Fats are usually called a group of simple lipids that can be utilized by the human body and have common structural features. Fats, some lipids, and their components are responsible for many processes of normal human life.

Functions of fats in the body

Physiology, medicine, and biochemistry are intensively developing in parallel with the emergence of new instrumental research capabilities. Additional scientific data is constantly emerging, taking into account which the main functions of fats in the body can be presented in the proposed set.

• Energy. As a result of oxidative breakdown, 9 kcal of energy is indirectly formed from 1 gram of fat, which significantly exceeds similar figures for carbohydrates.

• Regulatory. It has been established that as a result of metabolic reactions, 1 gram of fat in the body synthesizes 10 grams of “internal” water, which is more correctly called endogenous. The water we get from food and drinks is called “external”, exogenous. Water is an interesting substance that tends to form groups – associates. This is the difference between the characteristics of water that has undergone melting, purification, and boiling. The qualities of water synthesized in the body and supplied from outside differ similarly. Endogenous water must be synthesized, although its role has not yet been definitively established.

• Structural-plastic. Fats, alone or in combination with proteins and carbohydrates, participate in the formation of tissues. Of utmost importance is the layer of cell membranes, consisting of lipoproteins - structural formations of lipids and proteins. The normal state of the lipid layer of the cell membrane ensures metabolism and energy. Thus, the structural and plastic functions of fats in the cell are integrated with the transport function.

• Protective. The subcutaneous layer of fat performs a heat-preserving function and protects the body from hypothermia. This is clearly seen in the example of children swimming in the cool sea. Babies with a small layer of subcutaneous fat freeze very quickly. Children with normal body fat can take water procedures much longer. The natural fatty layer on the internal organs protects them to some extent from mechanical stress. A small layer of fat normally covers many organs.

• Providing. Natural fats are always mixtures containing additional biologically active substances. The role of fats in the body is to simultaneously provide components important for physiology: vitamins, vitamin-like compounds, sterols, and some complex lipids.

• Cosmetic and hygienic. The thin layer of fats present on the skin gives it firmness, elasticity, and protects it from cracking. The integrity of the skin, which does not contain microcracks, eliminates the entry of microbes.

Composition of fats

Fats are a group of substances consisting of one or more esters of high molecular weight carboxylic acids and alcohol - glycerol. Acids containing more than 4 carbon atoms are usually called higher fatty acids. The composition of fats varies depending on the source of excretion. In addition to these esters, natural fats may contain small amounts of free high-molecular acids, flavoring agents, and pigments.

Based on the structural characteristics of acidic residues, the entire group is usually divided into saturated and unsaturated fats.

• In saturated fats, all the carbon atoms in the acid moiety are connected to each other only by single bonds. The smallest saturated acid found in fats is called butyric acid. During long-term storage, the ester bond may be destroyed, releasing acids. Free butyric acid has a pungent odor and bitter taste. This is one of the reasons why the quality of fat deteriorates during long-term storage.

Important! Saturated higher carboxylic acids predominate mainly in animal fats.

The most common acids in natural fats are those with a greater number of carbon atoms and molecular weight than butyric acid, for example palmitic and stearic. Palmitic acid was first isolated from palm oil, its content reaching 50%. Stearic acid was first extracted from pig lard, which in Greek became the basis for the name of the acid. All saturated acids are poorly soluble in water, which complicates the functions of fats in the cell.

• Unsaturated fats are esters with a significant content of unsaturated high molecular weight acids: oleic, linoleic, linolenic, arachidonic. The term “unsaturated” is due to the presence between the carbon atoms in such molecules of not single, but double bonds. In ordinary language we can say that such substances are not completely saturated with hydrogen. For ordinary consumers, it is not the structural features that are important, but the properties derived from them.

Important! All unsaturated fats are found mainly in plants and have low temperatures melting.

Under normal conditions room conditions they are in a liquid state. Unsaturated acids are usually divided into groups: oleic acid and structurally similar ones, linoleic acid and the like, linolenic acid with homologues, arachidonic acid. The last three groups have more than one double bond in the molecule. That's why they are called polyunsaturated fatty acids (PUFAs). The name of this complex of acids, vitamin F, is considered obsolete. Nowadays, linolenic acids are often called omega-3, while linoleic and arachidonic acids are called omega-6 acids.

Physiological role of polyunsaturated fatty acids

• The structural function is to form cell membranes.

• The plastic role is performed during the formation of connective tissue, the surface of nerve fibers.

• The anti-sclerotic function comes down to the ability to remove excess cholesterol from the cavity of blood vessels. Fats and cholesterol must enter the body in a strictly defined ratio. Excess cholesterol coming from outside, in combination with that synthesized inside the body, can provoke changes in blood vessels.

• PUFAs increase the body's protective resources in relation to external influences, for example, viruses, microbes, and adverse environmental factors.

• For normal functioning of the cardiovascular system, it is important to have physiological indicators of blood clotting. PUFAs help normalize coagulation, which tends to increase with age.

• The scientific literature contains information about the ability of PUFAs to break down certain types of malignant cells.

• From arachidonic acid, with the participation of enzymes, prostaglandins are formed, which are classified as hormones and hormone-like substances. Prostaglandins have a diverse regulatory effect, in particular they indirectly improve the breakdown of fats in the body.

PUFAs are essential and should be included in the daily diet.

Sources of vegetable and animal fats

All food products obtained from animals and plants. Fats are no exception. Currently, more than 600 examples of various fats are known. The predominant (more than 400) amount is plant substances. 80 types are animal fats, more than 100 types are fats of water inhabitants. Sources of fats of plant and animal origin are varied and widely defined. culinary traditions, place of residence, climate, income level of the population.

• Some fats are visible visually. It's creamy and vegetable oils, lard, animal fats in meat, margarines.
• Some food fats are invisible. They are evenly distributed in meat, confectionery, dairy products, bread, fish, cereals, and nuts.

How much fat do you need per day?

The need of each person should be determined taking into account many circumstances: age, type of activity, area of ​​residence, type of constitution. When playing sports, it is advisable to get advice from a specialist who can take into account everything individual characteristics. It is important to remember that animal fats and cholesterol come from food in parallel, and create a diet taking into account all components.

The answer to the question “How much fat should each person consume per day?” can be presented in the form of the following list:

• the total amount of all fats is 80-100 g;
• vegetable oils – 25-30 g;
• PUFA – 2-6 g;
• cholesterol – 1 g;
• phospholipids – 5 g.

In general, the fat content in daily ration should be about 30%. Residents of northern regions can increase the fat content in their daily diet to 40%.

The maximum amount of fat is contained in refined vegetable oils (up to 99.8%), in butter - up to 92.5% fat, in margarines - up to 82%.

• It must be remembered that one of the methods for producing margarines is to saturate vegetable oils with hydrogen. The process is called hydrogenation. In this case, the product produces isomers that have a negative physiological effect - trans-isomers. Recently, another method of producing margarine has been used - modification of vegetable oils. No harmful isomers are formed. Margarine was originally invented in France at the end of the 19th century to feed the poor and military. If possible, it is better to exclude margarine from the diet.

In dairy products, the fat content can reach 30%, in cereals - 6%, in hard cheeses - 50%.

Given the importance of PUFAs, you should be aware of their sources

• The maximum amount of essential acids, primarily arachidonic acid, is found in fish fat. The ideal supplier of this acid is fish liver.
• Vegetable oils contain a lot of PUFAs. The content of linoleic acid in corn oil reaches 56%, in sunflower oil – 46%.
• The specific gravity of PUFAs does not exceed 22% in lard, chicken, and goose fat. Olive oil contains 15% essential acids.
• Butter, most animal fats, and milk fats contain little PUFA, up to 6%.

The list of essential components of natural fats recommended for daily nutrition includes cholesterol. We get the required amount by eating eggs, butter, offal. They should not be abused.

Phospholipids, which are classified as complex lipids, must be present in food. They promote the transportation of fat breakdown products in the body, their effective utilization, prevent fatty degeneration of liver cells, and normalize metabolism in general. Phospholipids are found in large quantities in egg yolk, liver, milk cream, and sour cream.

Excess fat in food

With excess fat in the daily diet, all metabolic processes are deformed. Excess fat in food leads to a predominance of accumulation processes over breakdown reactions. Fatty degeneration of cells occurs. They cannot perform physiological functions, which provokes numerous disorders.

Lack of fat in food

If there is little fat intake, the energy supply of the body is disrupted. Some part can be synthesized from the remnants of molecules formed during the utilization of proteins and carbohydrates. Essential acids cannot be formed in the body. Consequently, all the functions of these acids are not realized. This leads to loss of strength, decreased resistance, disruption of cholesterol metabolism, and hormonal imbalance. An absolute lack of fat in food is rare. A lack of healthy fat components can occur if the rules for combining dietary fats are not followed.

2 Video lecture on the topic: “The role of proteins, fats and carbohydrates in the human body”

Proteins, fats and carbohydrates play an important role in the human body.

Squirrels- complex substances consisting of amino acids. They are an invariable part of the diet. This is the main building material, without which the growth of muscles and tissues in general is impossible. Proteins are divided into 2 categories:

AND animalistic, which comes from animal products. This category includes meat, poultry, fish, milk, cottage cheese and eggs.

Vegetable, which the body receives from plants. It is worth highlighting rye, oatmeal, walnuts, lentils, beans, soy and seaweed.

Fats - This organic compounds responsible for the “reserve fund” of energy in the body, the main suppliers of energy during periods of food shortage and illness, when the body receives a small amount of nutrients or does not receive them at all. Fats are necessary for the elasticity of blood vessels, due to which beneficial elements quickly penetrate tissues and cells, helping to normalize the condition of the skin, nail plates and hair. Fats are found in large quantities in nuts, butter, margarine, pork fat, and hard cheese.

Carbohydrates- This is the main source of energy for people. Depending on the number of structural units, carbohydrates are divided into simple and complex. Carbohydrates, called simple or “fast” carbohydrates, are easily absorbed by the body and increase blood sugar levels, which can lead to weight gain. excess weight and deterioration of metabolism.

Complex carbohydrates are made up of many linked saccharides, including tens to hundreds of elements. Such carbohydrates are considered healthy because when digested in the stomach, they release their energy gradually, providing a stable and long-term feeling of fullness.

Vitamins and microelements that are not included in the structure of tissues also play an important role in the body, but without their participation many vital functions occurring in the human body would not be performed.

Almost all life processes in our body depend on what we eat. Fresh fruits are quite rich in carbohydrates. Excessive consumption of sweets should be avoided flour products, sugar. A balanced diet is essential - and this means not only the timely consumption of deliciously prepared food, but also the inclusion in the daily diet of the optimal ratio of substances important for proper functioning such as proteins, fats, carbohydrates, vitamins and microelements. The maintenance of normal human life depends on the harmonious combination of all these substances.

Fats are part of a large group of organic compounds under the general name lipids. This same group includes another fat-like substance - lipoids.

Fats in living organisms are the main type of reserve substances and the main source of energy. In vertebrates and humans, approximately half of the energy consumed by living cells at rest is generated by the oxidation of fatty acids found in fats. Fats perform a number of other important functions in the body.

1. Fat forms protective layers for internal organs: heart, liver, kidneys, and so on.

2. The membrane shell of all cells in the body consists of approximately 30% fat.

3. Fats are necessary for the production of many hormones. They play an important role in the functioning of the immune system, and this, as is known, is the body’s internal self-healing system.

4. Fats deliver fat-soluble vitamins A, D, E and K to the body.

From the above, we can conclude that various diets that sharply reduce the amount of fat entering the body with food, as well as the constant use of low-fat foods, are harmful to health and will not contribute to the health of the body.

Important information about fats

1. Fat consumption standards are individual. It is recommended to eat 1 - 1.3 grams of fat per 1 kilogram of weight per day. For example, if your weight is 60 kilograms, then you need to eat 60 - 70 grams of fat per day.

2. Try to avoid foods containing a lot of saturated fat: fatty meat, sausages, fatty dairy products.

3. Reduce the amount of vegetable oils containing Omega-6: sunflower, corn, peanut.

4. Add oils containing Omega-6 to your diet: canola, flaxseed, hemp, soybean and mustard.

5. Try to eat less fried foods. For frying, use only refined oils. Give preference to olive oil.

6. Avoid trans fatty acids.

7. Be careful when buying sweets for children. Almost all confectionery products (chocolate bars, waffles, cookies, ice cream, etc.) contain margarine (hydrogenated vegetable oil), which negatively affects children's health.

The role of fats in brain function

The main difference between humans and all other mammals is the large specific gravity brain in relation to total weight. But the problem is that having something does not mean being able to fully use it. This statement also applies to the brain - in order to use it to its full potential, it must be given the necessary nutrition.

According to medical research, human brain tissue consists of approximately 60% fat. What is very important is that fats that enter the body with food affect the functioning of the human brain. Eating unhealthy oils and fats can lead to various abnormalities in brain function.

Scientists have now found that in optimal conditions Omega-3 fatty acids and Omega-6 should enter the body in equal proportions, which is what was observed in our ancestors. Now the ratio of these acids in food has changed to 20 and even 30: 1, that is, for 30 grams of Omega-6 there is only one gram of Omega-3. This situation has developed for several reasons.

1. Increased consumption of oils rich in Omega-6 (sunflower, corn, sesame, etc.).

2. The consumption of oils rich in Omega-3 (linseed, hemp, soy, and so on) has decreased.

3. During production, oils began to undergo a hydrogenation process - margarine is obtained, which does not contain Omega-3.

4. A fish appeared artificial cultivation– with the help of special feed.

5. Due to the use of modern processing methods, cereals began to lose their core (germ), rich in healthy fats.

All these changes in eating habits have a strong negative impact on brain function. If one of the fatty acids begins to predominate first in the diet and then in the brain, this leads to disturbances in the functioning of the nervous system. If the brain does not receive enough of the fats it needs, its structure begins to change, which leads to a number of deviations in the functioning of this organ and the whole organism. For example: aggression, autism, Parkinson's disease, hostility towards others, hyperactivity, depression, retinal diseases, mental and physical retardation, drug abuse, migraines, brain tumors, paralysis, multiple sclerosis.

As we see, by supplying the body with the right fats, we take care not only of the gastrointestinal tract, but also of the full functioning of the brain and the health of the entire body.

The influence of fats on children's and youth's bodies

During growth and development, the body reacts most strongly (in the form of various diseases) to negative factors in the surrounding world. As we have already defined, fat is different from fat, and his health, both mental and physical, directly depends on what fats enter the body of a child and teenager. The greatest harm is caused by trans fatty acids, which easily enter the body if not controlled - literally with mother's milk.

Research results show that the average woman's milk contains about 20% trans fatty acids of the total fatty acids. Basically, trans fatty acids enter a woman’s body through food, and then penetrate into breast milk. The trouble is that in parallel with the increase in trans fats in the body of a woman and child, the amount of necessary, healthy fatty acids, for example Omega-3, decreases.

What should be done to reduce the amount of trans fats entering a child’s body?

Strictly monitor what foods a woman eats before conception, during pregnancy and while breastfeeding.

Eat enough antioxidants.

Ensure that your body has the correct balance of Omega-3 fatty acids.

IN preschool age All responsibility for the future health of children lies with the parents. They must carefully monitor their diet to ensure it contains a minimum of trans fats. In preschool age, the brain develops very rapidly, and if a child receives high-quality fats, this will not only have a positive effect on his health, but also on his mental abilities.

Children school age and teenagers are the heaviest consumers of trans fats. One donut alone can contain up to 13 grams of them. A standard packet of chips contains 7–8 grams of trans fatty acids. 100 grams of French fries contain 8 grams of trans fatty acids. As a result, it turns out that a teenager eats 30–50 grams of bad fats per day. And this happens during the period when the brain is developing most actively and nerve cells must constantly form many new connections.

The role of polyunsaturated fatty acids in baby food

In the first years of life, the regular intake of substances from food that the body cannot synthesize is of great importance for the growth of a healthy child. These ingredients include polyunsaturated fatty acids (PUFAs).

The main functions of PUFAs of the Omega-3 and Omega-6 classes are participation in the formation of phospholipids of cell membranes and the synthesis of biologically active substances - tissue hormones: prostacyclins, prostaglandins, leukotrienes and thromboxanes. These substances play an active role in regulating the functions of the entire body, especially the cardiovascular system.

Long-chain polyunsaturated fatty acids play a special role in the formation and functioning of the central nervous system and visual analyzer in the fetus and infants. It is known that the human brain is 60% fat. At the same time, at least 30% of the total amount of fats comes from long-chain PUFAs. They are included as a structural component in cell membranes. The distribution of PUFAs in tissues varies significantly. For example, docosahexaenoic acid is found in large quantities in photoreceptor membranes, making up 50% of all rod outer segment fatty acids, which is necessary for the greatest photochemical activity of rhodopsin.

Two classes of PUFAs are of greatest practical interest: Omega-3 and Omega-6. A key representative of Omega-6 fatty acids is long-chain arachidonic acid, which is part of the phospholipids of the cell membranes of platelets of endothelial cells. Arachidonic acid makes up 20 - 25% of all fatty acids in phospholipids of cellular and subcellular membranes.

Eicosapentaenoic and docosahexaenoic acids, representatives of the Omega-3 family of long-chain fatty acids, are also present in phospholipids, their amount is approximately 2-5%. Insufficient consumption and (or) disruption of the synthesis of these acids leads to changes in the fatty acid composition of lipids of biological membranes, causing deviations in a number of indicators of their functional state (permeability, enzymatic activity, fluidity, and others).

Long-chain polyunsaturated fatty acids Omega-3 ensure the normal development of sensory, motor, behavioral and other functions of the child. Docosahexaenoic acid, for example, is necessary for the normal development of the nervous system and visual analyzer of the fetus and newborn. With a high content of docosahexaenoic acid in a pregnant woman's diet, an increase in its level is observed both in the blood plasma and in mother's milk.

This is probably why children of mothers who received docosahexaenoic acid during pregnancy and lactation have higher visual acuity. Besides the effect on visual acuity, other positive effects are also known. In particular, docosahexaenoic acid helps improve the child’s cognitive abilities and reduces the incidence of bronchitis.

Since a person needs long-chain PUFAs from outside with food, a deficiency of these fatty acids in the diet can lead to deviations in physical and neuropsychic development in the first year of life.

The possibility of using solid fat (pork lard) in the diet of patients with chronic pancreatitis during remission

Most dietary recommendations for pancreatitis should help keep the pancreas as quiet as possible and reduce stomach activity. These nutritional recommendations should definitely be taken into account by patients with the hypersecretory form of chronic pancreatitis. However, the use of such nutrition for people with the most common hyposecretory form raises questions. The use of products that do not stimulate the pancreas and create “artificial rest” is unlikely to create conditions for normalizing the functioning of the organ. The situation is aggravated by the fact that in the treatment of chronic pancreatitis, drugs that replace the functions of the pancreas are widely used - this contributes to even greater atrophy.

Today, nutritionists recommend that for chronic pancreatitis, a sharp reduction (60 - 70 grams per day) of fat intake with a maximum limitation of refractory fats. It is recommended to eat natural fats in the form of refined vegetable oil and butter.

Long-term adherence to such a diet leads to a deficiency of certain nutrients and can increase secretory insufficiency of the pancreas, since the organ is in a state of “artificial functional calm” for a long time.

Patients following a strict diet lose the necessary body weight and observe a decrease in physical strength.

For these reasons, many modern nutritionists do not recommend completely eliminating solid fats from your diet after an exacerbation of the disease. According to studies, after discharge from the hospital, patients with chronic pancreatitis who began to eat 50 grams of solid fat per day did not experience attacks of the disease for 3 to 12 months. People felt better, gained 3 to 5 kg of weight, and their physical and mental performance increased.

Lard has certain advantages over butter: higher energy value (820 kcal versus 740 kcal per 100 grams of product), contains 2 times less cholesterol (95 mg versus 180 mg per 100 grams of product), contains 10 times more linoleic acid ( 8.5 g versus 0.84 g per 100 g of product) and at the same time contains arachidonic acid and vitamin B1, which is practically absent in butter, has 2 times more lecithin phospholipids, which normalize fat metabolism in the body.

Thus, a strict ban on the use of solid fats of animal origin should be prescribed to patients with chronic pancreatitis only during an exacerbation.

Conclusion: the inclusion of a limited amount of solid fat (pork lard) in the diet of patients with chronic pancreatitis without disturbing the patency of the Wirsung duct and without exacerbation contributes to a more balanced diet and does not cause an exacerbation of the disease.

The role of unsaturated fatty acids included in fats

Fats are a combination of glycerol and various fatty acids. The functions and significance of fat supplied with food depends on the fatty acids that are included in its composition.

Polyunsaturated fatty acids: linoleic, linolenic and arachidonic acids are essential nutrients, since they are not synthesized in the body and therefore must be supplied with food. These acids, due to their biological properties, are considered vital substances and are even considered vitamins (vitamin F).

The physiological role and biological significance of these acids is diverse. The most important biological properties of unsaturated acids are their participation as structural elements in such highly active complexes as phospholipids, lipoproteins and others. They are a necessary element in the formation of cell membranes and connective tissue.

Arachidonic acid precedes the formation of substances involved in the regulation of many vital processes of platelets and prostaglandins, to which scientists attach great importance as substances of the highest biological activity. Prostaglandins have a hormone-like effect, and therefore are called “tissue hormones”, since they are synthesized directly from membrane phospholipids. The synthesis of prostaglandins depends on the body's supply of these acids.

A connection between unsaturated fatty acids and cholesterol metabolism has been established. They promote the rapid conversion of cholesterol into folic acids and their removal from the body.

Unsaturated fatty acids have a normalizing effect on the walls of blood vessels, increase their elasticity and reduce permeability.

A connection has been established between unsaturated fatty acids and the metabolism of B vitamins.

With a deficiency of unsaturated fatty acids, the intensity and resistance to unfavorable external and internal factors decreases, reproductive function is inhibited, and the deficiency of unsaturated fatty acids affects the contractility of the myocardium and causes skin damage.

Vegetable fats have a high energy state since they are formed directly during photosynthesis in the green parts of plants and are then deposited in fruits and seeds.

Nut oil is a source of highly digestible emulsified fats. If you eat enough nuts, there is no need to add any oils to your diet.

It is advisable to use the oil obtained by cold pressing. Refined oil, devoid of microelements and vitamins, should be excluded. In addition, acids in refined oil easily oxidize and oxidized products accumulate in the oil, which lead to its spoilage.

Animal fats contain toxic inclusions, which, when broken down, enter the body. After all, adipose tissue of both animals and humans is a “septic tank”, since it has the lowest metabolism. For this reason, the body, in order to get rid of toxins, deposits them in adipose tissue, where they are stored.

Cardiovascular system and Omega-3 polyunsaturated fatty acids

Interest in fish oil as a factor affecting the heart and blood vessels arose in the seventies of the last century after a study showed low mortality from CHD (coronary heart disease) among the coastal Eskimo population of Greenland, which mainly feeds on marine fish and marine animals.

It was found that the cardiovascular system of Eskimos is not prone to atherosclerosis and coronary heart disease thanks to fish oil, which contains Omega-3 polyunsaturated fatty acids (eicosapentaenoic and docosahexaenoic).

Another interesting study was conducted over 23 years among Japanese people living in Honolulu (Hawaii, USA) and it was found that the negative effect of smoking on the heart ( early development and more severe course of CAD) is leveled out in individuals who systematically consume fish 2 or more times a week.

Another open-label study of 1015 patients with myocardial infarction, half of whom were advised to increase their fish consumption, found a 29% reduction in mortality from CAD after 2 years compared with the 2nd group that did not receive fish.

A large study on the effects of fish oil on the heart and blood vessels was conducted in Italy in 2003. Half of the 11,323 patients who suffered a myocardial infarction received 1 gram of Omega-3 polyunsaturated fatty acids for 3 to 5 years, while the rest received standard treatment from their doctor. During this time, 1031 patients (9.1%) died. Already after 3 months from the start of observation, patients who took fish oil in addition to conventional treatment had fewer deaths than in the control group (1.1% versus 1.6%). By the end of the observation, the significance of the difference in favor of patients in the main group became even higher (8.4 versus 9.9). The risk of death in the main group decreased by 21%.

In 2003, the American Heart Association recommended taking 1 gram of omega-3 polyunsaturated fatty acids in the form of encapsulated fish oil to reduce the risk of sudden death.

Experimental studies have identified properties of fish oil that may be important in suppressing atherosclerosis and improving the cardiovascular system.

1. Increased production of anti-inflammatory prostaglandins.

2. Decrease in leukotriene B 4 levels.

3. inhibition of neutrophil and monocyte function.

4. The use of fish oil in the form of a concentrate of Omega-3 polyunsaturated fatty acids leads to a decrease in triglyceride levels by 21-79%

6. Fish oil moderately reduces levels blood pressure for hypertension and reduces the hypertensive response to the administration of norepinephrine.

7. Blood clotting time lengthens, the aggregation ability of platelets decreases, the viscosity of whole blood decreases, the fluidity of the membrane and the red blood cells themselves increases, which improves their permeability in the blood stream.

The positive effect of fish oil on the body is multifaceted, so it is used to treat autoimmune and immunological diseases - bronchial asthma, lupus erythematosus and atopic dermatitis. The anti-inflammatory effect of fish oil provides additional reasons for its use in atherosclerotic diseases for the purpose of treatment and prevention.

Additional articles with useful information

Description of fat metabolism in humans

People often think about fats in their diet, since it is this dietary ingredient that is responsible for many diseases. If fat metabolism is not disturbed in the body, then their presence in the diet will not harm even an elderly person.

Description of different types of metabolic disorders in humans

Metabolism does not stop even for a second and has a very complex regulatory system, which naturally can fail. But often people are in a hurry to attribute to themselves the diagnosis of “metabolic disorder”, confusing a true disease with regular violations of the regime and rules of healthy eating.

The main components of all living cells are proteins, fats, the functions and properties of these compounds ensure the vital activity of organisms living on our planet.

Fats are natural, complete esters of glycerol and fatty acids with one base. They belong to the group of lipids. These compounds perform a number of important functions of the body and are an indispensable component in the human diet.

Classification

Fats, the structure and properties of which allow them to be used as food, are divided by their nature into animal and vegetable. The latter are called oils. Due to their high content of unsaturated fatty acids, they are found in liquid state of aggregation. The exception is palm oil.

Based on the presence of certain acids, fats are divided into saturated (stearic, palmitic) and unsaturated (oleic, arachidonic, linolenic, palmitoleic, linoleic).

Structure

The structure of fats is a complex of triglycerides and lipoid substances. The latter are phospholipid compounds and sterols. Triglyceride is an ethereal compound of glycerol and a fatty acid, the structure and characteristics of which determine the properties of fat.

The structure of a fat molecule in general is shown by the formula:

CHˉO-CO-R’’

CH2-OˉCO-R’’’,

In which R is a fatty acid radical.

The composition and structure of fats have in their structure three unbranched radicals with an even number of carbon atoms. most often represented by stearic and palmitic, unsaturated - linoleic, oleic and linolenic.

Properties

Fats, the structure and properties of which are determined by the presence of saturated and unsaturated fatty acids, have physical and chemical characteristics. They do not interact with water, but are completely decomposed in organic solvents. They are saponified (hydrolyzed) if they are treated with steam, mineral acid or alkalis. During this reaction, fatty acids or their salts and glycerol are formed. They form an emulsion after vigorous shaking with water, an example of this is milk.

Fats have an energy value of approximately 9.1 kcal/g or 38 kJ/g. If we translate these values ​​into physical indicators, then the energy released by consuming 1 g of fat would be enough to lift a load weighing 3900 kg by 1 meter.

Fats, the structure of their molecules determines their basic properties, have high energy intensity when compared with carbohydrates or proteins. Complete oxidation of 1 g of fat with the release of water and carbon dioxide is accompanied by the production of energy twice as high as the combustion of sugars. To break down fats, a certain amount of carbohydrates and oxygen are needed.

In the human body and other mammals, fats are one of the most significant suppliers of energy. In order for them to be absorbed in the intestine, they must be emulsified with bile salts.

Functions

Fats play an important role in the mammalian body; the structure and functions of these compounds in organs and systems have different meanings:

In addition to these three main functions, fats perform several specific ones. These compounds support the vital activity of cells, for example, ensure the elasticity and healthy appearance of the skin, and improve brain function. Cell membrane formations and subcellular organelles retain their structure and functioning thanks to the participation of fats. Vitamins A, D, E and K can only be absorbed in their presence. Growth, development and reproductive function are also largely dependent on the availability of fats.

Body need

Approximately a third of the body’s energy expenditure is made up by fats, the structure of which allows this task to be solved with a properly organized diet. Calculation of daily requirements takes into account the type of activity and age of the person. Therefore, the most fat is needed by young people who lead an active lifestyle, for example, athletes or men engaged in heavy physical labor. If you have a sedentary lifestyle or a tendency to be overweight, their number should be reduced to avoid obesity and related problems.

It is also important to take into account the structure of fats. The ratio of unsaturated and saturated acids is essential. The latter, when consumed excessively, disrupt fat metabolism and the functioning of the gastrointestinal tract, and increase the possibility of atherosclerosis. Unsaturated acids have the opposite effect: they restore normal metabolism and remove cholesterol. But their abuse leads to indigestion, the appearance of stones in the gall bladder and excretory tract.

Sources

Almost all foods contain fats, but their structure can be different. The exceptions are vegetables, fruits, alcoholic beverages, honey and some others. Products are divided into:

Also important is fat, which determines the presence of a particular acid. According to this feature, they can be saturated, unsaturated and polyunsaturated. The first are contained in meat products, lard, chocolate, ghee, palm, coconut and butter. Unsaturated acids are present in poultry meat, olives, cashews, peanuts, and olive oil. Polyunsaturated - in walnuts, almonds, pecans, seeds, fish, as well as in sunflower, flaxseed, canola, corn, cottonseed and soybean oil.

Diet preparation

The structural features of fats require a number of rules to be followed when compiling a diet. Nutritionists recommend adhering to the following ratio:

• Monounsaturated - up to half the total fat;
• Polyunsaturated - a quarter;
• Saturated - a quarter.

In this case, vegetable fats should make up about 40% of the diet, animal fats - 60-70%. Older people need to increase the number of the former to 60%.

Trans fats should be limited as much as possible or completely eliminated from the diet. They are widely used in the production of sauces, mayonnaise, and confectionery. Fats that are subjected to intense heating and oxidation are harmful. They can be found in French fries, chips, donuts, pies, etc. Of this entire list, the most dangerous are products that were cooked in rancid or many-used oil.

Useful qualities

Fats, the structure of which provides about half of the body’s total energy, have many beneficial qualities:

• cholesterol promotes better carbohydrate metabolism and ensures the synthesis of vital compounds - adrenal steroid hormones are produced under its influence;
• about 30% of all heat in the human body is produced by tissue located in the neck and upper back;
• badger and dog fat are refractory, cure diseases of the respiratory system, including tuberculosis of the lungs;
• phospholipid and glucolipid compounds are part of all tissues, are synthesized in the digestive organs and counteract the formation of cholesterol plaques, support the functioning of the liver;
• Thanks to phosphatides and sterols, the constant composition of the cytoplasmic basis of the cells of the nervous system is maintained and vitamin D is synthesized.

Thus, fats are an essential component in the human diet.

Excess and Deficiency

Fats, the structure and function of these compounds are beneficial only when consumed in moderation. Their excess contributes to the development of obesity - a problem that is relevant for all developed countries. This disease leads to weight gain, decreased mobility and poor health. The risk of developing atherosclerosis, cardiac ischemia, and hypertension increases. Obesity and its consequences lead to death more often than other diseases.

A lack of fat in the diet contributes to the deterioration of the skin, slows down growth and development child's body, disrupts the functioning of the reproductive system, interferes with normal cholesterol metabolism, provoking atherosclerosis, and impairs the functioning of the brain and nervous system as a whole.

Proper diet planning, taking into account the body's fat needs, will help avoid many diseases and improve the quality of life. It is their moderate consumption, without excess or deficiency, that is essential.

In an effort to lose weight or maintain a good figure, many try to avoid fats in their diet, but the role of fats in the body is significant, in fact, we need fat.

There are simply different fats, some are healthy - they help our body function, others, on the contrary, are harmful - they interfere with the normal functioning of organs, disrupt metabolic processes and lead to various diseases: atherosclerosis, hypertension, obesity, etc.

Fats are very high in calories: 1 gram of fat provides 9.3 kcal. It is not surprising that those who want to lose weight are wary of fats in their diet, of any kind.

The role of fats in the body

1. The body takes energy from fats. If fats are completely excluded from the diet, then a person becomes lethargic, the body begins to save energy, slowing down metabolic processes, and there is no need to talk about losing weight.


2. Fats give us a feeling of fullness. A person who has eliminated fats will constantly experience a feeling of hunger, which he will “eat” only with harmful carbohydrates, then weight problems will not be from fat, but from carbohydrates.

Reference. There are two types of fat: subcutaneous and visceral. Everything is clear with subcutaneous fat - it appears from excessive consumption of fatty meat or lard, but visceral fat is the fat that envelops our internal organs: liver, heart, kidneys, pancreas, accumulating in large vessels abdominal cavity. It is much more difficult to get rid of than subcutaneous. He appears just from large quantity eating harmful carbohydrates.

1. Fat protects our organs and muscles from physical impact, injury and shock.


2. Fat is involved in the process of thermoregulation: so that we don’t freeze in winter and don’t feel so hot in summer, we need subcutaneous fat.


3. Fat gives skin and muscles elasticity and firmness. Diet without fat - future problems with your figure.


4. 60% of the brain is made up of fat! Did you know about this? But, again, not every fat is good for the brain.

Fats are usually divided into two types: saturated and unsaturated.

Saturated fats- fats of animal origin (meat, eggs, butter, dairy products, lard). These fats are a source of cholesterol and should be limited as much as possible in the diet.

Unsaturated fats(contain vegetable oils) are also divided into two groups: monounsaturated - Omega 9 type (olive oil) and polyunsaturated - these include Omega 3 and Omega 6 fats.

When Omega3 and Omega6 polyunsaturated fatty acids enter our body in equal quantities, they work wonders in the body! But, since about the 60s of the last century, there has been an imbalance towards Omega 6. We began to consume more sunflower and corn oils, and less flaxseed, hemp, and soybean oils, which contain Omega 3. Sea fish of fatty varieties is the largest source of Omega 3 - is now grown artificially, on special feeds, therefore in such fish, as in river fish, there is no Omega 3.

Therefore, now Omega 3 relates to Omega 6 in the proportion of 1 x 30, and sometimes 1 x 81! This “excess” leads to various diseases: hypertension, diabetes, obesity, atherosclerosis, oncology...

As you understand, the role of fats for our body is very important. Therefore, you should not completely give up fats in your diet, you can simply eat less of them. In order to lose weight and maintain health, 25-35 grams of healthy fat per day (or 1-2 tablespoons) is enough olive oil, For example). Such doses will allow you to maintain healthy blood vessels and joints and not “overeat” extra calories.