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Lipids, also known as fats, are the main source of energy for the human body. Although fats in the era of a healthy lifestyle are rather negative to us, their role for the body is very important and key to maintaining health and well-being. Lipids are present e.g. in cell membranes and act as a solvent for many substances necessary for us. What do you need to know about lipids?
Lipids – structure and properties
Lipids are a group of natural organic compounds that cannot dissolve in water. Instead, they dissolve in organic substances such as acetone, chloroform or benzene.
Lipids are derivatives of glycerol, i.e. trivalent alcohol and fatty acids. Such a molecule has the ability to form bonds with fatty acid molecules – one, two or three, yielding mono–, di– and triglyceride, respectively. This includes lipids give substances specific characteristics – taste, texture, heaviness. On the other hand, they also determine the calorific value of given products. 1 gram of fat is 9 kcal.
Eating high-fat foods should be kept under control as lipids build up in the body to form fatty tissue that is sometimes difficult to get rid of. The proportion of fat in the diet should be no more than 30 percent. calories consumed.
Do you want to change your eating habits? It is worth consulting a dietitian or internist and performing basic blood and urine tests. Talk to a dietitian online, consult your test results with him and choose the best solution together.
Lipids – classification
Three criteria should be distinguished according to which lipids can be divided. The first is the chemical structure, where we distinguish simple and complex lipids. Simple lipids are simply esters of alcohols and fatty acids, while complex lipids also contain a molecule of a substance of another origin, e.g. a protein or sugar molecule.
Another criterion is origin – they can be animal or vegetable fats. Plant lipids are used as a food ingredient, but also an element valued in cosmetics. Lipids belonging to this group are obtained e.g. from sunflower seeds, olives or corn. Animal lipids, on the other hand, are obtained from the subcutaneous tissues of animals – for example fish oil, lard or lard.
The last criterion for classification is the state of aggregation – lipids can be solid or liquid. Solid fats are mainly of animal origin, liquid fats – vegetable.
Does man need lipids?
The role of lipids in human life is undisputed – they are an essential component of the diet because they provide a significant amount of energy (one gram of fat equals about 37,7 kJ). This source is much more efficient than sugars and proteins. The demand for this group of substances is greatest in adolescents and working adults, athletes and manual workers (in these groups, lipids should provide up to 35% of the total amount of calories consumed). It decreases with age and is very slight in the elderly.
Too much fat ingested leads to cardiovascular disease as well the deposition of a layer of fatty tissue in the body, making you overweight or obese, which can cause a variety of other diseases. A diet based on balanced amounts of individual nutrients and their appropriate sources is the basis for maintaining health and well-being.
In the case of overweight or obesity, it is also worth performing a diagnostic panel, including a lipid profile.
Lipids – role in the diet
Unsaturated lipids, especially EFAs (Essential Fatty Acids) in the total fat content of the diet should be at least 3%. This is extremely important because their content in the diet is crucial for the proper functioning of the body.
EFAs have a number of different functions, such as:
- inhibit platelet aggregation,
- build cell membranes,
- inhibit excessive contractility of blood vessels,
- counteract the formation of blood clots,
- participate in the transport of lipids,
- regulate blood pressure,
- prevent the occurrence of atherosclerosis,
- prevent the occurrence of neoplastic diseases (especially colorectal cancer, breast and prostate cancer),
- maintain the proper condition of the skin (reduce skin inflammation and accelerate wound healing),
- reduce the activity of enzymes involved in collagen degradation,
- regulate the body’s water balance.
Their deficiency in the diet is associated, among other things, with skin changes (the skin becomes dry and flaky, wound healing worsens, inflammation of the skin develops, which becomes susceptible to allergens), growth inhibition and a decrease in weight gain), a decrease in muscle tone cardiac (poor blood circulation, reduced contraction force, swelling), decreased immunity (colds, flu), fragile blood vessels.
Read more: Healthy diet – rules, list of products
Lipids – a slimming diet
Plant fats containing EFAs (essential unsaturated fatty acids) are especially recommended for weight loss. This is due to their beneficial effect on the body, because they take part in many biochemical changes or in the construction of the eye, brain and cell membranes.
It should be remembered that our body does not produce these fats, so we must ensure that they are supplied in the right amount. Let’s not forget that their too low lipid level will cause many ailments and negative changes in the body.
Take care of the correct level of lipids and order herbal tea at Medonet Market.
we recommend: 10 ways to lose weight healthy – how to lose weight wisely?
Lipids – negative effects
Some of the fatty acids have a negative effect on our body, e.g. o trans fats and saturated fatty acids. Saturated fatty acids are the source of the so-called “Empty calories”, and their excess (lauric acid, myristic acid, palmitic acid) adversely affects the development of neoplastic diseases (especially of the prostate, colon and mammary gland) and atherosclerosis. In the case of stearic acid, which is found in solid fats (e.g. butter), it does not increase blood LDL cholesterol.
As for the trans isomers of fatty acids, their formation is associated with the industrial processing of fats and unfortunately they increase the risk of atherosclerosis. In the case of trans isomers of unsaturated fatty acids (TFA), they increase the concentration of LDL even more than saturated fatty acids. In addition, their action causes a decrease in HDL concentration.
The main sources of TFA include hydrogenated vegetable fats along with products that are produced with their participation, i.e. confectionery and frying fats, hard margarines, cookies, bars and fast food (chips, hot dogs, hamburgers, etc. )
Lipids – lipid concentration test
Testing the level of lipids in our body is very important because it informs us about the probability of coronary heart disease caused by atherosclerosis.
As a screening test or too examination of the lipid profile a total cholesterol test is used and is recommended for any adult without risk factors for coronary heart disease every 5 years, starting around the age of 20. However, if there is a greater risk of heart disease or we are dealing with people who have received dietary or drug therapy to lower cholesterol, it is recommended that such tests be performed more frequently. Tests are also performed in children and adolescents with risk factors for the development of atherosclerosis.
Importantly, in addition to the increased concentration of LDL cholesterol, the risk factors also include:
- age (over 45 for men, 55 for women),
- arterial hypertension (blood pressure above 140/90 mm Hg or taking antihypertensive drugs),
- diabetes
- HDL-C concentration below 40 mg / dl,
- family history of heart disease at an early age (men before 55 years of age or women before 65 years of age),
- smoking,
- overweight or obese,
- previous heart attack.
In the case of triglycerides and cholesterol fractions, the indication for their testing is:
- chronic kidney disease
- family dyslipidemia,
- chronic inflammatory diseases (e.g. rheumatoid arthritis, systemic lupus erythematosus, psoriasis),
- monitoring the effectiveness of dietary and pharmacological treatment of lipid disorders.
Lipids – use in cosmetics
Lipids have long been successfully used in cosmetics. It is related to their nutritional and protective properties (especially external factors). In addition, lipids affect skin irritations, soothing them and affect the regeneration and improvement of the condition and appearance of our skin. It is worth knowing that the deficiency of these ingredients causes, among others e.g. redness, excessive dryness, hypersensitivity, roughness or a tendency to irritation and allergic reactions.
The lipid layer may be disturbed by e.g. skin diseases (such as atopic dermatitis, dermatosis or allergies), external factors (solar radiation, dry and warm indoor air, frequent washing of the skin, skin disinfection, wind, frost or the use of preparations exfoliating skin), as well as the natural aging processes of the skin, during which the production of squalene, ceramides and sterols is reduced.
For everyday care, it is worth reaching for e.g. the Olive-laurel shaving soap with lipids Tadé Pays du Levant. At Medonet Market you can also buy a special soap dish closed with shaving soap. The lipid coat helps to build and protect hyaluronic acid, which can be found, for example, in the Nutri PREMIUM ROSE Wild Flower Hyaluronic Face Cream.
Cosmetic preparations containing lipids are especially important in the case of children, because the lipid layer of the epidermis of young people is quite thinwhich means that it can be easily damaged or weakened by external factors (e.g. warm and dry air).
The preparations use fats of plant and animal origin. The latter influenza includes, for example: the aforementioned ceramides, lecithin, phospholipids and cholesterol. They have a softening and moisturizing effect, strengthening the skin while increasing its elasticity and reducing the evaporation of moisture from the surface of the epidermis.
For cosmetic preparations, vegetable fats are obtained, for example, from ripe fruit seeds. Their oil is full of active substances (vitamin E, antioxidant or fatty acids) and has the following functions: moisturizing the skin; facilitates the penetration of nutrients into the skin; rejuvenates the skin and ensures its proper elasticity and prevents it from drying out; soothes irritation, as well as inflammation, itching, roughness and flaking. The cosmetic preparations include: wheat germ oil, argan oil, coconut oil, avocado oil, nut oil or linseed oil.