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Essential fatty. Essential fatty acids. What do they influence?

Essential fatty acids - These are acids that are not synthesized by the human body, but enter it with food. Essential acids are:

Linoleic C 17 H 31 COOH (2 double bonds), C 2 18;

Linolenic C 17 H 29 COOH (3 double bonds), C 3 18;

Arachidonic C 19 H 31 COOH (4 double bonds), C 4 20

These acids are vitamin F (fat) and are part of vegetable oils.

Simple lipids (multicomponent)

Simple lipids- esters of alcohols and higher fatty acids. These include triacylglycerides (fats), waxes, sterols and sterides.

Waxes

Waxes- esters of higher fatty acids and primary monohydric high-molecular alcohols. Waxes are chemically low-active and resistant to bacteria. Enzymes do not break them down.

General wax formula: R 1 - O - CO - R 2,

where R 1 O - is the remainder of a high molecular weight monohydric primary alcohol; R 2 CO is a fatty acid residue, predominantly with an even number of C atoms.

Beeswax contains alcohols with 24-34 C atoms (myricyl alcohol C 30 H 61 OH), acids CH 3 (CH 2) n COOH, where n = 22-32, and palmitic acid (C 30 H 61 - O - CO - C 15 H 31).

Waxes form a protective lubricant on the skin, fur, feathers, leaves and fruits, and are found in the exoskeleton of insects.

Spermaceti.

Spermaceti wax is isolated from the sperm whale brain

(C 15 H 31 - C - O - C 16 H 33) - cetyl alcohol ester (C 16 H 33 OH) and

palmitic acid (C 15 H 31 COOH).

Raw spermaceti, obtained from the head sperm cushion of sperm whales (or other toothed whales), consists of white, scaly crystals of spermaceti and spermaceti oil (spermole).

Spermol is a liquid wax, a light yellow oily liquid, a mixture of liquid esters containing oleic acid C 17 H 33 COOH, oleic alcohol C 18 H 35.

The sperm mole formula is C 17 H 33 CO - O - C 18 H 35.

The melting point of liquid spermaceti is 42...47 0 C, spermaceti oil - 5...6 0 C. Spermaceti oil contains more unsaturated fatty acids (iodine number 50-92) than spermaceti (iodine number 3-10). Spermaceti is used in medicine as a component of ointments that have a healing effect.

Sterols and steroids.

Sterols (sterols)- high molecular weight polycyclic alcohols, unsaponifiable fraction of lipids. Representatives: cholesterol, oxycholesterol, dehydrocholesterol, 7-dehydrocholesterol, ergosterol.

The structure of sterols is based on a ring containing fully hydrogenated phenanthrene (three cyclohexane rings) and cyclopentane. Steroids - esters of sterols - are the saponified fraction. Steroids are biologically active substances whose structure is based on sterols.


Cholesterol - (Greek - сhole - bile) was first isolated from gallstones in the seventeenth century. Cholesterol is found in nervous tissue, brain, and liver.

CH 3 CH - CH 2 - CH 2 - CH 2 - CH

Cholesterol is a precursor of biologically active compounds (steroids: bile acids, steroid hormones, vitamins D), a bioisolator that protects the structures of nerve cells from the electrical charge of nerve impulses. Cholesterol in the body is found in free (90%) form and in the form of esters. It has endo- and exogenous nature.

Fats (TAGs, triacylglycerides)

TAG - esters of glycerol and higher fatty acids, are the saponified fraction.

General TAG formula:

CH 2 - O - CO - R 1

CH - O - CO - R 2

CH 2 - O - CO - R 3,

where R 1, R 2, R 3 are residues of saturated and unsaturated fatty acids.

Depending on the composition of fatty acids, TAGs can be simple (have the same fatty acids) or mixed (different fatty acids). Fats are divided into solid and liquid. Solid fats contain saturated carboxylic acids, these include animal fats. Liquid fats contain unsaturated acids, these include vegetable oils, fish fat. Fish oils are characterized by polyene fatty acids, which have a linear chain and contain 4-6 double bonds.

Low-vitamin fish oil - fat in which the vitamin A content is less than 2000 IU per 1 g. High-vitamin fats - fats in which the vitamin A content exceeds 2000 IU per 1 g, vitamin A concentrates - fats in which the vitamin A content is >10 4 IU in 1 year

High biological value fish oil is determined by the fact that fish oil contains:

Biologically active polyene fatty acids (docosahexaenoic acid, eicosapentaenoic acid). Polyenoic acids reduce the risk of thrombosis and atherosclerosis;

Vitamin A;

Vitamin D;

Vitamin E;

Microelement selenium.

Complex lipids (lipoids)

Complex lipids include phospholipids, glycolipids, and lipoproteins.

Phospholipids- these are lipids whose molecules consist of residues of alcohols, carboxylic acids, phosphoric acid and nitrogenous bases. Main component cell membranes. Contained in nervous tissue, the brain, necessary for the normal functioning of the central nervous system.

Phospholipids are divided into glycerophosphatides (phosphoglycerides) and sphingophosphatides.

Phosphoglycerides are phospholipids whose molecules include alcohol - glycerol.

General formula: CH 2 - OCOR

CH 2 - O - P - O - X,

where R, R 1 are fatty acid residues; X - polar radical ( nitrogenous bases, amino acids).

If there is no esterifying radical, the compound is called phosphatidic acid:

CH 2 - O - CO - R

Phosphatidic acids are key intermediates in the biosynthesis of all classes of phospholipids in the body.

Representatives of glycerophosphatides are cephalin and lecithin.

Kephalin (phosphatidylethanolamine)

CH 2 - O - P - O - CH 2 CH 2 NH 2

Participates in the visual act and activation of thrombokinase.

Lecithin (phosphatidylcholine)

CH 2 - O - P - O - CH 2 CH 2 N + (CH 3) 3

The most common component of most animal cell membranes (brain, adrenal glands, red blood cells).

Phosphoplasmalogens- phosphorus-containing plasmalogens. Plasmalogens are part of the membranes of brain cells and spinal cord, cardiac muscle. Thus, phospholipids make up 25-30% of the dry mass of the brain, of which plasmalogens account for 50-90%. Plasmalogens are present in various types protozoa, marine land invertebrates, fish, microorganisms, plants.

Plasmalogens are glycerides containing the group - C = C -

General formula

CH 2 - O - C = C - R

CH 2 - O - COR¢¢

Sphingolipids- esters of the aliphatic amino alcohol sphygosine.

Sphingommelinae- phosphorus-containing sphingolipids - found in the brain and nervous tissue.

Glycolipids- complexes of lipids with carbohydrates (carbohydrates - hexosamines and sialic acids). Glycolipids are divided into cerebrosides and gangliosides. Glycolipids are part of brain tissue and nerve fibers.

Lipoproteins- these are complexes of lipids with proteins. In structure, these are spherical particles, the outer shell of which is formed by proteins, and the inner part is formed by lipids. The function of lipoproteins is the transport of lipids through the blood. Depending on the amount of protein and lipids, lipoproteins are divided into chylomicrons, low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

Chylomicrons- the largest of lipoproteins - contain 98-99% lipids and 1-2% protein. Formed in the cells of the intestinal mucosa, they ensure the transport of lipids from the intestine to the lymph, and then to the blood.

We looked at what essential fatty acids are, what they are needed for, and what the best ratio is. Now let's look at what foods are the best sources of these acids. Very often you can read the following information on the Internet: vegetarian nutrition is not complete, so people who adhere to a vegetarian diet simply need to eat fish in order to get essential fatty acids. This is nothing more than a myth. And I want to prove this with this article.

Essential fatty acids and their best sources

Most fatty acids are found in fatty foods. Which, in general, is logical. But more does not mean better! Doctors and authors of many articles online advise eating fatty fish and vegetable oils in order to get your dose of omega-3 and omega-6. But this is a very one-sided approach! Yes, fish and vegetable oils do contain a lot of essential fatty acids. But you need to look at the problem comprehensively and understand what else is contained in these products and how they affect your health in general!

Besides - who said that we need a lot of fatty acids? It is believed that the daily dose of omega-3 should be in the range of 0.5%-3% of calories. The average adult consumes 2,000 calories. 0.5% of 2000 is 10 calories. For fat, 1 gram contains 9 calories. That is, 10 calories is 1.1 grams of omega-3 acid. This coincides with the recommendations of the American Institute of Medicine Dietary Council issued in 2002 - consume 1.1 - 1.6 grams of omega-3 per day. More is possible. But so that there is the same amount of omega-6 or 2-4 times more, but no more!

If we look at the essential fatty acids and their best sources in order, it becomes clear which ones are the best.

1. Fish and essential fatty acids

Yes, fish has a lot of omega-3. Therefore, if you compare fish and meat, stuffed with saturated fats, then fish is still preferable. But the fact that fish is better than meat does not make fish healthy. It just means that she is the best of the worst. Let's find out why.

1. Fish raised in captivity, on fish farms, contain much less omega-3 and much more omega-6!

Like absolutely all vitamins, minerals and other useful components, omega-3 enters the body of animals with food. In nature, small fish feed on phytoplankton and algae, which are precisely the sources of omega-3 in fish. Then the large fish eat the small ones and also receive omega-3. And the last in this food chain is man. Farmed fish do not have access to natural seaweed. She is given food, which is essentially a protein concentrate with the addition of synthetic vitamins. In such fish, omega-3 becomes scarce. But the saddest thing is that the omega-6 content increases.

2. If the fish is grown in the sea/ocean, then everything is fine with omega-3, but not with heavy metals.

It so happens that the ecology of modern rivers, seas and oceans leaves much to be desired. Industrial waste pollutes water, and further along the food chain this nasty stuff ends up in our bodies. How does this happen? First the seaweed accumulate heavy toxic metals (mercury, lead) and fat-soluble pollutants from water. The fish then eat the algae and accumulate mercury in their organs, in the form of a toxic compound - methylmercury. Predatory fish eat this fish and mercury accumulates in it. Moreover, the highest concentrations are observed in predator fish, which are at the very top of the food chain! These are pike perch, perch, tuna, pink salmon, horse mackerel, mackerel, halibut, cod... For example, shark contains 100 times more mercury than non-predatory herring.

Don't think the problem is exaggerated. The concentration of metals in seawater is not high. But in fish it is higher than in the sea - up to 10 million times higher!!! There is a lot of mercury in tuna - 0.3 - 0.7 mg/kg of meat and more. In many countries, tuna is officially prohibited for pregnant women due to the harmful effects of mercury on the fetus.

Toxic heavy metals tend to accumulate in the body and are not excreted. This can have a particularly strong effect on the brain. Moreover, small doses are enough. A study conducted by the Environmental Protection Agency (EPA) found that women who ate fish twice a week had 7 times higher blood mercury concentrations than those who did not eat fish. Or another study - if a woman weighing 63.5 kg eats 170 grams once a week. tuna fillet, then the level of mercury in her blood will exceed the norm by 30%.

3. Fish contains animal protein, which is foreign to humans.

Fish protein is animal protein, and in this way it is no different from cow or pig protein. This may sound unusual for modern society, but any animal protein is not good for humans. Animal protein has such a structure that when it enters the human body, it cannot be completely broken down into amino acids. And when we fry or boil meat, it denatures proteins, that is, their molecular structure changes, and such a protein breaks down even worse. Unsplit protein is waste that pollutes our body and leads to disease. About 30 percent of the meat eaten goes into waste, or even more. To be more specific, the word “slag” means the decay products of rotting, undigested meat - hydrogen sulfide, indole, skatole, phenol, ammonia, methane, urea and other poisons.

The conditions for keeping fish on farms are not much different from those keeping chickens, cows, pigs - the same unsanitary conditions, the same hormones for the rapid growth of individuals, the same antibiotics to reduce morbidity and mortality, the same chemistry to improve appearance sold fish. Although no, another factor is added - the reservoirs in which fish are bred are very cramped and contain a lot of fish. In such water the urine content of fish is off the charts. Therefore, fish meat is saturated with ammonia due to the fish’s own urine being absorbed.

In addition to the fact that the fish swim in their urine, which is toxic due to the fact that the fish are fed synthetic feed. So also in dirty water there are sea lice. On one salmon farm, the concentration of sea lice is 30,000 times higher than in the natural environment! And of course, farmed fish contains viruses and bacteria such as salmonella, listeria and E.coli.

5. Fish is a fatty product. For example, about 60% of the calories in salmon come from fat. A standard portion of fish is about 300 grams. This serving of salmon contains 40.2 grams of fat. That's not enough for one meal! 40 grams of fat is 2 full tablespoons of fat or almost a third of a 150 ml glass.

6. When frozen and heat treatment a significant amount of omega-3 is lost. But fish gets into our stomach through freezing, and then frying, boiling, etc.

Therefore, if you rely on fish as a source of omega-3, then you will indeed get omega-3, but at the same time you will get excess fat, poorly digestible proteins and chemicals.

2. Vegetable oils

This information may seem unusual to you, but vegetable oils are not entirely beneficial for our body, or more precisely, this product is not absolutely useful for us. This also applies to unrefined oils, which are now super popular among people, leading healthy image life. Let's figure it out together.

1. Vegetable oils are high in omega-6 and low in omega-3.

The table shows that in absolutely all vegetable oils (exception - linseed oil) contains an overwhelming amount of omega-6, and we already know the consequences of an excess of this acid and they are extremely negative, all this is described in detail in this topic.

2. Vegetable oils are an inferior product, devoid of many useful substances. It is 100% fat extract.

Whole foods containing vegetable fats contain, in addition to fatty acids, vitamins, minerals, fiber and thousands of other substances - the so-called “phytocomponents”. This is how nature intended it! Therefore, when we eat nuts and seeds, we get the effect of the complex effect of all components of the plant on the body! Liquid 100% vegetable oils are the same seeds and nuts, but devoid of most of the valuable components. Their effect on health is no longer so great. At best, these do not provide any benefit; at worst, they are outright

3. Vegetable oils go rancid very quickly and become toxic.

In a whole product, vegetable fat does not come into contact with air; it is protected by a peel or shell. Additionally, in whole foods, fiber helps prevent fats from going rancid. But as soon as we extract the oil, it comes into contact with air and begins to oxidize. All oils go rancid very quickly and become toxic (as they accumulate free radicals that destroy healthy cells in the body). For example, flaxseed oil at room temperature begins to go rancid after just 20 minutes! Carcinogens also appear when oil is heated during frying. In this case, the oils become very toxic and turn into trans fats. Well, this is a topic for a separate article.

By the way, rancidity is a problem that worries companies that sell oils. It's not beneficial for them. Therefore, genetic engineering produces new varieties of seeds with a high content of omega-6 acids and a minimal content of omega-3 acids. Because rancidity processes are associated with the presence of omega-3 in the product. Conclusion - it is better to eat avocado and seeds than oils from avocado and seeds.

3. Nuts, seeds

As we just found out - in any case, whole nuts and seeds are healthier than vegetable oils, manufactured industrially from these nuts and seeds. Therefore, nuts and seeds are a better source of fatty acids compared to oils.

But you shouldn't abuse them. Firstly, they are very high in calories and contain 50-80% fat, depending on the specific type. Therefore, even in small quantities they are heavy, difficult to digest food. Secondly, nuts are very dry and contain little moisture. Therefore, when they enter the body, they take a lot of moisture in order to be digested. This is why you really want to drink after eating nuts. Thirdly, even small amounts of nuts and seeds contain a powerful dose of omega-6 acids. This especially applies to pine nuts. IN walnuts There is also a lot of omega-6, but this is compensated by the fact that they also contain a lot of omega-3.

Many beginner vegetarians, vegans and raw foodists make one mistake - they begin to eat a lot of nuts and seeds, that is, they saturate themselves with fats (mainly omega-6), and then they feel a loss of strength and lethargy.

In small quantities - 30-50 grams per day - nuts and seeds will not harm the body. But you should not exceed this norm.

Conclusions: The most useful fatty acids in terms of omega-3 and omega-6 and their ratios are: flax seeds, chia seeds and walnuts. Pay special attention to flaxseeds! They are one of a kind! They contain a lot of omega-3, and the ratio of omega-3 to omega-6 is as much as 4:1! They are sold whole, that is, in a shell. This means that all vitamins are preserved in such seeds, and healthy fatty acids are protected from rancidity. And they don't cost too much!

Adviсe: In order for nuts and seeds to be absorbed by the body in the best possible way, you need to buy them in an unrefined form. Even if you spend an extra 5-10 minutes on cleaning, such nuts will not contain harmful carcinogens (from rancidity). It's also a good idea to soak nuts. Enough for 2-3 hours, or overnight. Firstly, they will be saturated with moisture. But the main thing is that when nuts, seeds and grains are soaked, they release unnecessary harmful substances into the water - fertilizers, pesticides and other chemicals, as well as some

4. Fresh herbs, vegetables, fruits, berries

The more I study the topic healthy eating(especially the topic), the more I come to the conclusion that fresh vegetables, fruits, berries, herbs - this is the best food for humans! They contain everything we need in the right quantities and proportions! You can study in laboratories for years which minerals and vitamins and how much we need for life. But the results are always the same - the plants contain exactly what you need. And exactly as much as needed. For example, squirrels.

Research shows that a person's diet should contain up to 10% protein, up to 10% fat, and the rest - healthy carbohydrates. That's exactly what plants contain! Or salt. Research shows that a healthy adult... This amount can easily be obtained from fresh plants without using a salt shaker! And here are the essential fatty acids. Almost all plants contain them within acceptable limits. The only exception is fatty avocados. Therefore, you just need to eat plant foods and especially eat greens! And then everything will be okay!

It is noteworthy that the highest concentration of omega-3 is found in the chloroplasts of green leaf cells. Therefore, greens are the second most important source of essential acids after flax. Dr. Ralph Holman studied blood tests of different groups of people. And he found out that in the blood of residents of the city of Enugu (Nigeria) the content of omega-3 fatty acids is significantly higher than in all other groups of people. The Nigerian diet did not include vegetable oils at all, but did include a lot of greens.

Compared to nuts and seeds, the content of fatty acids in berries, herbs, fruits, and vegetables is much lower. But, as we have already found out, we don’t need a lot of acids.

Conclusions: Plants provide our body with essential fatty acids in the right quantity and in the most optimal ratio!

5. Cereals, legumes

Grains and legumes generally contain much more omega-6 than omega-3 (lentils are an exception). This is partly due to the quality of modern products. As I already wrote, many large farmers are using genetic engineering to develop crop varieties that have less omega-3 and more omega-6. But in some cultures, the ratio of essential crops is not naturally in favor of omega-3s.

Here the situation is the same as with nuts and seeds. It is not dangerous to eat grains and legumes in small quantities. For example, 1 meal of grains or legumes with fresh vegetables will not harm your body. But, of course, you don’t need to eat just them. Be sure to focus on fresh vegetables, herbs, and fruits!

There is one very important point- grains and legumes can be sprouted and sprouts can be eaten raw! You can read about this. So, during the process of germination in grain, the processes that are responsible for the birth of green sprout are activated. And at this moment the mineral composition of the grain completely changes. The amount of vitamins and antioxidants increases tenfold! This includes changes in essential fatty acids. For example, in wheat the ratio of omega-3 to omega-6 is 1:12. And in sprouted wheat it is 5:1! Dry wheat germ powder, sold in health food stores, contains 940g of omega-3. This powder can be added to vegetable salads and banana smoothies. So in these stores you can buy barley sprout powder. And algae and chlorella powder.

So, let’s summarize the topic of “essential fatty acids”. L The best sources are flax seeds, chia seeds, and leafy greens.. Next on the list are all fresh vegetables, fruits, and berries. Especially berries and all types of cabbage. Nuts also contain a lot of fatty acids, but mostly omega-6, which is not very good. Therefore, they should be consumed in moderation - no more than a handful per day. day. Essential acids can also be obtained from sprouted grains. If you are too lazy to germinate yourself, then you can buy ready-made dry powders of sprouted cereals.

As for fatty fish, its consumption should be reduced, preferably to zero. Vegetable oils and consumption of this product should also be reduced. Do not forget that this product is not absolutely useful and it can be harmful, so you need to monitor the quantity and quality of oil that you use daily and strive to reduce it if possible. I'm not advocating that you eliminate vegetable oils from your diet completely, but you just need to be more careful with them. All this may seem extreme to you, but as Einstein wrote - “It’s very important not to stop asking questions”. Ask questions, learn about the foods we eat, and draw your own conclusions. I look forward to your comments on the topic “essential fatty acids.”

Lately in funds mass media There's a lot of focus on talking about unsaturated fatty acids.

Fatty acids (FA) are building materials and a component of fats. There are several types of fatty acids: healthy (monounsaturated or polyunsaturated) and unhealthy (saturated, trans fats).

Today we will talk about essential fatty acids (EFA). Why this name? They are irreplaceable because they are not synthesized in the human body, but they are necessary for the normal functioning of our body. Thus, EFAs must be absorbed from food.

What are essential fatty acids needed for?

EFAs, as I said above, play an important role in the body. Essential for brain function and of cardio-vascular system, healthy skin and hair, participate in metabolism and other processes in the body.

Symptoms of a lack of essential fatty acids are: weakness, impaired vision and learning ability, decreased coordination of movements, slowed growth.

It is also justified to take EFAs as an adjuvant for high blood pressure, arrhythmia, high cholesterol, rheumatoid arthritis, dermatitis, vision problems, etc. In this case, essential fatty acids significantly improve the condition and alleviate the course of diseases.

There are two main types of EFAs: Omega-3 and Omega-6, which are polyunsaturated fatty acids.

Omega-3

Omega 3 is thought to be made up of a single fatty acid, but is actually a group of three different fatty acids: alpha-linoleic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Although the body can synthesize EPA and DHA from ALA, it does so in much smaller dosages and with less efficiency than obtaining these same acids in ready-made form from food or special nutritional supplements (usually fish oil).

Omega-3 is found in sufficient quantities (in addition to dietary supplements) mainly in seafood, they have approximately the same ratio of fatty acids, and other food sources (oils, nuts, etc.) contain predominantly alpha-linoleic acid. It should also be said that it is impossible to obtain excess omega-3 from foods,

Omega-6

Omega-6 contains: linoleic acid (LA), gamma-linolenic acid (GLA), calendic acid, γ-linolenic acid (DGLA), arachidonic acid (AA) and docosapentaenoic acid.

Unlike omega-3, omega-6 is found in many foods: vegetable oils, eggs, poultry, etc.

The ratio of omega-3 and omega-6.

Surely, you have noticed that they mainly talk about a lack of omega-3. This is due precisely to the content of these EFAs in products. The vast majority of foods contain omega-6 and very little omega-3

Recent studies involving people with chronic diseases have shown that omega-6 increases inflammatory reactions, unlike omega-3, which, on the contrary, slows down these reactions. Therefore, it is important to maintain a balance between these acids and adhere to certain proportions(

And not only for people with chronic diseases, but also healthy, because This technique increases the efficiency of NLC). Recommended proportions of omega-6 and omega-3 are 4:1, respectively, but in the diet modern man values ​​can reach 20:1.

What is the conclusion? It is necessary to take additional omega-3 to even out the ratio of fatty acids. When people talk about the benefits of essential fatty acids, they mean taking omega-3.

Omega-9.

It is an unsaturated acid and its properties have not yet been fully studied. However, some facts about it are already known; it is also known that omega-9 is not essential and can be synthesized from omega-3 and omega-6.

Omega-3 intake by athletes.

Exercise puts a lot of stress on your joints, so it's important to prevent possible injury and excessive wear and tear.

Research by Goldberg & Katz (2007) assessed the effects of omega-3 in people suffering from joint inflammation. Omega-3 supplementation has been found to reduce morning stiffness and pain intensity. This study also showed that omega-3 may be used as a preventive measure (i.e. for prevention).

Studies have also been conducted in which it was found that when exercising in the gym, omega-3 reduces muscle soreness after exercise, accelerates the speed of recovery and reduces symptoms of overtraining.

Hello, dear readers! In this article, I propose to understand what healthy fats and essential fatty acids are. This question also interested me because of how actively certain sources of organic acids omega 3 and omega 6 are promoted on the market. Therefore, let’s figure out what the role of these substances is in the human body, how much and in what proportion they need to be consumed, what are their food sources and how to get the most out of these products.

1. Definition

Essential fatty acids are those that the human body cannot synthesize on its own, but are vital for its normal functioning. They enter the body only with food.

These include:

  • Omega 6 unsaturated fatty acids
  • Omega 3 unsaturated fatty acids

These are entire groups of organic acids. Including Linolenic, Linoleic and Arachidonic acids - as the acids most known to the common man

These acids were discovered in 1923 and given the name “Vitamin F”. Later, in 1930, after a detailed study of these substances, they were classified as fats, where they remain today.

The fact that vitamins are important is clear to everyone, and fats are just fats. The importance of these substances lies in their exceptional role in the life cycle of cells of the heart and cardiovascular system. Beneficial lipids regulate the rhythm of cardiovascular contractions (antiarrhythmic effect), calm inflammation, and normalize tissue nutrition.

Beneficial lipids are also necessary for normal growth, development and functioning of the brain and nervous system, which is extremely important for the fetus during pregnancy and the child during the period of growth and development.

In the absence of essential fatty acids, the risk of developing cardiovascular diseases sharply increases: myocardial infarction, atherosclerosis and others... In addition, the following suffers:

  • a person’s mental state: depression develops, attention decreases, etc.
  • skin condition, possible development of dermatitis
  • consumption of other nutrients increases - appetite becomes exorbitant, which leads to excess weight
  • the functioning of the endocrine system is disrupted (some hormones contain fats)

In addition, essential fatty acids are actively involved in the metabolism of other fats and nutrients and are necessary for their normal absorption.

2. How much is needed and in what proportion

As we have already discussed, the main nutrients carbohydrates, fats, proteins, as well as vitamins are needed by the body in certain quantities and proportions. Yes and organic acids bring benefit or harm depending on the quantity and ratio supplied with food.

The daily dose of omega 3 and omega 6 fatty acids is small and ranges from 1 to 5 grams per day. Opinions differ regarding the proportions. In Ukraine, the Institute of Russian Academy of Medical Sciences recommends the ratio of omega 3 to omega 6 acids as 1:10. In Russia foreign countries the ratio of omega 3 to omega 6 looks different - 1:4. For therapeutic nutrition The recommended ratio is 1:2 - 1:4.

IN modern society, according to nutritionists, this proportion is more than 1:10, sometimes even reaching 1:30. This imbalance provokes a number of “diseases of civilization.”

Of course, fats can also be divided into animals And vegetable.

Another division of fats is the division into replaceable and irreplaceable fats.

As the name already implies, essential fats are those that can be independently synthesized in the body from other fats and elements, but essential fats, alas, are not. Well, our body doesn’t know how to produce them from what it has at hand. Therefore, essential fats must come to us from the outside, with food. So, essential fatty acids include only two fatty acids: linoleic And linolenic, of which three more are synthesized in our body. From linoleic acid there is arachidonic acid, and from linolenic acid there are eicosapentaenoic and docosahexaenoic acids, which have very strong and diverse biological properties.

Well, there are only two essential acids - you say - and then you think, you can probably do without them!

In principle, yes, it is possible. But is it okay that the skin will become dry, its elasticity will decrease and in the future this will lead to premature aging? Is it okay that your nails will become thinner, your hair will become dull and split, and dandruff will appear? Is it okay that atherosclerosis and various inflammations will develop? Is it okay that diseases of the musculoskeletal system may begin to develop: osteochondrosis, radiculitis, rheumatism? Is it okay that the regulation of fat metabolism and blood supply can be disrupted? If these consequences do not frighten you, then go ahead!

Even the main locations of these polyunsaturated fatty acids in our body indicate their important role in its normal functioning: most of them are found in the liver, brain, heart and gonads. Accordingly, if there is insufficient intake from food, their content will decrease, first of all, in these organs. Another confirmation of the importance and necessity of polyunsaturated fatty acids is their high content in the human embryo, in the body of newborns, as well as in breast milk. Of course, in our tissues there is a significant supply of these polyunsaturated fatty acids, which allows them to carry out their normal transformations for quite a long time in conditions of insufficient fat intake from food, but this does not mean at all that we need to stop taking them.

By the way, these essential fatty acids: linoleic and linolenic, together with arachidonic acid, belonging to the omega-3 and omega-6 classes are also called vitaminF. Here!

Accordingly, the recommended intake of this vitamin into our body is approximately 1% of the total calorie content of the entire daily diet. Or about 10% of total fat in the daily diet. Well, in general, the amount of fat in a person’s diet should not exceed 30% of daily calories. For example, with a daily caloric intake of 3000 calories, the fat requirement will be about 90g.

By the way, since we started talking about the required amount of fat in the body, scientists recommend the following proportions based on the ratio of fatty acids:
60% monounsaturated, 10% polyunsaturated and 30% saturated.

This proportion is achieved by the ratio of vegetable and animal fats in the proportion 30% plant and 70% animal, or if more convenient, then 1/3 plant and 2/3 animal.

I'm sure you're already scratching your head, wondering if I was wrong, like, how can it be - 30% saturated fatty acids and 70% animal fat, because saturated acids are animal fat?!

Oh, there are a few things here:

First, let me remind you that animal fats consist not only of saturated fatty acids, but also

Secondly, there is another “classification” of fats, classification according to the degree of digestibility. And there are only three such degrees.