Contents
Today, we receive a wealth of information about healthy and unhealthy fats, food pairings, and recommended dosages and times to consume them for maximum health benefits.
According to generally accepted information today, unsaturated fatty acids are recognized leaders among fats in terms of the content of useful substances.
This is interesting:
- The number of obese Americans has doubled over the past 20 years, coinciding with the start of the “low fat revolution” in the United States!
- After years of observation of animals, scientists have come to the conclusion that a lack of fat in the diet leads to a reduction in life expectancy.
Foods with the highest unsaturated fat content:
Indicated approximate quantity in 100 g of product
General characteristics of unsaturated fats
Unsaturated fats are a group of nutrients necessary for building cells in our body and regulating metabolic processes.
Unsaturated fats are in the first place among fans of healthy eating. These include monounsaturated and polyunsaturated fatty acids.
The difference between unsaturated fats and other types of fats lies in their chemical formula. The first group of unsaturated fatty acids has one double bond in its structure, while the second has two or more.
The most famous members of the unsaturated fatty acid family are the omega-3, omega-6, and omega-9 fats. The best known are arachidonic, linoleic, myristoleic, oleic and palmitoleic acids.
Usually unsaturated fats have a liquid structure. The exception is coconut oil.
Vegetable oils are most often referred to as foods rich in unsaturated fats. But don’t forget about fish oil, a small amount of lard, where unsaturated fats are combined with saturated ones.
In plant foods, as a rule, polyunsaturated fatty acids are combined with monounsaturated ones. In animal products, unsaturated fats are usually combined with saturated fats.
The main task of unsaturated fats is to participate in fat metabolism. In this case, the breakdown of cholesterol in the blood occurs. Unsaturated fats are well absorbed by the body. The absence or lack of this type of fat leads to disruption of the brain, deterioration of the skin condition.
Daily unsaturated fat requirement
For the normal functioning of the body of a healthy person who leads an active lifestyle, you need to consume up to 20% of unsaturated fats from the total calorie content of the diet.
When choosing food in supermarkets, information on the fat content of the product can be read on the packaging.
Why is it important to eat the right amount of fat?
- our brain is 60% fat;
- unsaturated fats are part of cell membranes;
- our heart receives about 60% of its energy as a result of processing fats;
- fats are needed by the nervous system. They cover the nerve sheaths and are involved in the transmission of nerve impulses;
- fatty acids are necessary for the lungs: they are part of the pulmonary membrane, participate in the breathing process;
- fats slow down digestion, promote a more complete absorption of nutrients, are excellent sources of energy and keep you feeling full for a long time;
- fats are essential for vision.
And also, the fat layer reliably protects the internal organs from damage. Certain types of fatty acids play an important role in keeping our immune system high.
The need for unsaturated fat increases:
- at the onset of the cold season;
- with high loads on the body during sports;
- when working with hard physical labor;
- for women who carry a child and then breastfeed him;
- during active growth in children and adolescents;
- with vascular disease (atherosclerosis);
- when carrying out an organ transplant operation;
- during the treatment of skin diseases, diabetes mellitus.
The need for unsaturated fat decreases:
- with manifestations of allergic reactions on the skin;
- with heartburn and stomach pain;
- in the absence of physical exertion on the body;
- in people of advanced age.
Digestibility of unsaturated fats
Unsaturated fats are considered to be easily digestible. But on condition that the saturation of the body is not excessive. To improve the absorption of unsaturated fats, it is worth giving preference to food products that are cooked without heat treatment (salads, for example). Or boiled dishes – cereals, soups. The basis of a full-fledged diet is fruits, vegetables, grains, salads with olive oil, first courses.
The assimilation of fats depends on which melting point they have. Fats with a high melting point are less digestible. The process of breaking down fats also depends on the state of the digestive system and the method of preparing certain products.
The beneficial properties of unsaturated fats and their effect on the body
By facilitating the metabolic process, unsaturated fatty acids fulfill a vital function in the body. They control the work of “good” cholesterol, without which the full functioning of blood vessels is impossible.
In addition, unsaturated fatty acids contribute to the elimination of poorly structured “bad” cholesterol, which has a destructive effect on the human body. This improves the health of the entire cardiovascular system.
Also, the normal use of unsaturated fats controls the brain, strengthens the heart muscle, concentrates attention, improves memory, and helps to strengthen the immune system.
A balanced diet with an optimal fat content improves mood and makes depression easier to cope with!
Interaction with other elements
Vitamins of groups A, B, D, E, K, F are absorbed in the body only when they are harmoniously combined with fats.
An excess of carbohydrates in the body complicates the breakdown of unsaturated fats.
Signs of a lack of unsaturated fats in the body
- malfunction of the nervous system;
- deterioration of the skin, itching;
- brittle hair and nails;
- impairment of memory and attention;
- autoimmune diseases;
- disruption of the cardiovascular system;
- high blood cholesterol;
- metabolic disorders.
Signs of excess unsaturated fat in the body
- weight gain;
- blood flow disturbance;
- stomach pain, heartburn;
- allergic skin rashes.
Factors affecting the content of unsaturated fats in the body
Unsaturated fats cannot be produced on their own in the human body. And they enter our body only with food.
Useful Tips
To maintain health and visual appeal, try to consume unsaturated fats without heat treatment (if possible, of course!) Because overheating of fats leads to the accumulation of harmful substances that can worsen not only the figure, but also health in general.
Nutritionists have come to the conclusion that fried foods are less harmful to the body when cooked with olive oil!
Unsaturated fat and excess weight
The fight against excess weight continues to gain momentum. The pages of the Internet are literally full of suggestions on how to overcome this problem in a short time. Often, lay dietitians advise low-fat foods or offer a completely fat-free diet.
Recently, however, scientists have identified, at first glance, a strange pattern. It is not uncommon for weight gain to occur as a result of using low fat weight management programs. “How is this possible?” – you ask. It turns out that this happens! ..
Avoiding foods rich in fat is often accompanied by an increase in the amount of sugar in the diet, as well as the consumption of large amounts of simple carbohydrates. These substances, if necessary, are also transformed by the body into fats.
Normalized consumption of healthy fats brings energy to the body, which is actively expended during weight loss!
Unsaturated fat for beauty and health
Fish is almost always included in the menu of the best diet programs. After all, fish dishes are an excellent source of lungs for the absorption of unsaturated fats. Especially rich in unsaturated fatty acids are marine fish of fatty varieties (sardine, herring, cod, salmon …)
If there is a sufficient amount of unsaturated fats in the body, then the skin looks healthy, does not flake off, the hair looks shiny, and the nails do not break.
An active lifestyle and a balanced diet with the presence of a sufficient amount of unsaturated fats is the best choice for those who want to maintain youth and health!