Unsaturated fatty acids

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

Their molecules are not fully saturated with hydrogen. They are contained in all fats. The greatest amount of useful triglycerides is concentrated in nuts, vegetable oils (olive, sunflower, flaxseed, corn, cottonseed).

Unsaturated fats are used in the fight against excess weight, but it is important to use them 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.

Overview

The most important property of unsaturated fatty acids is the possibility of peroxidation 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 – substances responsible for immune defense.

The most used mono- and polyunsaturated fatty acids: linolenic (omega-3); eicosapentaenoic (omega-3); docosahexaenoic (omega-3); arachidonic (omega-6); linoleic (omega-6); oleic (omega-9).

The human body does not produce useful triglycerides on its own, so 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.

Lack of unsaturated fatty acids increases the risk of developing cardiovascular diseases, strokes, heart attacks, and also causes dehydration, growth retardation in children, and inflammation of the skin.

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

Types and role

Depending on the number of bonds, unsaturated fats are divided into monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). Both types of acids are beneficial to the human cardiovascular system: they reduce the level of harmful cholesterol. A distinctive feature of PUFA is a liquid consistency regardless of the ambient temperature, while the MFFA at + 5 degrees Celsius harden.

Characteristics of beneficial triglycerides:

  1. Monounsaturated. They have one double carbohydrate bond, they lack two hydrogen atoms. Due to the inflection at the double friction point, monounsaturated fatty acids hardly condense, keeping the liquid at room temperature. Despite this, they, like saturated triglycerides, are stable: they are not susceptible to granulation with time and quickly rancid, and therefore 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 avocado. MUFA maintain the health of the heart and blood vessels, inhibit the reproduction of cancer cells, give elasticity to the skin.
  2. 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 at negative temperatures (freezing), exhibit high chemical activity, quickly rancid, and therefore require careful use. Such fats cannot be heated.

Omega-3,6 is a building block necessary for the formation of beneficial triglycerides. They support the protective function of the body, increase the efficiency of the brain, 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 the fluidity of the blood and restore damaged DNA. They enhance the delivery of nutrients to the joints, ligaments, muscles, internal organs. These are powerful hepatoprotectors (protect the liver from damage).

Useful triglycerides dissolve cholesterol deposits in blood vessels, prevent the appearance of atherosclerosis, myocardial hypoxia, ventricular arrhythmias, blood clots. Compounds supply cells with 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, are of value. Overheated fats have a detrimental effect on metabolism, the digestive tract, and kidneys, as they accumulate harmful substances. Such triglycerides should be absent from the diet.

With the daily use of unsaturated fatty acids, the following unpleasant manifestations disappear or significantly decrease:

  • fatigue and chronic fatigue;
  • pain in the joints;
  • itching and dry skin;
  • depression;
  • poor concentration;
  • fragility of hair and nails.

Unsaturated Skin Acids

Preparations based on omega acids reduce fine wrinkles, maintain the freshness of the stratum corneum, accelerate the healing of the skin, restore the water balance of the dermis, and relieve acne.

These compounds 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 functions of the skin. The lack of useful triglycerides leads to compaction and drying of the upper layer of the dermis, a decrease in its protective functions, blockage of the sebaceous glands, penetration of bacteria deep into the skin and the formation of acne.

NLC, included in the composition of cosmetics:

  • palmitoleic acid;
  • eicogenous;
  • erucate;
  • acetaburum;
  • oleic;
  • arachidonic;
  • linoleic;
  • linolenic;
  • stearic;
  • kapron

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

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

  • thinning hair fibers;
  • dryness, roughness of the skin;
  • baldness;
  • eczema development;
  • the dullness of the nail plate, the frequent appearance of burrs.

Effect of omega acids on the body:

  1. Oleic. Restores the barrier functions of the epidermis, retains moisture in the skin, activates lipid metabolism, slowing down peroxidation. 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 the penetration of active ingredients into the stratum corneum.
  2. Palmitic. Restores the skin, gives elasticity to aging skin. Differs in high stability at storage. Oils containing palmitic acid do not go rancid over time: palm (40%), cottonseed (24%), soybean (5%).
  3. Linoleic. It has an anti-inflammatory effect, interferes with the metabolism of biologically active substances, facilitating their penetration and absorption in the layers of the epidermis. 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 the harmful effects of ultraviolet rays, relieves redness, improves local immunity, and 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%). Due to the fact that linoleic acid stops inflammation, it is indicated for atopic eczema.
  4. 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. If it is insufficiently supplied, the skin becomes irritated, dry and flaky, prone to inflammation. 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, morphological and functional disorders appear. The lack of triglycerides in the diet inhibits the anabolism of muscle tissue, reduces the production of testosterone, and weakens the immune defense.

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 inflammation. PUFAs prevent oxidative processes and are involved in muscle growth.

A deficiency of healthy fats 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, a lot does not 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 gymnasts, it is 10% of the total diet, fencers – up to 15%, martial artists – 20%.

Harm

Excessive consumption of triglycerides leads to negative consequences in the form of:

  • development of arthritis, multiple sclerosis;
  • premature aging;
  • hormonal failure in women;
  • slag accumulation;
  • increased load on the liver, pancreas;
  • the formation of stones in the gallbladder;
  • intestinal inflammation, constipation;
  • gout;
  • diseases of the coronary vessels;
  • 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;
  • state of immunity.

In average climatic zones, the daily rate of fat consumption per person is 30% of the total caloric content of the diet, in the northern regions this figure reaches 40%. For older people, 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 norm is increased to 80-100 grams.

To maintain good health and maintain health, it is important to exclude fast food and fried foods from the menu. Instead of meat, give preference to fatty sea fish, abandon 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 use antioxidants, zinc, vitamin B6, D.

Natural sources

List of foods that contain unsaturated fatty acids:

  • avocado;
  • unsalted nuts (pecans, walnuts, Brazilians, cashews);
  • seeds (sesame, sunflower, pumpkin);
  • fatty fish (sardines, mackerel, salmon, tuna, herring);
  • vegetable oils (camelina, 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.

Products containing unsaturated fatty acids should be protected from heat, oxygen, sunlight, as these factors lead to the formation of dangerous free radicals. Therefore, it is recommended to store oils in a closed glass, tightly corked bottle, in a dark, cold place.

Conclusion

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

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

Beneficial triglycerides control blood composition, supply cells with energy, support the barrier function of the epidermis and promote weight loss. However, it is important to remember that the nutritional value of EFAs is very 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.

Observe food moderation and protect your health!

Leave a Reply