Modern life is rapidly changing the previously familiar way of human life: the rhythm increases, the recommended amount of sleep decreases, and nutrition changes. These changes are not always for the better. Chasing fabulous profits, a person rushes to stuff fast food products into his mouth, pours hot coffee over everything he barely chewed, and, without waiting for the food lump to somehow settle down, he takes off somewhere again. Negotiations, meetings... stress, illness!
Meanwhile, science does not stand still, and now a number of works presented by the world’s leading luminaries of nutrition have established a relationship between the acquired gastrointestinal diseases and the diet that a person followed. A direct role in the nutritional value of the product was assigned to the acids it contained, or, more precisely, to their varieties.
Types of acids and characteristics of each of them
To date, several subtypes have been identified:
- saturated;
- unsaturated.
Let's look at each type separately.
Saturated fatty acids
Most opinions regarding the usefulness of this category of acids boil down to the opinion that this subtype of organic compounds does not provide any benefit to the human body, and moreover, many of them are harmful. However, it should be remembered that any natural element performs a strictly assigned role, and their influence on the functions of the human body is largely determined by how correctly a person uses them in his life.
The basis of the chemical molecule of saturated fatty acids consists of an atomic chain in which the atoms have a quaternary valency, where 3 particles belong to hydrogen and 1 is assigned to the carbon component. The core consists of 2 more carbon atoms. In fact, there are no options for adding another hydrogen particle, which indicates that this group of acids, despite its simple structure, is refractory and difficult to decompose.
If we look at this phenomenon not from a chemical, but from a biological point of view, we see that excessive consumption of products containing such substances, over time, leads to serious slagging in the body, since it is their compounds, without being digested, that are deposited on the walls of blood vessels in the form of a familiar “ bad cholesterol. Thus, burnt sunflower oil forms the basis for most carcinogenic substances, because each of them is nothing more than a 3D model of carbon monoxide, where all links are closed and there is no chance of survival.
However, there is no point in talking about total harm, since normally any type of cholesterol is important for the body. The most famous saturated fatty acid is arachidic acid; it serves as an intracellular conductive material, and its release from the cell sooner or later leads to transformation and death of the latter. Lamb fat contains stearic acid, which is part of most hormone antagonists, the action of which is aimed at suppressing overly reactive processes (the adrenal hormone prednisolone suppresses most allergic reactions).
Saturated acids are mainly found in animal products: milk, lard, lamb fat, pork, fatty poultry.
Also, saturated acids are fully transformed from plant omega-6-unsaturated fatty acids when they are partially destroyed and react with animal fats during heat treatment during frying of products.
Unsaturated acids
This group of fatty acids, on the contrary, belongs to the category of useful chemicals recommended for nutrition of the human body. Unsaturated acids are usually divided into monounsaturated and polyunsaturated groups.
Omega-9 acids
The monounsaturated group (MUFA) is oleic acid, or the more commonly known compound called omega-9 fatty acid. This type of acid plays a huge role in the process of getting rid of excess fat deposits in such difficult places as the stomach, thighs, neck areas, buttocks. It is no coincidence that this type of unsaturated acid is included in the daily diet of athletes; most diets are based on it, the action of which is aimed at comprehensive weight loss.
Omega-9 fatty acid is found in large quantities in the following foods:
- Plant products: olive oil, avocado, hemp oil, flaxseed (both in the oil component and in the cereal component), hemp oil, sesame seeds, peanuts, walnuts.
- Animal products: butter, fresh lard, salmon, trout, salmon, fresh hard cheese (Parmesan), butter, most goat milk products, some seafood (squid, kelp).
Omega-3 fatty acids
Polyunsaturated omega acids (international names EFA, WNKT, PUFA) are mainly represented by two types - omega-3 and omega-6. This is a group of complex amino acids that, due to their chemically malleable structure, easily react with oxygen and hydrogen. New high-molecular compounds are formed, which are subsequently used by the body to build new cells, including blood cells, or as the enzyme basis of food juices.
The primary omega 3 fatty acid is alpha-linolenic acid, called by its international abbreviation ALA. It is the simplest acidic group and has an omega-3 base. Its more complicated derivatives are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
The role of omega-3 fatty acids in the human body is invaluable:
- Reduces the rate of chemical reactions, which are based on the oxidizing effect of oxygen on the human body, thereby preventing the processes of premature aging of the body.
- Regulation of cardiovascular activity: stabilization of blood clotting function (prevention of blood clots), regulation of blood pressure (control of triglycerides and cholesterol levels), prevention of heart attacks and strokes (by increasing the synthesis of bile from cholesterol-containing components and, as a consequence, accelerating the breakdown of certain saturated acids).
- Regulation of the functioning of the digestive tract due to the high-quality formation of juices of internal organs (stomach, pancreas, liver, small and large intestines), influence on the functioning of the appendix (preventing dysbiosis by correcting the internal pH environment of the appendix).
- Prevents the development of cancer, as it blocks the saturation and growth of tumor cells.
- It has a positive effect on immune function, preventing the off-season phenomenon of immune depression associated with decreased sun exposure.
- Plays the role of a connecting link in the synthesis of vitamins F and PP, which is a cosmetological function: the condition of the skin, hair and nails improves (they become stronger and more elastic, a healthy shine appears, fragility disappears).
- Improving the excretory function of many organs: kidneys, liver, endo- and exocrine glands.
- Cleansing the body of toxins.
- Formation of an energy depot on the membranes of most organic cells.
Omega-3 fatty acids are found in large quantities in foods such as:
- Plant foods: dried soybeans, beans, nut crops (walnuts, hazelnuts, cashews, raw peanuts (roasted, destroyed), large Brazil nuts, almonds, pine nuts, pistachios), rice, flaxseed, hempseed, germ wheat and oats, rapeseed oil, olive oil, sunflower oil and unroasted pumpkin and sunflower seeds, cottonseed oil, soybean oil, mustard oil, sesame.
- Products of animal origin: many types of fish (salmon, salmon, trout, chum salmon, cod, herring, saury, mackerel, flounder, pollock, herring, mullet, pike, carp, lake crucian), a particularly valuable component is fish oil, beef and pork liver, turkey, duck, rabbit meat, and berries: blueberries and blueberries also contain a slightly small amount of Omega 3.
It should be remembered that omega-3 fatty acids are not independently synthesized by the human body and replenishment directly depends on the correct choice of products.
Omega-6 acids
Omega-6 fatty acids are a precursor to most saturated acids. This subspecies contains arachidonic acid, which is a derivative of omega-6. Therefore, this subtype of omega fatty acids should be classified as useful protozoa. The difference from saturated acids is that the composition contains not 3, but 2 particles of hydrogen and 1 carbon, which allows the substance to be a catalyst for many chemical processes in the body.
The influence of the acid base omega-6 on human health is no less invaluable than the influence of omega-3 fatty acids. They are conductors of omega-3 into the human body. It is thanks to them that the most important and most complex group of healthy fatty acids is absorbed. How else does omega-6 affect the human body and the body of any animal:
- Promotes the complete absorption of trace elements and minerals (calcium, zinc, tin, potassium, copper, magnesium, etc.) by the bone tissue of the body, thereby increasing the strength and endurance of bones, preventing their fragility.
- Participates in the formation of immune components (bacteriophages) aimed at the destruction of pathogenic microorganisms, as well as the isolation and absorption of useful substances from their bodies and the destruction of pathogenic bases.
- Improving the chemical activity of most sex hormones prevents infertility.
- Stabilization of the nervous system: improvement of memory, attention, visual function, qualitative transformation for the better of a person’s analytical abilities.
Omega-6 fatty acids are partially synthesized in the body from saturated acids, but it is nevertheless important to help replenish their component:
- Plant products: vegetables - potatoes, carrots, cabbage, most nuts (hazelnuts, walnuts, pine nuts, large Brazil nuts, peanuts (not roasted), cashews, almonds), sunflower seeds, pumpkin seeds, unroasted sesame seeds, flaxseed oil, rapeseed oil, olive oil, avocado.
- Products of animal origin: pork, rabbit meat, large amounts in poultry meat (chicken, turkey, duck, goose, partridge, quail, pheasant), eggs (chicken, duck, quail), preserved by cold smoking of products.
It should be remembered that omega-6 is a rapidly degradable acid, which, under the influence of high temperature and in combination with animal fats, is transformed into a saturated acid. That is why you should be more careful when it comes to heat treatment of products. This applies not only to frying, during which harmful cholesterol and a number of carcinogenic combinations are formed, but also during cooking. You should not boil vegetables in meat broth for a long time if this is not necessary.
Ready-made forms of preparations based on omega acids
Despite the fact that most products contain an almost complete complex of omega acids, the human body may not have enough of them. The reason for this is the following factors:
- Influence of the season: in winter there are practically no actively growing crops, and humanity uses reserves stored in the summer. During storage, the amount of nutrients in them decreases significantly.
- The influence of nutrition on the animal’s body: it is difficult to assess the correctness of the approach to feeding animals whose meat is consumed by humans, due to the remoteness of farms and the inability to see the process itself. In addition, the pursuit of profit gives rise to a large number of unscrupulous specialists who are conniving in raising livestock.
- Conditions for transportation and pre-sale storage of products, during which nutrients are also lost.
In order to compensate for the missing amount of omega acids, vitamin complexes have been developed that contain unsaturated acids in the required quantities. Today there is a huge range of drugs based on these substances. What are the best omega-3 fatty acids for daily use? Pharmacy counters offer the following options:
- Omega-3: Omega-3 (Quality), "Omega Max 3" (SubHerb), "AspaCardio-Omega 3" (SUN), Omega-3 Active (Doppel Herz).
- Omega-6: "Omega Forte" ("Evalar").
- Omega-9; found only in “3-6-9” complexes, among which are “Omega-Intellect” (Nizhpharm), “Omega 3-6-9” (Nutragemz), “Brewer’s yeast Omega 3-6-9” ( "Aurika"), etc.
Rules for choosing the finished form of omega acids
When choosing a finished form of drugs, you should consider the following aspects:
- Which form is preferable: omega-3 fatty acids in capsules, dragees or liquid oil solution.
- Form in which the acid is produced: There are 2 varieties - triglycerides and ethyl ester. Triglycerides are better absorbed and less susceptible to external destruction. The best fatty acids are produced in this form. As a rule, manufacturers try to attribute the form of execution to the acid. If there is no such note, it means that the drug is most likely released in the form of ethyl ether.
- View the ratio and quantity of EPA and DHA. The best omega-3 fatty acids are those in which the ratio of the two parameters is close to 2:1 or 1:1, and the total amount in grams starts from 500 grams (on average, on the package it may look like this: EPA - 280 grams. , DHA - 330 g, 280 + 330 = 610 g - a good useful index).
- For omega-6 and 9 acids, the quality of the product is determined by the general proportionality of the acids: 5:1:1, 5:2:1 is allowed (formula O3-O6-O9). There should not be an excess of omega-9 acids.
- Pay attention to the appearance of the packaging: the jar containing omega fatty acids in capsules or dragees should not be completely transparent. Omega acids do not like daylight.
How to achieve the desired balance between acids in your daily menu
When choosing food products for your daily diet, you should know where and in what proportions a particular acid group predominates.
- Omega-3 predominates in oil products: olive, sunflower, flaxseed, rapeseed oils.
- Omega-6, due to its affinity with saturated acids, predominates in natural animal proteins: all types of meat, milk, eggs.
- Omega-9 is found in large quantities in nuts, legumes and whole grains.
Correct proportional forms of acids in the daily diet
In a properly composed menu for a healthy person, the proportional ratio of acids should be the same as in ready-made capsules: 5:1:1 or 5:2:1. It should be remembered that an excess, as well as a deficiency, of omega fatty acids can lead to serious disorders (hormonal imbalances, apathy, joint pain, insomnia, etc.).
The danger of acid deficiency for the human body
Assessing the important role of acids in the formation of the body of any living creature, it is difficult to underestimate the lack of these substances. A deficiency of omega acids can lead a person to a number of serious diseases:
- Autoimmune pathologies: autoimmune thyroiditis, nonspecific immunodeficiency conditions, allergic reactions, especially of seasonal origin, herpetic exacerbations.
- Hormonal abnormalities: Basedow's disease, hypertrophy of the thymus gland in adulthood, dysmenorrhea in women, hypospermia and aspermia in men, infertility, anorexia, decreased serotonin levels.
- Digestive disorders: poor absorption of nutrients, hypoacid gastritis, impaired bile production, appendicitis, dysbacteriosis.
- Central nervous system disorders: impaired attention, memory, depression, irritability, tearfulness.
- Blood function disorders: iron deficiency anemia, blood clotting disorders, decrease in the total level of leukocytes.
- Oncological diseases: leukemia, brain oncology, gastrointestinal oncology, endocrine system oncology are predominantly developing.
- Disorders of the skeletal system: osteoporosis, acceleration of degenerative processes, arthrosis destruction, thinning of cartilaginous layers.
- Lack of omega acids in pregnant women: complexly leads to delays in mental and physical development in the fetus.
The ability to achieve the correct balance of fatty acids is an experience comparable to alchemy. Omega acids are essential components of any organic tissue. Nature does not tolerate shortages and excess; only when true balance is achieved will the most valuable thing that every living organism has - its life and health - be preserved.
Unsaturated fatty acids (UFA) are compounds that are involved in various processes of human life. However, our body cannot synthesize most of them, so it must receive the required amount from food. What role do these substances play and how much do we need for normal functioning?
Types of NLC
The group of unsaturated (unsaturated) fatty acids includes monounsaturated (MUFA) and polyunsaturated (PUFA). The first have another name - Omega-9. The most common and important of the monounsaturated fats is oleic acid. It is found in the following products:
- in olives and olive oil;
- in nuts, for example, in peanuts and peanut oil;
- in avocados;
- in corn seed oil;
- in sunflower seed oil and rapeseed oil.
Olive and rapeseed oil contain the most oleic acid.
PUFAs are of greatest value to us. They are also called essential because they are not produced by the human body. Their third name is vitamin F, although, in fact, these are not vitamins at all.
Among polyunsaturated fatty acids, there are two subgroups of fatty acids. Of these, Omega-3s are more beneficial. Omega-6 acids are also important, we just don’t usually lack them.
The most famous Omega-3s:
- docosahexaenoic acid,
- alpha-linolenic,
- eicosapentaenoic.
The most accessible products containing Omega-3 are flaxseed oil, walnuts and wheat germ and rapeseed oil. Linoleic acid is widely known from the Omega-6 group. All these PUFAs are found in sunflower and cottonseed oil, corn and soybean seed oil, nuts, and sunflower seeds.
Useful properties of EFAs
Unsaturated fatty acids make up the intercellular membranes. With their deficiency, metabolism is disrupted, especially fat, and cellular respiration becomes difficult.
Sufficient consumption of EFAs prevents the deposition of cholesterol and reduces the risk of heart and vascular diseases. In addition, these substances reduce the number of platelets and prevent the blood from thickening. Unsaturated fatty acids dilate blood vessels, prevent thrombosis and heart attacks. Thanks to the action of vitamin F, blood supply to all organs and tissues improves, cells and the entire body are renewed. Increasing the Omega-3 content in the heart muscle contributes to more efficient functioning of this organ.
Unsaturated fatty acids are involved in the formation of prostaglandins - substances responsible for the functioning of our immunity. With their insufficient production, a person becomes more susceptible to infectious diseases, and the manifestations of allergies intensify.
Unsaturated fatty acids have a beneficial effect on the skin. They restore its protective properties and stimulate intercellular metabolism. By increasing the amount of EFAs in your diet, you will quickly notice that your skin has become denser and more hydrated, and unevenness and inflammation have disappeared. Acids successfully deal with the blockage of the sebaceous glands: the pores open and cleanse. With sufficient consumption of EFAs, wounds on the surface of the body heal faster. The effect of vitamin F on the skin is so beneficial that acids are added to various cosmetics. PUFAs work especially well with aging skin, successfully combating fine wrinkles.
If your diet contains enough Omega-3 acids and vitamin D, bone formation accelerates. Phosphorus and calcium are absorbed better. Omega-3s are involved in the formation of bioregulators - substances responsible for the normal course of various processes in our body.
Unsaturated fatty acids are an important source of energy. They are healthy fats that we get from food. Saturated substances that come into the body from animal products contain large amounts of bad cholesterol. People whose diet is based on large amounts of meat and dairy foods have a much higher risk of developing cardiovascular diseases.
Unsaturated fatty acids, in particular Omega-3, improve the conduction of nerve impulses and contribute to more efficient functioning of brain cells. With the participation of this component, substances are produced that are involved in the production of serotonin, which is known as the hormone of happiness. Thus, PUFAs promote a good mood and protect a person from depression.
How much should you use?
When consuming these beneficial compounds, it is important not only to observe their permissible amount, but also to remember the proportion. In the human diet, for one share of Omega-3, you need to consume from two to four shares of Omega-6. But this proportion is observed very rarely. In the average person's menu, on average, one gram of Omega-3 acids accounts for about 30 grams of Omega-6. The consequence of abuse of the latter is increased blood clotting and thrombus formation. The risk of heart attacks, heart and vascular diseases increases. The functioning of the immune system is disrupted, autoimmune diseases and allergic reactions occur more often.
It is convenient to build the ratio of EFAs based on the required amount of Omega-3 in the diet. A person needs from 1 to 3 grams of this PUFA per day. Therefore, the required amount of Omega-6 is between 2 and 12 grams, depending on individual needs.
The best sources of EFAs are products of plant origin. They do not contain harmful fats, are rich in vitamins, minerals, and dietary fiber. There are especially many PUFAs in oils.
When purchasing products for your table, pay special attention to their freshness and production method, as well as the conditions under which they were stored. Unsaturated fatty acids are easily subject to oxidation, losing all their beneficial properties. Destructive processes occur upon contact with air, exposure to heat and light. If you want to get the benefits of oil, don't fry with it! As a result, free radicals are formed in the product, which have a harmful effect on our body and can cause various diseases.
When purchasing and including vegetable oil in your diet, you need to pay attention to the following points.
- It must be unrefined, non-deodorized, cold-pressed.
- The oil must be stored in a tightly closed container so that it does not expire.
- It is required that the oil be stored without access to light: in a dark glass bottle, in opaque packaging.
- The best storage container is a metal can or glass bottle.
- It is better to purchase oil in small containers.
- After opening, it should be stored away from light, in a cool place, for no more than six months;
- Good butter remains liquid even in the refrigerator.
Unsaturated fatty acids are essential for our body. Vegetable oils are the optimal source of EFAs. When consuming them, it is necessary to observe moderation, since excess fat in the diet can do more harm than good.
Saturated(synonym limit) fatty acid(English) saturated fatty acids) - monobasic fatty acids that do not have double or triple bonds between neighboring carbon atoms, that is, all such bonds are only single.
Fatty acids that have one or more double bonds between carbon atoms are not classified as saturated fatty acids. If there is only one double bond, the acid is called monounsaturated. If there is more than one double bond, it is polyunsaturated.
Saturated fatty acids make up 33-38% of human subcutaneous fat (in descending order: palmitic, stearic, myristic and others).
Saturated fatty acid intake standards
According to Methodological Recommendations MP 2.3.1.2432-08 “Norms for physiological needs for energy and nutrients for various groups of the population of the Russian Federation”, approved by Rospotrebnadzor on December 18, 2008: “The saturation of fat is determined by the number of hydrogen atoms that each fatty acid contains. Medium chain fatty acids (C8-C14) are able to be absorbed in the digestive tract without the participation of bile acids and pancreatic lipase, are not deposited in the liver and are subject to β-oxidation. Animal fats can contain saturated fatty acids with a chain length of up to twenty or more carbon atoms, they have a solid consistency and a high melting point. These animal fats include lamb, beef, pork and a number of others. High intake of saturated fatty acids is a major risk factor for diabetes, obesity, cardiovascular disease and other diseases.Saturated fatty acid intake for adults and children should be no more than 10% on the calorie content of the daily diet."
The same rule: “saturated fatty acids should provide no more than 10% of total calories for any age” is contained in the 2015–2020 Dietary Guidelines for Americans (the official publication of the US Department of Health).
Essential saturated fatty acids
Different authors define differently which carboxylic acids are fatty acids. The broadest definition: fatty acids are carboxylic acids that do not have aromatic bonds. We will use the widely accepted approach, in which a fatty acid is a carboxylic acid that does not have branches and closed chains (but without specifying the minimum number of carbon atoms). With this approach, the general formula for saturated fatty acids is as follows: CH 3 -(CH 2) n -COOH (n=0,1,2...). Many sources do not classify the first two of this series of acids (acetic and propionic) as fatty acids. At the same time, in gastroenterology, acetic, propionic, butyric, valeric, capronic (and their isomers) belong to the subclass of fatty acids - short chain fatty acids(Minushkin O.N.). At the same time, a common approach is when acids from caproic to lauric are classified as medium-chain fatty acids, those with a smaller number of carbon atoms are short-chain, and those with a larger number are long-chain.Short-chain fatty acids containing no more than 8 carbon atoms (acetic, propionic, butyric, valeric, caproic and their isomers) can evaporate with water vapor when boiled, therefore they are called volatile fatty acids. Acetic, propionic and butyric acids are formed during anaerobic fermentation of carbohydrates, while protein metabolism leads to the formation of branched carbon-chain carboxylic acids. The main carbohydrate substrate available to the intestinal microflora is the undigested remains of plant cell membranes and mucus. As a metabolic marker of anaerobic opportunistic microflora, volatile fatty acids in healthy people act as physiological regulators of the motor function of the digestive tract. However, during pathological processes affecting the intestinal microflora, their balance and dynamics of formation change noticeably.
In nature mainly found in fatty acids even number of carbon atoms. This is due to their synthesis, in which pairwise addition of carbon atoms occurs.
| Acid name | Semi-expanded formula | Schematic illustration | ||
| Trivial | Systematic | |||
| Vinegar | Ethanova | CH3-COOH |
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| Propionic | Propane | CH 3 -CH 2 -COOH |
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| Oily |
Butane | CH 3 -(CH 2) 2 -COOH |
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| Valerian | Pentanic | CH 3 -(CH 2) 3 -COOH |
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| Nylon | Hexane | CH 3 -(CH 2) 4 -COOH |
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| Enanthic | Heptane | CH 3 -(CH 2) 5 -COOH |
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| Caprylic | Octane | CH 3 -(CH 2) 6 -COOH |
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| Pelargon | Nonanova | CH 3 -(CH 2) 7 -COOH |
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| Kaprinovaya | Dean's | CH 3 -(CH 2) 8 -COOH |
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| Undecyl | Undecane | CH 3 -(CH 2) 9 -COOH |
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| Lauric | Dodecane | CH 3 -(CH 2) 10 -COOH |
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| Tridecyl | Tridecane | CH 3 -(CH 2) 11 -COOH |
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| Myristic | Tetradecane | CH 3 -(CH 2) 12 -COOH |
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| Pentadecyl | Pentadecane | CH 3 -(CH 2) 13 -COOH | ||
| Palmitic | Hexadecane | CH 3 -(CH 2) 14 -COOH | ||
| Margarine | Heptadecanic | CH 3 -(CH 2) 15 -COOH | ||
| Stearic | Octadecane | CH 3 -(CH 2) 16 -COOH | ||
| Nonadecylic | Nonadecane | CH 3 -(CH 2) 17 -COOH | ||
| Arachinova | Eicosan | CH 3 -(CH 2) 18 -COOH | ||
| Geneicocylic | Heneicosanovaya | CH 3 -(CH 2) 19 -COOH | ||
| Begenovaya | Docosanova | CH 3 -(CH 2) 20 -COOH | ||
| Tricotyl | Tricosan | CH 3 -(CH 2) 21 -COOH | ||
| Lignoceric | Tetracosane |
CH 3 -(CH 2) 22 -COOH | ||
| Pentacocylic | Pentacosane | CH 3 -(CH 2) 23 -COOH | ||
| Cerotinic | Hexacosane | CH 3 -(CH 2) 24 -COOH | ||
| Heptacocylic | Heptacosan | CH 3 -(CH 2) 25 -COOH | ||
| Montana | Octacosan | CH 3 -(CH 2) 26 -COOH | ||
| Nonacocyl | Nonacosanova | CH 3 -(CH 2) 27 -COOH | ||
| Melissa | Triacontane | CH 3 -(CH 2) 28 -COOH | ||
| Gentriacontylus | Gentriacontanovaya | CH 3 -(CH 2) 29 -COOH | ||
| Lacerine | Dotriacontane | CH 3 -(CH 2) 30 -COOH | ||
Saturated fatty acids in cow's milk
The composition of milk fat triglycerides is dominated by saturated acids, their total content ranges from 58 to 77% (the average is 65%), reaching a maximum in winter and a minimum in summer. Among the saturated acids, palmitic, myristic and stearic acids predominate. The content of stearic acid increases in summer, and myristic and palmitic acid - in winter. This is due to differences in feed rations and physiological characteristics (intensity of synthesis of individual fatty acids) of animals. Compared to fats of animal and vegetable origin, milk fat is characterized by a high content of myristic acid and low molecular weight volatile saturated fatty acids - butyric, caproic, caprylic and capric, amounting to a total of 7.4 to 9.5% of the total fatty acids. The percentage composition of the main fatty acids (including their triglycerides) in milk fat (Bogatova O.V., Dogareva N.G.):- oil - 2.5-5.0%
- nylon -1.0-3.5%
- caprylic - 0.4-1.7%
- capric - 0.8-3.6%
- lauric -1.8-4.2%
- myristic - 7.6-15.2%
- palmitic - 20.0-36.0%
- stearic -6.5-13.7%
Antibiotic activity of saturated fatty acids
All saturated fatty acids have antibiotic activity, but those with 8 to 16 carbon atoms are the most active. The most active of them is undecyl, which at a certain concentration inhibits growth Mycobacterium tuberculosis, Mycobacterium bovis, Escherichia coli, Salmonella paratyphi, Micrococcus luteus, Serratia marcescens, Shigella flexneri, Trichophyton gypseum. The antibiotic activity of saturated fatty acids depends significantly on the acidity of the environment. At pH=6, caprylic and capric acids act on both gram-positive and gram-negative bacteria, while lauric and myristic acids act only on gram-positive bacteria. With increasing pH, the activity of lauric acid towards Staphylococcus aureus and other gram-positive bacteria decreases rapidly. With regard to gram-negative bacteria, the situation is the opposite: at a pH of less than 7, lauric acid has almost no effect, but becomes very active at a pH of more than 9 (Shemyakin M.M.).Among saturated fatty acids with an even number of carbon atoms, lauric acid has the greatest antibiotic activity. It is also the most active against gram-positive microorganisms among all fatty acids with a short chain of up to 12 carbon atoms. Fatty acids with a short chain of up to 6 carbon atoms have a bactericidal effect on gram-negative microorganisms (Rybin V.G., Blinov Yu.G.).
Saturated fatty acids in medicines and dietary supplements
A number of saturated fatty acids, in particular lauric and myristic acids, have bactericidal, viricidal and fungicidal activity, leading to the suppression of the development of pathogenic microflora and yeast fungi. These acids are capable of potentiating the antibacterial effect of antibiotics in the intestine, which can significantly increase the effectiveness of treatment of acute intestinal infections of bacterial and viral-bacterial etiology. Some fatty acids, for example, lauric and myristic, also act as an immunological stimulant when interacting with bacterial or viral antigens, helping to increase the body's immune response to the introduction of an intestinal pathogen (Novokshenov et al.). Presumably, caprylic acid inhibits the growth of yeast fungi and maintains the normal balance of microorganisms in the colon, genitourinary system and on the skin, prevents excessive growth of yeast fungi and, above all, the genus Candida without interfering with the proliferation of beneficial saprophytic bacteria. However, these qualities of saturated fatty acids are not used in medicines (these acids are practically absent among the active ingredients of medicines); in the composition of medicines they are used as excipients, and their above-mentioned and other properties that may be beneficial for human health are emphasized by manufacturers Dietary supplements and cosmetics.One of the few drugs that contains fatty acids as part of the active substance, highly purified fish oil, is Omegaven (ATC code “B05BA02 Fat emulsions”). Among other fatty acids mentioned are saturated:
- palmitic acid - 2.5-10 g (per 100 g of fish oil)
- myristic acid - 1-6 g (per 100 g fish oil)
- stearic acid - 0.5-2 g (per 100 g fish oil) ”, containing articles for healthcare professionals addressing these issues.
Saturated fatty acids in cosmetics and detergents
Saturated fatty acids are very widely used in cosmetics; they are included in a variety of creams, ointments, dermatotropic and detergents, and toilet soap. In particular, palmitic acid and its derivatives are used as structure formers, emulsifiers, and emollients. Oils high in palmitic, myristic and/or stearic acids are used to make bar soap. Lauric acid is used as an antiseptic additive for creams and skin care products, and as a foaming catalyst in soap making. Caprylic acid has a regulating effect on the growth of yeast fungi, and also normalizes the acidity of the skin (including the scalp), and promotes better oxygen saturation of the skin.
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Men Expert L'Oreal cleanser contains saturated fatty acids: myristic, stearic, palmitic and lauric |
Dove cream soap contains saturated fatty acids: stearic and lauric |
Sodium (less often potassium) salts of stearic, palmitic, lauric (as well as) acids are the main detergent components of solid toilet and laundry soap and many other detergents.
Saturated fatty acids in the food industry
Fatty acids, including saturated ones, are used in the food industry as a food additive - an emulsifier, foam stabilizer, glazing agent and defoamer, with the index “E570 Fatty acids”. In this capacity, stearic acid is included, for example, in the AlfaVit vitamin and mineral complex.Saturated fatty acids have contraindications, side effects and application features; when used for health purposes or as part of medications or dietary supplements, consultation with a specialist is necessary.
(with only single bonds between carbon atoms), monounsaturated (with one double bond between carbon atoms) and polyunsaturated (with two or more double bonds, usually located through the CH 2 group). They differ in the number of carbon atoms in the chain and, in the case of unsaturated acids, in position, configuration (usually cis-) and number of double bonds. Fatty acids can be roughly divided into lower (up to seven carbon atoms), medium (eight to twelve carbon atoms) and higher (more than twelve carbon atoms). Based on the historical name, these substances must be components of fats. Today this is not the case; The term “fatty acids” refers to a broader group of substances.
Carboxylic acids starting with butyric acid (C4) are considered fatty acids, while fatty acids obtained directly from animal fats generally have eight or more carbon atoms (caprylic acid). The number of carbon atoms in natural fatty acids is mostly even, which is due to their biosynthesis with the participation of acetyl coenzyme A.
A large group of fatty acids (over 400 different structures, although only 10-12 are common) are found in vegetable seed oils. There is a high percentage of rare fatty acids in the seeds of certain plant families.
R-COOH + CoA-SH + ATP → R-CO-S-CoA + 2P i + H + + AMP
Synthesis
Circulation
Digestion and absorption
Short- and medium-chain fatty acids are absorbed directly into the blood through the capillaries of the intestinal tract and pass through the portal vein, like other nutrients. The longer chain ones are too large to pass directly through the small capillaries of the intestine. Instead, they are absorbed by the fatty walls of the intestinal villi and re-synthesized into triglycerides. Triglycerides are coated with cholesterol and proteins to form chylomicrons. Inside the villi, the chylomicron enters the lymphatic vessels, the so-called lacteal capillary, where it is absorbed by the large lymphatic vessels. It is transported through the lymphatic system all the way to a place close to the heart where the blood arteries and veins are largest. The thoracic canal releases chylomicrons into the bloodstream through the subclavian vein. In this way, triglycerides are transported to places where they are needed.
Types of existence in the body
Fatty acids exist in different forms at different stages of the blood circulation. They are absorbed in the intestine to form chylomicrons, but at the same time they exist as very low-density lipoproteins or low-density lipoproteins after conversion in the liver. When released from adipocytes, fatty acids enter the blood freely.
Acidity
Acids with a short hydrocarbon tail, such as formic and acetic acids, are completely miscible with water and dissociate to form fairly acidic solutions (pK a 3.77 and 4.76, respectively). Fatty acids with a longer tail differ slightly in acidity. For example, nonanoic acid has a pK a of 4.96. However, as the tail length increases, the solubility of fatty acids in water decreases very quickly, resulting in these acids making little difference to the solution. The value of pK a values for these acids becomes significant only in the reactions in which these acids are capable of entering. Acids that are insoluble in water can be dissolved in warm ethanol and titrated with sodium hydroxide solution, using phenolphthalein as an indicator, to a pale pink color. This analysis allows you to determine the fatty acid content of a portion of triglycerides after hydrolysis.
Fatty acid reactions
Fatty acids react in the same way as other carboxylic acids, which involves esterification and acid reactions. Reduction of fatty acids results in fatty alcohols. Unsaturated fatty acids can also undergo addition reactions; most typically hydrogenation, which is used to convert vegetable fats into margarine. As a result of partial hydrogenation of unsaturated fatty acids, cis isomers characteristic of natural fats can transform into trans form. In the Warrentrapp reaction, unsaturated fats can be broken down in molten alkali. This reaction is important for determining the structure of unsaturated fatty acids.
Auto-oxidation and rancidity
Fatty acids undergo auto-oxidation and rancidity at room temperature. In doing so, they decompose into hydrocarbons, ketones, aldehydes and small amounts of epoxides and alcohols. Heavy metals, contained in small quantities in fats and oils, accelerate autoxidation. To avoid this, fats and oils are often treated with chelating agents such as citric acid.
Application
Sodium and potassium salts of higher fatty acids are effective surfactants and are used as soaps. In the food industry, fatty acids are registered as food additives E570, as a foam stabilizer, glazing agent and defoamer.
Branched fatty acids
Branched carboxylic acids of lipids are usually not classified as fatty acids themselves, but are considered as their methylated derivatives. Methylated at the penultimate carbon atom ( iso-fatty acids) and at the third from the end of the chain ( anteiso-fatty acids) are included as minor components in the composition of lipids of bacteria and animals.
Branched carboxylic acids are also part of the essential oils of some plants: for example, valerian essential oil contains isovaleric acid:
Essential fatty acids
Saturated fatty acids
General formula: C n H 2n+1 COOH or CH 3 -(CH 2) n -COOH
| Trivial name | Gross formula | Finding | T.pl. | pKa | ||
|---|---|---|---|---|---|---|
| Butyric acid | Butanoic acid | C3H7COOH | CH3(CH2)2COOH | Butter, wood vinegar | −8 °C | |
| Caproic acid | Hexanoic acid | C5H11COOH | CH3(CH2)4COOH | Oil | −4 °C | 4,85 |
| Caprylic acid | Octanoic acid | C7H15COOH | CH3(CH2)6COOH | 17 °C | 4,89 | |
| Pelargonic acid | Nonanoic acid | C8H17COOH | CH3(CH2)7COOH | 12.5 °C | 4.96 | |
| Capric acid | Decanoic acid | C9H19COOH | CH3(CH2)8COOH | Coconut oil | 31°C | |
| Lauric acid | Dodecanoic acid | C 11 H 23 COOH | CH 3 (CH 2) 10 COOH | 43.2 °C | ||
| Myristic acid | Tetradecanoic acid | C 13 H 27 COOH | CH 3 (CH 2) 12 COOH | 53.9 °C | ||
| Palmitic acid | Hexadecanoic acid | C 15 H 31 COOH | CH 3 (CH 2) 14 COOH | 62.8 °C | ||
| Margaric acid | Heptadecanoic acid | C 16 H 33 COOH | CH 3 (CH 2) 15 COOH | 61.3 °C | ||
| Stearic acid | Octadecanoic acid | C 17 H 35 COOH | CH 3 (CH 2) 16 COOH | 69.6 °C | ||
| Arachidic acid | Eicosanoic acid | C 19 H 39 COOH | CH 3 (CH 2) 18 COOH | 75.4 °C | ||
| Behenic acid | Docosanoic acid | C 21 H 43 COOH | CH 3 (CH 2) 20 COOH | |||
| Lignoceric acid | Tetracosanoic acid | C 23 H 47 COOH | CH 3 (CH 2) 22 COOH | |||
| Cerotinic acid | Hexacosanoic acid | C 25 H 51 COOH | CH 3 (CH 2) 24 COOH | |||
| Montanoic acid | Octacosanoic acid | C 27 H 55 COOH | CH 3 (CH 2) 26 COOH |
Monounsaturated fatty acids
General formula: CH 3 -(CH 2) m -CH=CH-(CH 2) n -COOH (m = ω -2; n = Δ -2)
| Trivial name | Systematic name (IUPAC) | Gross formula | IUPAC formula (carb end) | Rational semi-expanded formula | ||
|---|---|---|---|---|---|---|
| Acrylic acid | 2-propenoic acid | C 2 H 3 COOH | 3:1ω1 | 3:1Δ2 | CH 2 =CH-COOH | |
| Methacrylic acid | 2-methyl-2-propenoic acid | C 3 H 5 OOH | 4:1ω1 | 3:1Δ2 | CH 2 =C(CH 3)-COOH | |
| Crotonic acid | 2-butenoic acid | C 3 H 5 COOH | 4:1ω2 | 4:1Δ2 | CH 2 -CH=CH-COOH | |
| Vinylacetic acid | 3-butenoic acid | C 3 H 6 COOH | 4:1ω1 | 4:1Δ3 | CH 2 =CH-CH 2 -COOH | |
| Laurooleic acid | cis-9-dodecenoic acid | C 11 H 21 COOH | 12:1ω3 | 12:1Δ9 | CH 3 -CH 2 -CH=CH-(CH 2) 7 -COOH | |
| Myristooleic acid | cis-9-tetradecenoic acid | C 13 H 25 COOH | 14:1ω5 | 14:1Δ9 | CH 3 -(CH 2) 3 -CH=CH-(CH 2) 7 -COOH | |
| Palmitoleic acid | cis-9-hexadecenoic acid | C 15 H 29 COOH | 16:1ω7 | 16:1Δ9 | CH 3 -(CH 2) 5 -CH=CH-(CH 2) 7 -COOH | |
| Petroselinic acid | cis-6-octadecenoic acid | C 17 H 33 COOH | 18:1ω12 | 18:1Δ6 | CH 3 -(CH 2) 16 -CH=CH-(CH 2) 4 -COOH | |
| Oleic acid | cis-9-octadecenoic acid | C 17 H 33 COOH | 18:1ω9 | 18:1Δ9 | ||
| Elaidic acid | trans-9-octadecenoic acid | C 17 H 33 COOH | 18:1ω9 | 18:1Δ9 | CH 3 -(CH 2) 7 -CH=CH-(CH 2) 7 -COOH | |
| Cis-vaccenic acid | cis-11-octadecenoic acid | C 17 H 33 COOH | 18:1ω7 | 18:1Δ11 | ||
| Trans-vaccenic acid | trans-11-octadecenoic acid | C 17 H 33 COOH | 18:1ω7 | 18:1Δ11 | CH 3 -(CH 2) 5 -CH=CH-(CH 2) 9 -COOH | |
| Gadoleic acid | cis-9-eicosenoic acid | C 19 H 37 COOH | 20:1ω11 | 19:1Δ9 | CH 3 -(CH 2) 9 -CH=CH-(CH 2) 7 -COOH | |
| Gondoic acid | cis-11-eicosenoic acid | C 19 H 37 COOH | 20:1ω9 | 20:1Δ11 | CH 3 -(CH 2) 7 -CH=CH-(CH 2) 9 -COOH | |
| Erucic acid | cis-9-docasenoic acid | C 21 H 41 COOH | 22:1ω13 | 22:1Δ9 | CH 3 -(CH 2) 11 -CH=CH-(CH 2) 7 -COOH | |
| Nervonic acid | cis-15-tetracosenoic acid | C 23 H 45 COOH | 24:1ω9 | 23:1Δ15 | CH 3 -(CH 2) 7 -CH=CH-(CH 2) 13 -COOH |
Polyunsaturated fatty acids
General formula: CH 3 -(CH 2) m -(CH=CH-(CH 2) x (CH 2)n-COOH
| Trivial name | Systematic name (IUPAC) | Gross formula | IUPAC formula (methyl end) | IUPAC formula (carb end) | Rational semi-expanded formula | |
|---|---|---|---|---|---|---|
| Sorbic acid | trans,trans-2,4-hexadienoic acid | C 5 H 7 COOH | 6:2ω3 | 6:2Δ2.4 | CH 3 -CH=CH-CH=CH-COOH | |
| Linoleic acid | cis,cis-9,12-octadecadienoic acid | C 17 H 31 COOH | 18:2ω6 | 18:2Δ9.12 | CH 3 (CH 2) 3 -(CH 2 -CH=CH) 2 -(CH 2) 7 -COOH | |
| Linolenic acid | cis,cis,cis-6,9,12-octadecatrienoic acid | C 17 H 28 COOH | 18:3ω6 | 18:3Δ6,9,12 | CH 3 -(CH 2)-(CH 2 -CH=CH) 3 -(CH 2) 6 -COOH | |
| Linolenic acid | cis,cis,cis-9,12,15-octadecatrienoic acid | C 17 H 29 COOH | 18:3ω3 | 18:3Δ9,12,15 | CH 3 -(CH 2 -CH=CH) 3 -(CH 2) 7 -COOH | |
| Arachidonic acid | cis-5,8,11,14-eicosotetraenoic acid | C 19 H 31 COOH | 20:4ω6 | 20:4Δ5,8,11,14 | CH 3 -(CH 2) 4 -(CH=CH-CH 2) 4 -(CH 2) 2 -COOH | |
| Dihomo-γ-linolenic acid | 8,11,14-eicosatrienoic acid | C 19 H 33 COOH | 20:3ω6 | 20:3Δ8,11,14 | CH 3 -(CH 2) 4 -(CH=CH-CH 2) 3 -(CH 2) 5 -COOH | |
| - | 4,7,10,13,16-docosapentaenoic acid | C 19 H 29 COOH | 20:5ω4 | 20:5Δ4,7,10,13,16 | CH 3 -(CH 2) 2 -(CH=CH-CH 2) 5 -(CH 2)-COOH | |
| Timnodonic acid | 5,8,11,14,17-eicosapentaenoic acid | C 19 H 29 COOH | 20:5ω3 | 20:5Δ5,8,11,14,17 | CH 3 -(CH 2)-(CH=CH-CH 2) 5 -(CH 2) 2 -COOH | |
| Cervonic acid | 4,7,10,13,16,19-docosahexaenoic acid | C 21 H 31 COOH | 22:6ω3 | 22:3Δ4,7,10,13,16,19 | CH 3 -(CH 2)-(CH=CH-CH 2) 6 -(CH 2)-COOH | |
| - | 5,8,11-eicosatrienoic acid | C 19 H 33 COOH | 20:3ω9 | 20:3Δ5,8,11 | CH 3 -(CH 2) 7 -(CH=CH-CH 2) 3 -(CH 2) 2 -COOH |
Notes
see also
| Types of lipids | |
|---|---|
| Are common | Saturated fats | Unsaturated fats Monounsaturated fats Polyunsaturated fats | Cholesterol |
| By structure | Trans fats | Omega-3 unsaturated | Omega-6 unsaturated | Omega-9-unsaturated |
| Phospholipids | Phosphatidylcholine | Phosphatidylserine | Phosphatidylinositol | Phosphatidylethanolamine | Cardiolipin | Dipalmitoylphosphatidylcholine |
| Eicosanoids | Prostaglandins | Prostacyclin | Thromboxanes | Leukotrienes |
| Fatty acid | Lauric acid | Palmitic acid | Myristic acid | Stearic acid | Caprylic acid | Arachidonic acid |
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See what “Fatty acids” are in other dictionaries:
Monobasic carboxylic acids aliphatic. row. Basic structural component plural lipids (neutral fats, phosphoglycerides, waxes, etc.). Free fatty acids are present in organisms in trace quantities. Predominant in living nature. there are higher women... ... Biological encyclopedic dictionary
fatty acid- High-molecular carboxylic acids that are part of vegetable oils, animal fats and related substances. Note For hydrogenation, fatty acids isolated from vegetable oils, animal fats and fat wastes are used.… … Technical Translator's Guide
FATTY ACIDS, organic compounds, constituent components of FAT (hence the name). In composition, they are carboxylic acids containing one carboxyl group (COOH). Examples of saturated fatty acids (in the hydrocarbon chain... ... Scientific and technical encyclopedic dictionary
In the modern world, life rushes by at an accelerated pace. Often there is not enough time even to sleep. Fast food, saturated with fat, which is commonly called fast food, has almost completely conquered its place in the kitchen.
But thanks to the abundance of information about a healthy lifestyle, more and more people are drawn to a healthy lifestyle. However, many consider saturated fats to be the main source of all problems.
Let's figure out how justified the widespread opinion about the dangers of saturated fats is. In other words, should you eat foods rich in saturated fat at all?
Products with the maximum content of EFAs:
The indicated amount is approximate amount per 100 g of product
General characteristics of saturated fatty acids
From a chemical point of view, saturated fatty acids (SFAs) are substances with single bonds of carbon atoms. These are the most concentrated fats.
EFAs can be of natural or artificial origin. Artificial fats include margarine, natural fats include butter, lard, etc.
EFAs are found in meat, dairy, and some plant foods.
A special property of such fats is that they do not lose their solid form at room temperature. Saturated fats fill the human body with energy and actively participate in the process of cell structure.
Saturated fatty acids are butyric, caprylic, caproic, and acetic acid. As well as stearic, palmitic, capric acid and some others.
EFAs tend to be deposited in the body “in reserve” in the form of fat deposits. Under the influence of hormones (adrenaline and norepinephrine, glucagon, etc.), EFAs are released into the bloodstream, releasing energy for the body.
Helpful advice:
To identify foods that are higher in saturated fat, simply compare their melting points. The leader will have higher EFA content.
Daily requirement for saturated fatty acids
The need for saturated fatty acids is 5% of the total daily human diet. It is recommended to consume 1-1.3 g of fat per 1 kg of weight. The need for saturated fatty acids is 25% of the total fat. It is enough to eat 250g of low-fat cottage cheese (0.5% fat), 2 eggs, 2 tsp. olive oil.
The need for saturated fatty acids increases:
- for various pulmonary diseases: tuberculosis, severe and advanced forms of pneumonia, bronchitis, early stages of lung cancer;
- during the treatment of stomach ulcers, duodenal ulcers, gastritis. For stones in the liver, gall bladder or bladder;
- with general exhaustion of the human body;
- when the cold season comes and additional energy is spent on heating the body;
- during pregnancy and breastfeeding;
- among residents of the Far North.
The need for saturated fat is reduced:
- with significant excess body weight (you need to reduce the intake of EFAs, but not eliminate them completely!);
- with high blood cholesterol levels;
- cardiovascular diseases;
- with a decrease in the body’s energy consumption (rest, sedentary work, hot season).
EFA digestibility
Saturated fatty acids are poorly absorbed by the body. The consumption of such fats involves long-term processing of them into energy. It is best to use products that have a small amount of fat.
Choose lean chicken, turkey, and fish is also suitable. Dairy products are better absorbed if they have a low fat content.
Beneficial properties of saturated fatty acids, their effect on the body
Saturated fatty acids are considered to be the most harmful. But if you consider that breast milk is saturated with these acids in large quantities (in particular, lauric acid), it means that the consumption of fatty acids is inherent in nature. And this is of great importance for human life. You just need to know which foods are best to eat.
And you can get plenty of such benefits from fats! Animal fats are the richest source of energy for humans. In addition, it is an indispensable component in the structure of cell membranes, as well as a participant in the important process of hormone synthesis. Only due to the presence of saturated fatty acids does the successful absorption of vitamins A, D, E, K and many microelements occur.
Proper consumption of saturated fatty acids helps improve potency, regulates and normalizes the menstrual cycle. Optimal consumption of fatty foods prolongs and improves the functioning of internal organs.
Interaction with other elements
It is very important for saturated fatty acids to have interaction with essential elements. These are vitamins that belong to the class of fat-soluble.
The first and most important on this list is vitamin A. It is found in carrots, persimmons, bell peppers, liver, sea buckthorn, and egg yolks. Thanks to him - healthy skin, luxurious hair, strong nails.
Vitamin D is also an important element, which helps prevent rickets.
Signs of a lack of EFAs in the body
- disruption of the nervous system;
- insufficient body weight;
- deterioration of the condition of nails, hair, skin;
- hormonal imbalance;
- infertility.
Signs of excess saturated fatty acids in the body:
- significant excess body weight;
- development of diabetes;
- increased blood pressure, cardiac dysfunction;
- formation of stones in the kidneys and gall bladder.
Factors influencing the content of EFAs in the body
Not consuming EFAs puts increased stress on the body because it has to look for substitutes from other food sources to synthesize fats. Therefore, the consumption of EFAs is an important factor in the presence of saturated fats in the body.
Selection, storage and preparation of foods containing saturated fatty acids
Following a few simple rules when selecting, storing and preparing foods will help keep saturated fatty acids healthy.
- 1 If you do not have increased energy expenditure, when choosing food products it is better to give preference to those in which the saturated fat content is low. This will enable the body to better absorb them. If you have foods high in saturated fatty acids, then you should simply limit yourself to small amounts.
- 2 Storage of fats will be long-term if moisture, high temperature, and light do not enter them. Otherwise, saturated fatty acids change their structure, which leads to deterioration in the quality of the product.
- 3 How to properly prepare foods with EFAs? Culinary processing of foods rich in saturated fats involves grilling, roasting, stewing and boiling. It is better not to fry. This leads to an increase in calorie content of food and reduces its beneficial properties.
If you are not going to engage in heavy physical labor, and you do not have any special indications for increasing the amount of EFAs, it is still better to slightly limit the consumption of animal fats in your food. Nutritionists recommend trimming excess fat from meat before cooking it.
Saturated fatty acids for beauty and health
Proper consumption of saturated fatty acids will make you look healthy and attractive. Gorgeous hair, strong nails, good vision, healthy skin - all these are integral indicators of a sufficient amount of fat in the body.
It is important to remember that EFA is energy that should be expended in order to avoid the formation of unnecessary “reserves”. Saturated fatty acids are an essential component of a healthy and beautiful body!