What are fatty acids: benefits and harm to the body

Saturated fatty acids (SFAs) are carbon chains whose number of atoms varies from 4 to 30 or more.

The general formula of compounds in this series is CH3 (CH2)nCOOH.

Over the past three decades, it has been believed that saturated fatty acids are harmful to human health because they are responsible for the development of heart and vascular diseases. New scientific discoveries have contributed to a reassessment of the role of compounds. Today it has been established that in moderate quantities (15 grams per day) they do not pose a threat to health, but on the contrary have a beneficial effect on the functioning of internal organs: they participate in thermoregulation of the body, improve the condition of hair and skin.

Types of fats

Triglycerides consist of fatty acids and glycerol (trihydric alcohol). The former, in turn, are classified according to the number of double bonds between carbohydrate atoms. If they are absent, such acids are called saturated; if they are present, they are called unsaturated.

Conventionally, all fats are divided into three groups.

Content:

• Types of fats
• Chemical properties
• Importance for the body
• Sources of Saturated Fatty Acids
• Areas of application
• Conclusion

Saturated (ultimate). These are fatty acids whose molecules are saturated with hydrogen. They enter the body with sausages, dairy, meat products, butter, and eggs. Saturated fats have a solid consistency due to the elongated chains along a straight line and tightly adjacent to each other. Due to this packaging, the melting point of triglycerides increases. They participate in the structure of cells and saturate the body with energy. Saturated fats in small quantities (15 grams per day) are needed by the body. If a person stops eating them, the cells begin to synthesize them from other foods, but this is an extra burden on the internal organs. An excess of saturated fatty acids in the body increases cholesterol levels in the blood, contributes to the accumulation of excess weight, the development of heart disease, and creates a predisposition to cancer.

Unsaturated (unsaturated). These are essential fats that enter the human body along with plant foods (nuts, corn, olive, sunflower, flaxseed oils). These include oleic, arachidonic, linoleic and linolenic acid. Unlike saturated triglycerides, unsaturated ones have a “liquid” consistency and do not solidify in the refrigerator. Depending on the number of bonds between carbohydrate atoms, monounsaturated (Omega-9) and polyunsaturated compounds (Omega-3, Omega-6) are distinguished. This category of triglycerides improves protein synthesis, the condition of cell membranes, and insulin sensitivity. In addition, it removes bad cholesterol, protects the heart and blood vessels from fatty plaques, and increases the number of good lipids. The human body does not produce unsaturated fats, so they must be supplied regularly through food.

Trans fats. This is the most harmful type of triglycerides, which is obtained by processing hydrogen under pressure or heating vegetable oil. At room temperature, trans fats freeze well. They are found in margarine, dressing, potato chips, frozen pizza, store-bought cookies and fast food products. To increase shelf life, food industry manufacturers include up to 50% trans fats in canned and confectionery products. However, they do not provide value to the human body, but on the contrary, they are harmful. The danger of trans fats: they disrupt metabolism, change insulin metabolism, lead to obesity, and the appearance of coronary heart disease.

The daily fat intake for women under 40 years of age is 85–110 grams, for men – 100–150. For older people, it is recommended to limit consumption to 70 grams per day. Remember, the diet should be 90% dominated by unsaturated fatty acids and only 10% should be limited triglycerides.

Not all chocolates are created equal

So, if you eat quality chocolate (containing 60-70% cocoa) rather than confectionery chocolate made with lots of sugar and hydrogenated or partially hydrogenated oils, you are really helping your health.

The darker or more natural the chocolate, the higher the amount of polyphenols it contains. For comparison, dark chocolate has about two and a half times more antioxidants than milk chocolate. Other compounds found in dark chocolate also help strengthen the heart, lower cholesterol and prevent cardiovascular disease.

Plant sterols, compounds found in vegetable oils, grains and fruits, may help lower blood cholesterol levels. Many foods are fortified with plant sterols to improve their ability to lower bad cholesterol. Chocolate is one of those products that initially contain plant sterols.

The cocoa beans from which real chocolate is derived are a natural product and therefore contain many chemicals that can interact with the human body. For example, chocolate contains caffeine, and we all know what caffeine does in the body.

Chemical properties

The name of fatty acids depends on the name of the corresponding hydrocarbons. Today, there are 34 main compounds that are used in human everyday life. In saturated fatty acids, two hydrogen atoms are bonded to each carbon atom of the chain: CH2-CH2.

Popular ones:

• butane, CH3(CH2)2COOH;
• nylon, CH3(CH2)4COOH;
• caprylic, CH3(CH2)6COOH;
• capric, CH3(CH2)8COOH;
• lauric, CH3(CH2)10COOH;
• myristic, CH3(CH2)12COOH;
• palmitic, CH3(CH2)14COOH;
• stearic, CH3(CH2)16COOH;
• Laceric, CH3(CH2)30COOH.

Most saturated fatty acids contain an even number of carbon atoms. They dissolve well in petroleum ether, acetone, diethyl ether, and chloroform. High molecular weight compounds do not form solutions in cold alcohol. At the same time, they are resistant to oxidizing agents and halogens.

In organic solvents, the solubility of saturated acids increases with increasing temperature and decreases with increasing molecular weight. When they enter the blood, such triglycerides merge and form spherical substances, which are deposited “in reserve” in adipose tissue. This reaction is associated with the emergence of the myth that extreme acids lead to blockage of arteries and should be completely excluded from the diet. In fact, diseases of the cardiovascular system arise as a result of a combination of factors: poor lifestyle, lack of physical activity, abuse of high-calorie junk food.

Remember, a balanced diet enriched with saturated fatty acids will not affect your figure, but, on the contrary, will benefit your health. At the same time, their unlimited consumption will negatively affect the functioning of internal organs and systems.

Metabolism of short chain acids in the intestine

SCFAs are classified as biochemical markers of symbiosis between the microflora inhabiting the large intestine and the human body. SCFAs formed as a result of microbial metabolism are important both for the colon and for the macroorganism as a whole. The synthesis of SCFA is an important factor in colonization resistance, ensuring the stability of the composition of the intestinal microflora, one, but not the only mechanism for ensuring this is the maintenance of optimal pH values ​​in the lumen of the colon. An increase in the concentration of SCFA is combined with a decrease in osmotic pressure in the colon due to the breakdown of polysaccharides.

Most of the SCFA produced in the colon is absorbed. Typically, no more than 5% of their total amount is excreted in feces. The absorption of SCFA occurs with the participation of active transport systems of colonocytes and is most well studied in relation to butyric acid. It has been established that butyric acid enters the colonocyte in exchange for hydrocarbonate ions. Part of the absorbed butyric acid enters the intestinal lumen again in exchange for chlorine ions, but a significant part of it remains in the colonocyte and is utilized by it. In addition, the absorption of butyric acid is closely related to the absorption of sodium: blocking the absorption of butyric acid blocks the absorption of sodium and vice versa. This interaction is of particular importance, since the entry of sodium into the colonocyte determines the absorption of water. In addition, SCFAs determine the absorption of calcium and magnesium. Thus, the efficiency of SCFA absorption is important not only for maintaining water-electrolyte balance and mineral metabolism in the body, but also for regulating colon motility, exhibiting its antidiarrheal effect. An important function of the microflora in connection with metabolism in SCFA is to provide the colonocyte with energy, which for energy purposes is provided by butyric acid by at least 70%. It has been proven that SCFAs are regulators of apoptosis and have an anticarcinogenic effect.

SCFA in portal, hepatic and venous (peripheral) blood:

Acetic and propionic acids entering the colonocyte at the level of the colon are involved in the regulation of its blood flow, increasing it and thereby having an anti-ischemic effect. The concentration of SCFA (mainly acetic and propionic acids) in the portal vein averages 375±70 µmol/l, while in the blood flowing from the liver it decreases to 148±42 µmol/l, and in peripheral blood - 79±22 µmol/l (JHCummings et al.).

For example, about 90% of the amount of propionic acid is metabolized by the liver, and the rest is transported to the peripheral blood, where its amount in humans reaches 6 µmol/l, which is significantly higher than that of butyrate, but lower than that of acetate (Roel J Vonk et al .).

Fasting plasma SCFA concentration (μmol/L)* (CA Fisher et al.).

*mean (±SD) [range], n =28.

Thus, the liver retains approximately half of the SCFAs that enter through the colonocyte, and peripheral tissues eliminate another quarter of them. Most of the acetic and propionic acids in tissues are used for glucose synthesis and a small part (no more than 10%) is used for energy needs.

The following functions of the LHC can be distinguished (doctor of medical sciences Ardatskaya M.D.):

Normal levels of short chain fatty acids:

Normal levels of short-chain fatty acids in feces of healthy children and adults , mg/g:

• acetic acid (C2) - 0.634±0.004
• propionic acid (C3) - 0.189±0.005
• butyric acid (C4) - 0.176±0.004
• isovaleric acid (iC5) - 0.004±0.001
• sum of isoacids (iCn) - 0.059±0.0015

Normal levels of short-chain fatty acids in healthy patients in duodenal contents , mg/g:

• acetic acid (C2) - 0.739±0.006
• propionic acid (C3) - 0.149±0.003
• butyric acid (C4) - 0.112±0.002

Normal levels of short-chain fatty acids in the oral cavity , mg/g:

• acetic acid (C2) - 0.810±0.009
• propionic acid (C3) - 0.145±0.007
• butyric acid (C4) - 0.045±0.002
• sum of isoacids (iCn) - 0.050±0.004

Importance for the body

The main biological function of saturated fatty acids is to supply the body with energy.

To maintain vital functions, they should always be present in the diet in moderation (15 grams per day). Properties of saturated fatty acids:

• charge the body with energy;
• participate in tissue regulation, hormone synthesis, testosterone production in men;
• form cell membranes;
• ensure the absorption of microelements and vitamins A, , , ;
• normalize the menstrual cycle in women;
• improve reproductive function;
• create a layer of fat that protects internal organs;
• regulate processes in the nervous system;
• participate in the production of estrogen in women;
• protect the body from hypothermia.

To maintain health, nutritionists recommend including foods containing saturated fats in your daily menu. They should account for up to 10% of calories from the total daily diet. This is 15 - 20 grams of the compound per day. Preference should be given to the following “healthy” products: cattle liver, fish, dairy products, eggs.

Consumption of saturated fatty acids is increased by:

• pulmonary diseases (pneumonia, bronchitis, tuberculosis);
• strong physical activity;
• treatment of gastritis, duodenal ulcer, stomach;
• removal of stones from the urinary/gallbladder, liver;
• general exhaustion of the body;
• pregnancy, breastfeeding;
• living in the Far North;
• the onset of the cold season, when additional energy is spent on heating the body.

Reduce the amount of saturated fatty acids in the following cases:

• for cardiovascular diseases;
• excess body weight (with 15 “extra” kilograms);
• diabetes mellitus;
• high cholesterol levels;
• reducing the body's energy consumption (during the hot season, on vacation, during sedentary work).

With insufficient intake of saturated fatty acids, a person develops characteristic symptoms:

• body weight decreases;
• the functioning of the nervous system is disrupted;
• labor productivity falls;
• hormonal imbalance occurs;
• the condition of nails, hair, skin worsens;
• infertility occurs.

Signs of an excess of compounds in the body:

• increased blood pressure, cardiac dysfunction;
• the appearance of symptoms of atherosclerosis;
• formation of stones in the gall bladder, kidneys;
• increased cholesterol, which leads to the appearance of fatty plaques in blood vessels.

Remember, saturated fatty acids are eaten in moderation, not exceeding the daily allowance. Only in this way can the body extract maximum benefit from them without accumulating toxins and without being “overloaded.”

To quickly digest fats, it is recommended to consume them with herbs, herbs and vegetables.

How much fat should there be in the diet?

Oil, nuts, fatty fish - this is a list of healthy fats that every person should have in their diet, especially women - this is our good mood, beautiful skin, hair, nails! 5 any nuts per day, 1 tbsp. any vegetable oil and red fish 1-2 times a week is a formula for health.

The optimal amount of fat in the diet is no more than 1 gram per kilogram of body weight. Moreover, 70% of them are unsaturated, 30% are saturated.

If the goal is to lose weight, then the amount of fat in the diet, mainly from animals, is gradually cut in half. But a low fat content in the diet is acceptable only in a diet whose goal is to lose weight and the duration of such restrictions should not be more than 90 days

Sources of Saturated Fatty Acids

The largest amount of EFAs is concentrated in products of animal origin (meat, poultry, cream) and vegetable oils (palm, coconut). In addition, the human body receives saturated fats from cheeses, confectionery, sausages, and cookies.

Today it is difficult to find a product containing one type of triglyceride. They are in combination (saturated and unsaturated fatty acids and cholesterol are concentrated in lard and butter).

The largest amount of EFA (up to 25%) is contained in palmitic acid.

It has a hypercholesterolemic effect, so the intake of products that contain it should be limited (palm oil, cow oil, lard, beeswax, sperm whale spermaceti).
Table No. 1 “Natural sources of saturated fatty acids”

Foods containing the highest concentration of saturated fatty acids:

• fast food;
• cream;
• palm, coconut oil;
• chocolate;
• confectionery;
• lard;
• chicken fat;
• ice cream made from full-fat cow's milk;
• cheese;
• cocoa butter.

To maintain heart health and stay slim, it is recommended to choose foods with less fat. Otherwise, problems with blood vessels, excess weight, and sludge in the body cannot be avoided.

Remember, triglycerides with a high melting point are the most harmful to humans. To digest and eliminate waste from a roasted piece of fatty beef or pork, the body will require five hours and significant energy costs than to digest chicken or turkey. Therefore, it is better to give preference to poultry fat.

Finally, about good and bad fats

Most dietary fats turn out to be not as harmful as we previously thought. Monounsaturated and polyunsaturated fats have long been associated with good health, and new research suggests that even the once-blamed saturated fat may have some benefits for us.

But fats are still extremely high in calories, so like everything else, they should be consumed in moderation.

Here are some tips to reduce your intake of bad fats:

1. Reduce your consumption of foods containing trans fats to zero.
2. Focus on eating vegetables, fruits, whole grains, poultry, fish and nuts.
3. Cook only with non-hydrogenated vegetable oils, such as olive oil, which is an excellent source of healthy fats.
4. Make sure that the prepared foods you buy are also prepared with these oils.
5. Limit your consumption of store-bought fried foods and baked goods, donuts, cookies, crackers, muffins, pies and cakes.
6. Low-fat foods are not always healthy.

Areas of application

1. In cosmetology. Saturated fatty acids are included in dermatotropic products, creams, and ointments. Palmitic acid is used as a structure former, emulsifier, and emollient. Lauric acid is used as an antiseptic in skin care products. Caprylic acid normalizes the acidity of the epidermis, saturates it with oxygen, and prevents the growth of yeast fungi.
2. In household chemicals. NLCs are used in the manufacture of toilet soaps and detergents. Lauric acid serves as a foaming catalyst. Oils containing stearic, myristic and palmitic compounds are used in soap making for the preparation of solid products, lubricating oils, and plasticizers. Stearic acid is used in the production of rubber, as a softener, and in the creation of candles.
3. In the food industry. Used as food additives under the symbol E570. Saturated fatty acids act as a glazing agent, defoamer, emulsifier, and foam stabilizer.
4. In dietary supplements and medications. Lauric and myristic acids exhibit fungicidal, viricidal, and bactericidal activity, inhibiting the growth of yeast fungi and pathogenic microflora. They are able to enhance the antibacterial effect of antibiotics in the intestines, which increases the effectiveness of treatment of viral-bacterial acute intestinal infections. Presumably, caprylic acid maintains a normal balance of microorganisms in the genitourinary system. However, these properties are not used in drugs. When lauric and myristic acids interact with bacterial and viral antigens, they act as immunological stimulants, helping to increase the body’s immune response to the introduction of an intestinal pathogen. Despite this, fatty acids are included in medicines and dietary supplements exclusively as excipients.
5. In poultry farming, livestock farming. Butanoic acid increases the productive life of the sow, maintains microecological balance, improves the absorption of nutrients and the growth of intestinal villi in the body of livestock. In addition, it prevents oxidative stress, exhibits anti-cancer and anti-inflammatory properties, therefore it is used in the creation of feed additives in poultry and livestock farming.

Benefits and harms

According to a large study analyzing the diets of 75,000 people, regularly consuming large amounts of long-chain saturated fat (16 or more carbon atoms) is associated with an increased risk of heart attack and other cardiovascular diseases³.

First of all, we are talking about saturated fatty acids contained in animal products - meat and lard. In dairy products, fats have a medium carbon chain length, while in vegetable saturated fats they have a short carbon chain (about 5 atoms).

At the same time, consumption of foods with medium- or short-carbon chain saturated fatty acids is associated with a reduced risk of myocardial infarction. In particular, the use of such fats during frying (ghee) helps to avoid the risk of trans fats in the product.

***

Saturated fats are a type of fatty acid that has only single bonds in the carbon chain. Foods with saturated fats include any animal fat, meat and dairy products, as well as two types of vegetable oils - coconut and palm oil.

Scientific sources:

1. Saturated Fat, source
2. Meta-analysis of prospect studiesevaluating the association of saturated fat with heart disease, source
3. Consumption of saturated fatty acids and coronary heart disease risk, source

Dark chocolate and cholesterol

If you're a fan of bittersweet and dark chocolate, you may be drawn to its health benefits. If you have high cholesterol, this is the optimal variety to eat. Consuming bitters gives you energy, healthy fats, minerals and antioxidants to help you maintain good health. The main benefit comes from the increased content of cocoa derivatives (cocoa powder and cocoa butter). The higher the content of these ingredients, the better the quality of the chocolate. Therefore, when purchasing, pay attention to the description of the contents on the packaging.

Do not forget that dark chocolate, like other types, contains a lot of calories (600 calories per 100 g). Therefore, both with high cholesterol and with normal cholesterol, you should not abuse it, although it is useful in small quantities. It should be remembered that even the bitter type contains a lot of sugar and fat, it is very high in calories and, if consumed in moderation, can lead to obesity and provoke the development of diabetes. The bitter type is very rich in useful minerals (iron, magnesium, copper and manganese). Moreover, this form of chocolate contains more of these minerals than other types of this product.

Like other chocolate varieties, the bitter type is high in antioxidants (such as polyphenols). However, the content of these beneficial substances in the bitter type is the highest among all types of chocolate. According to studies, consumption of polyphenols is beneficial for high cholesterol and may reduce the risk of chronic diseases, such as heart disease, cancer, diabetes and osteoporosis.

People don't always realize that chocolate contains caffeine, which is addictive. Caffeine and theobromine contained in this product stimulate the nervous system and help fight fatigue. The bitter type contains the maximum amount of caffeine for all types of this product.

When is it recommended to increase EFA intake?

Saturated fatty acids are recommended to be consumed in a certain amount, but in some cases their dose can be increased. These include the following factors:

• severe diseases of the respiratory system;
• great physical activity;
• in the treatment of the digestive system;
• pregnancy and lactation;
• in the cold season, as well as for people who live in the Far North;
• some diseases of the heart and blood vessels.

For rapid absorption, fats must be consumed with vegetables, herbs and herbs. It is best to use natural products that contain them and also contain most of the beneficial components.