Monounsaturated fatty acids

Monounsaturated fatty acids are a group of essential lipids in the molecules of which there is one double carbon bond. The main function of these substances is the normalization of metabolic processes in the body.

With regular intake of MUFA, the amount of “bad” cholesterol in the blood decreases, vascular tone increases, and the risk of cardiovascular pathologies (stroke or heart attack) decreases.

Overview

A distinctive feature of monounsaturated fats is the ability to change structure with decreasing temperature. So, at 10-25 degrees Celsius, lipids are in a liquid state, and at 0-5 degrees they solidify. In addition, MUFAs are more resistant to oxidation than essential fatty acids (alpha-linolenic, eicosapentaenoic, docosahexaenoic, linoleic).

The main representative of monounsaturated lipids is oleic acid. Its maximum amount is found in olive oil. This concentrate is suitable for frying food, as it does not emit carcinogens when heated.

Other representatives of unsaturated triglycerides: erucic acid (omega-9), myristoleic acid (omega-5), eicosenoic acid (omega-9), palmitoleic acid (omega-7), elaidic acid (omega-9), aceterucic acid (omega- 9).

Not all monounsaturated lipids are beneficial to humans. So, erucic acid, due to the peculiarities of metabolism, adversely affects the heart muscle.

Useful Properties

The main function of monounsaturated lipids is the activation of metabolic processes in the human body.

Other positive properties of MUFAs:

• prevent the adhesion of atherosclerotic plaques to the walls of blood vessels, reducing the risk of heart attack, stroke and atherosclerosis;
• participate in the mechanisms of building cell membranes (as structural elements);
• stimulate bile secretion;
• improve the functional state of the skin (by stimulating the renewal of the intercellular substance);
• break down saturated fats that come with food;
• normalize the permeability of cell membranes;
• potentiate the utilization (burning) of body fat;
• reduce the risk of developing insulin resistance;
• inhibit the development of malignant neoplasms;
• stimulate the immune system (due to the presence of phenolic compounds exhibiting antioxidant properties);
• potentiate prostaglandin synthesis;
• prevent constipation;
• protect liver cells from the toxic effects of alcohol and lead compounds;
• activate the synthesis of their own collagen, hyaluronic acid, elastane, glycosaminoglycans.

In addition, unsaturated fats, in particular palmitoleic and oleic acids, exhibit cardioprotective properties. Due to this, they are used in complex therapy for the treatment of cardiovascular and autoimmune pathologies.

Daily rate

For an adult, the average daily need for fats is 1,3 grams per kilogram of body weight (a third of the calorie daily menu).

At the same time, the share of monounsaturated lipids should account for at least 10-15% of the energy value of the daily diet.

The need for MUFA is increasing:

• with dysfunctions of the cardiovascular or endocrine systems;
• in childhood and old age;
• with intensive sports, hard physical labor;
• during periods of pregnancy and lactation;
• in the northern or environmentally unfavorable regions (for the prevention of oncology).

Monounsaturated acids can be synthesized in the body from carbohydrates and saturated triglycerides. However, in case of metabolic disorders, dysfunction of the liver or pancreas, living in poor environmental conditions, the amount of fatty acids produced is reduced by 90%. As a result, a person experiences lipid deficiency.

Signs of a MFA deficiency in the body:

• dryness of the skin, including the mucous membranes of the oral cavity, vagina, lacrimal ducts;
• weakness;
• increase in blood cholesterol levels;
• nervousness, depressive mood;
• exacerbation of cardiovascular pathologies;
• joint pain;
• decreased concentration of attention, memory;
• brittle hair and nails;
• the development of autoimmune diseases;
• metabolic disease;
• increased blood pressure;
• decreased intestinal motility (constipation).

Remember, unsaturated fats in excessive quantities lead to weight gain, the appearance of rashes on the skin, stomach dysfunction, an increase in the load on the heart.

Food sources

To replenish MUFAs, foods containing lipids are included in the daily diet.

In addition, MUFAs are found in rapeseed, mustard, camelina and rapeseed oils. However, these products contain omega-9 fats, in particular erucic acid, which is dangerous for the human body. Consider what harm this lipid does to health.

Caution, erucic acid!

This type of omega-9 is not broken down inside the body, because the mammalian enzymatic system is not adapted to the utilization of these fats. Eruc type lipids are found in plants of the Cabbage type. Their greatest amount is concentrated in mustard, rapeseed, colza. Interestingly, during the pressing of raw materials, fats are transformed into organic infusions.

In addition, erucic acid in small concentrations is present in wheat, almonds, peanuts (less than 2% of the total content of fatty acids).

Upon entry into the body, the compound accumulates in organs and tissues, provoking disorders of the cardiovascular and reproductive systems, contributes to the development of cirrhosis, myocardial and skeletal muscle infiltration, growth retardation (in children) and puberty (in adolescents).

Given these properties of erucic acid, the legislation of the EU countries limits the concentration of the substance in unrefined oils to 5%. Therefore, when buying herbal infusions, it is important to read the labels, which indicate the content of dangerous acids.

Monounsaturated fats in cosmetology

In cosmetology, oleic acid, which is found in olive oil, is most popular. Plant concentrate is used both in pure form and as part of creams, shampoos, masks, shower gels. Olive oil is used to care for dry, sluggish and sensitive skin.

Functions of oleic acid:

• moisturizes and nourishes the epidermis;
• potentiates the secretion of the sebaceous glands, preventing the appearance of dandruff;
• prevents the formation of new wrinkles;
• improves the tone of the face;
• prevents skin withering;
• normalizes lipid metabolism in the dermis, preventing the development of cellulite;
• retains water molecules in the cells of the dermis;
• improves the functional state of the scalp, reduces hair loss and fragility;
• reduces the risk of developing neoplasms in the skin, including after tanning or visiting a tanning bed.

Given that oil molecules deliver essential substances to the deep layers of the skin, olive oil is used as a component of salon spa treatments, massages, body wraps, baths, anti-aging programs. In addition, the concentrate is used when traveling by sea or traveling to hot countries to protect and mitigate the effects of the aggressive effects of the sun and water on the skin.

The main rules of care:

1. For cosmetic purposes, choose cold-pressed oil (unrefined).
2. The product is applied only to wet skin.
3. The maximum period of use of an open bottle of oil is 14-20 days. If, after three weeks, it is not replaced with another composition, a protective film forms on the face, which prevents the skin from breathing freely. As a result, pores become clogged, which leads to the appearance of comedones, blackheads, blackheads.
4. To brighten the complexion, a drop of lemon juice is added to unrefined oil.
5. Owners of oily skin can use the product only as part of cosmetics that contain an extract of citrus fruits or esters.
6. After applying oily formulations based on olive oil, you can not use a moisturizer.
7. To detect allergic reactions, the agent is applied for 15 minutes at the elbow. In the absence of unpleasant sensations (rash, itching) at the place of application, it can be used on an ongoing basis.
8. After cleaning the skin with olive oil, you need to wash your face with warm water with the addition of lemon juice.

If you follow these tips, you will be able to get the maximum benefit from the external use of unsaturated fats.

Conclusion

Monounsaturated acids are an essential ingredient in any diet. These lipids make up 50% of the daily amount of fat consumed.

The main function of MUFAs is the activation of lipid metabolism and the acceleration of low-density lipoprotein catabolism. The lack of these compounds in the body leads to a deterioration in brain activity, disruption of the cardiovascular system, an increase in “bad” cholesterol, and the appearance of dry skin.

Monounsaturated lipids are partially synthesized in the human body. However, for the full flow of metabolic processes, it is important to eat them daily with food. The main sources of MUFAs are olive oil, almonds, hazelnuts, avocados, and sesame seeds. Lipids of this group are found in almost all vegetable oils, seeds and nuts. Interestingly, under the influence of high temperatures (from 80 degrees Celsius), the balance between high and low density lipoproteins is not disturbed in the structure of their molecules. Therefore, vegetable oils that contain monounsaturated fats, it is advisable to use for frying, preservation, deep-frying.

Olive oil is an excellent product for cooking, unlike sunflower oil, which contains unstable linolenic acid.