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Nutritionists have long learned to distinguish between healthy and unhealthy fats. Particular attention is paid here to foods with a high content of monounsaturated fatty acids (MUFA). Experts recommend building a diet to improve health and reduce the size of the waist, with the obligatory inclusion of such fats.
Foods high in monounsaturated fats:
Indicated approximate quantity in 100 g of product
General characteristics of monounsaturated fats
MUFAs are fatty acids in which no more than one double carbon bond is allowed in the molecular structure.
Monounsaturated fats have one important distinguishing characteristic. At room temperature, they have a liquid structure, but thicken as the temperature decreases.
The most famous representative of monounsaturated fatty acids (MUFA) is oleic acid (omega-9), which is found in large quantities in olive oil.
In addition, MUFAs include palmitoleic, erucic, eicosenic, and aceterucic acids. And eleven more less common monounsaturated fatty acids.
Monounsaturated fats are generally considered very beneficial substances for the body. Due to their correct use, you can get rid of high blood cholesterol, improve vascular tone, prevent heart attack or stroke.
Vegetable oils are most beneficial for the body if they are not cooked but used in salads.
Caution, rapeseed oil!
It turns out that not all monounsaturated fats have the same health benefits. As with any rule, there are some exceptions …
The thing is that a large amount of erucic acid leads to a violation of fat metabolism. Rapeseed oil, for example, contains about 25 percent erucic acid.
Recently, through the efforts of breeders, a new variety of rapeseed (canola) has been developed, which, unlike its predecessor, contains only 2% erucic acid. Further work of selection stations in this area is underway. Their task is to reduce the amount of erucic acid in this oil plant.
Daily Monounsaturated Fat Requirement
Among all other types of fat consumed, the human body has the greatest need for monounsaturated fats. If we take as 100% all the fats the body needs, then it turns out that 60% of the diet should belong to monounsaturated fats. The norm of their consumption for a healthy person, on average, is 15% of the calorie content of the total diet.
The exact calculation of the daily consumption rate of MUFA takes into account the type of basic human activity. Its gender and age also matter. For example, the requirement for monounsaturated fat is higher for women than for men.
The need for monounsaturated fat increases:
- when living in a cold region;
- for those who are actively involved in sports, doing hard work in production;
- for young children in the period of active development;
- in case of disruption of the cardiovascular system;
- while in ecologically unfavorable areas (prevention of cancer);
- for patients with type 2 diabetes.
The need for monounsaturated fat decreases:
- with allergic rashes;
- for people who move a little;
- for the older generation;
- with gastroenterological diseases.
Digestibility of monounsaturated fats
When consuming monounsaturated fats, you need to correctly determine their amount in food. If it is normalized to use monounsaturated fats, then the process of their assimilation by the body will be easy and harmless.
Useful properties of monounsaturated fats, their effect on the body
Monounsaturated fats are part of the structure of cell membranes. They actively participate in metabolic processes, which leads to the well-coordinated work of the whole organism. Breaks down incoming saturated fats and prevents excess cholesterol from forming.
A balanced intake of MUFA fats helps prevent atherosclerosis, sudden cardiac arrest, reduces the risk of cancer, and strengthens the immune system.
For example, the best known oleic and palmitic acids have cardioprotective properties. They are purposefully used in the prevention and treatment of cardiovascular diseases. Oleic acid is also used in the treatment of obesity.
The main function of monounsaturated fats is to activate metabolic processes in the body. The lack of monounsaturated fats for the body is fraught with deterioration of brain activity, disruption of the cardiovascular system, and deterioration of well-being.
Helpful advice:
Monounsaturated fats are most preferred for frying. Therefore, nutritionists recommend that lovers of crispy pieces purchase olive or peanut oil for these purposes. Advantages – minimal changes in the structure of the product when exposed to high temperatures.
Interaction with other elements
Eating monounsaturated fats along with foods rich in fat-soluble vitamins A, D, E improves the absorption of nutrients.
Signs of a lack of monounsaturated fats in the body
- disturbances in the work of the nervous system;
- deterioration of the skin condition, itching;
- brittle nails and hair;
- poor attention, memory;
- the appearance of diseases of an autoimmune nature;
- violation of the cardiovascular system;
- increased amount of cholesterol in the blood;
- metabolic disease;
- other symptoms of a lack of fat-soluble vitamins.
Signs of excess monounsaturated fat in the body
- allergic skin rashes;
- stomach problems;
- increased oily skin.
Factors affecting the content of MUFA in the body
To replenish the reserves of monounsaturated fats, you need a balanced diet with sufficient content of the latter. After all, the main source of their intake is food.
Monounsaturated fats in the fight for slimness and beauty
Monounsaturated fats must be included in the diet for weight loss. They help to enrich the body with useful substances, giving the body energy for increased stress.
In addition, unsaturated fats in this group contribute to the speedy breakdown of saturated fats, which are more likely to cause obesity if their amount exceeds the norm.
Studies have shown that oleic acid promotes the breakdown of body fat. Consuming natural oils rich in monounsaturated fats will help to improve the appearance. Hair and nails begin to radiate health and beauty.
The famous “Mediterranean diet”, rich in monounsaturated fats, allows not only to quickly bring the figure into shape, but also contributes to the speedy recovery of the whole organism. Olives, nuts, vegetable oils, fresh fruits and seafood will make your food system especially healthy and tasty.