatory reactions in the body, increase the barrier function of the skin. The lack of useful triglycerides leads to thickening and drying of the upper layer of the dermis, blockage of the sebaceous glands, penetration of bacteria into the deepest layers of tissues and the formation of acne.

EFA, which are part of cosmetics:

palmitoleic acid;
eicosene;
erucic;
acetic acid;
oleic;
arachidonic;
linoleic;
linolenic;
stearic;
nylon.

Unsaturated triglycerides are chemically more active than saturated ones. The rate of acid oxidation depends on the number of double bonds: the more there are, the thinner the consistency of the substance and the faster the electron donation reaction proceeds. Unsaturated fats thin the lipid layer, which improves the penetration of water-soluble substances under the skin.

Signs of a lack of unsaturated acids in the human body:

thinning of the hair fiber;
dryness, roughness of the skin;
baldness;
development of eczema;
dullness nail plates, frequent appearance of burrs.

The effect of omega acids on the body:

Oleic. Restores the barrier functions of the epidermis, retains moisture in the skin, activates lipid metabolism, slowing down the oxidation. The largest amount of oleic acid is concentrated in sesame oil (50%), rice bran (50%), coconut (8%). They are well absorbed into the dermis, do not leave greasy marks, enhance penetration active components into the stratum corneum.
Palm. Restores the skin, gives elasticity to the "mature" dermis. Differs in high stability at storage. Oils that contain palmic acid do not burn through over time: palm (40%), cottonseed (24%), soybean (5%).
Linoleic. Has an anti-inflammatory effect, interferes with metabolism biologically active substances, contributing to their penetration and assimilation in the layers of the epidermis. Linoleic acid prevents uncontrolled evaporation of moisture through the skin, the lack of which leads to overdrying and peeling of the stratum corneum. It protects tissues from harmful effects ultraviolet rays, relieves redness, improves local immunity cover, strengthens the structure of cell membranes. The lack of omega-6 in the body causes inflammation and dryness of the skin, increases its sensitivity, leads to hair loss, eczema. Contained in rice oil (47%) and sesame (55%). Thanks to linoleic acid stops the foci of inflammation, it is indicated for atopic eczema.
Linolenic (Alpha and Gamma). It is a precursor to the synthesis of prostaglandins that regulate inflammatory responses in the human body. unsaturated acid is part of the membranes of the epidermis, increases the level of prostaglandin E. With insufficient intake of the compound in the body, the skin becomes prone to inflammation, irritated, dry and flaky. The largest amount of linolenic acid is found in breast milk.

Cosmetics with linoleic and linolenic acids accelerate the restoration of the lipid barrier of the epidermis, strengthen the structure of membranes, and act as a component of immunomodulatory therapy: it reduces the development of inflammation and stops cell damage. For dry skin types, oils containing omega-3, 6 are recommended to be used externally and internally.

In sports

To maintain the health of an athlete, at least 10% of fats must be present in the menu, otherwise sports results worsen, morpho-functional disorders appear. The lack of triglycerides in the diet inhibits the anabolism of muscle tissue, reduces the production of testosterone, and undermines the immune system. Only in the presence of unsaturated fatty acids is it possible to absorb B vitamins, which are essential for a bodybuilder. In addition, triglycerides cover the increased energy costs of the body, maintain healthy joints, accelerate the recovery of muscle tissue after intense training and fight against inflammatory processes. PUFAs prevent oxidative processes and are involved in muscle growth.

Remember, a deficiency of healthy fats in the human body is accompanied by a slowdown in metabolism, the development of beriberi, problems with the heart, blood vessels, hepatic dystrophy, and malnutrition of brain cells.

The best sources of omega acids for athletes: fish oil, seafood, vegetable oils, fish.

Remember, too much doesn't mean good. An excess of triglycerides (over 40%) in the menu leads to the opposite effect: fat deposition, deterioration of anabolism, decreased immunity, and reproductive function. As a result, fatigue increases and performance decreases.

The rate of consumption of unsaturated fatty acids depends on the sport. For a gymnast, it is 10% of the total diet, fencers - up to 15%, martial artists - 20%.

Harm

Excessive consumption of triglycerides leads to:

the development of arthritis, multiple sclerosis;
premature aging;
hormonal failure in women;
accumulation of toxins in the body;
increased load on the liver, pancreas;
the formation of stones in the gallbladder;
inflammation of intestinal diverticula, constipation;
gout;
appendicitis;
diseases of the coronary vessels of the heart;
breast cancer, prostate cancer;
irritation of the gastrointestinal tract, the appearance of gastritis.

Under the influence of heat treatment, healthy fats polymerize and oxidize, decomposing into dimers, monomers, polymers. As a result, vitamins and phosphatides in them are destroyed, which reduces the nutritional value of the product (oil).

Daily rate

The body's need for unsaturated fatty acids depends on:

labor activity;
age;
climate;
immune status.

In middle climatic zones daily rate fat consumption per person is 30% of the total calorie intake, in northern regions this figure reaches 40%. For the elderly, the dose of triglycerides is reduced to 20%, and for heavy manual workers it increases to 35%.

The daily requirement for unsaturated fatty acids for a healthy adult is 20%. This is 50 - 80 grams per day.

After an illness, with exhaustion of the body, the rate is increased to 80 - 100 grams.

For supporting wellness and maintain health, exclude food from the menu fast food and fried foods. Instead of meat, give preference to fatty sea fish. Give up chocolate, store-bought confectionery in favor of nuts and grains. Take as a basis to start the morning with a dessert spoon of vegetable oil (olive or linseed) on an empty stomach.

To enhance the positive effect of omega acids on the body, it is recommended to simultaneously consume antioxidants, zinc, vitamin B6, D.

natural springs

List of foods that contain unsaturated fatty acids:

avocado;
unsalted nuts (pecan, walnut, Brazilian, cashew);
seeds (sesame, sunflower, pumpkin);
fatty fish (sardines, mackerel, salmon, tuna, herring);
vegetable oils (camelin, olive, corn, linseed, walnut);
oat flakes;
black currant;
corn;
dried fruits.

The maximum amount of nutrients is concentrated in cold-pressed vegetable oils in their raw form. Heat treatment destroys beneficial compounds.

Conclusion

Unsaturated fatty acids are essential nutrients that the human body cannot synthesize on its own.

To maintain the vital activity of all organs and systems, it is important to include foods containing omega compounds in the daily diet.

Beneficial triglycerides control blood composition, supply cells with energy, support the barrier functions of the epidermis and promote shedding extra pounds. However, you need to use EFAs wisely, because they the nutritional value unusually high. An excess of fat in the body leads to accumulation of toxins, increased cholesterol, blockage of blood vessels, and a lack of fat leads to apathy, deterioration of the skin condition, and a slowdown in metabolism.

Eat in moderation and stay healthy!

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

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

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

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

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

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

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

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

unsaturated fatty acids

Unsaturated fatty acids are divided according to the degree of unsaturation into monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

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

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

In the human body, PUFAs perform biologically important features associated with the organization and functioning of biomembranes and the synthesis of tissue regulators. It happens in cells difficult process synthesis and mutual conversion of PUFAs: linoleic acid is able to transform into arachidonic acid with its subsequent inclusion in biomembranes or the synthesis of leukotrienes, thromboxanes, prostaglandins. Linolenic acid plays important role in the normal development and functioning of myelin fibers nervous system and retina, being part of the structural phospholipids, and also found in significant quantities in spermatozoa.

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

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

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

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

Recent achievements in the field of nutriogenomics confirm the involvement of omega-3 PUFAs in the regulation of the expression of genes involved in fat metabolism and inflammation phases due to the activation of transcription factors.

V last years attempts are being made to determine adequate levels of dietary intake of omega-3 PUFAs. In particular, it has been shown that for an adult healthy person, the consumption of 1.1 ... 1.6 g / day of linolenic acid in food completely covers the physiological needs of this family of fatty acids.

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

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

Major Dietary Sources of Linolenic Acid

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

Main dietary sources of omega-3 PUFAs

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 between the effects 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. Oversaturation with them 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.

Milk, meat and all food products based on them (lard, cheese, cream, meat red tenderloin, milk, internal fat and poultry skin) also contain 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 provide positive influence on the human body, in particular on the cardiovascular system, they lower the total cholesterol content.

Monounsaturated fats have official name"Omega-9 Fatty Acids". They are recognized medical association American Heart Association cardiologists who bring health to the heart muscle and general well-being 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 suffices to see that vegetable oil does not harden while in the room. This means that it contains monounsaturated fatty acids.

For example, if a woman's daily diet 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 the surrounding temperature (both warm and cold). The most important of them are acids and.
It is their presence in the body that makes it possible for normal human development, 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 there is also a sufficient amount 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 all kinds of ointments for the skin. Ointments and creams, which contain unsaturated fatty acids, have both cosmetic and healing qualities.
With their help, they improve the condition of the skin of the body, face, nail plates, hair. Unsaturated fatty acids reduce inflammatory processes 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 that the human body has 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;
failures in the work of the cardiovascular system begin;
complete or partial dysfunction of the liver may begin;
food is not supplied to the brain cells.

In the daily diet of an athlete, foods such as fatty fish, vegetable oils should be present.
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 the daily norm of 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. An approximate daily allowance of 1–2.5 g is intended to be consumed 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 not too hot water and shampoo for this type of hair. Such healing mask apply 5-6 times a month.
Mask to prevent split ends - fish oil is 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 - take 2 tablespoons heated in a water bath to warm state fish oil and mixed with fresh chicken yolk (preferably 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 stand guard immune system, improve and stimulate the functioning of brain cells, fight against inflammatory processes and do not allow 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! Healthy fats overheated in the process of cooking at high temperatures lose their positive traits and become accumulators of harmful substances. These substances destroy the human body, adversely affecting the liver, kidneys, metabolism in the body and the digestive system. Healthy and wholesome meals should be steamed, boiled, or baked. Fried foods lose their useful qualities, their value becomes a value with a minus sign.

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 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 receive a reduced daily dose of 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 exhausted by a long illness or recovering- 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 the daily need for fatty acids if he eats a small pack (100 g) of potato chips or several rings of smoked sausage (within 10 g).

In order to feel good and maintain health for many years, nutritionists recommend not including fried foods and fast food (Mivina, Rollton, etc.) in the menu. 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 work. 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 incoming substances 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 a strong influence on blood pressure, uterine tissue and cells of the nervous system;
for the creation of a fatty insulating layer, which is located under the skin and protects a person from mechanical damage to internal organs, the 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 varieties 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 material, you need to use unsaturated fatty acids in moderation, as they have a very high calorie content. Eat healthy food and stay healthy!