Unsaturated fatty acids are molecules consisting of a long, unbranched hydrocarbon chain with at least one double bond between the carbon atoms. They can largely be synthesized by the human body; in some cases, they must be ingested through the diet. Unsaturated fatty acids possess preventive effects against diseases and favorably influence complaints.
What are unsaturated fatty acids?
Monounsaturated fatty acids are found in olive oil or peanut oil, as well as nuts and avocados. Polyunsaturated fatty acids are found in canola oil, flax oil, and fatty fish such as herring or salmon, among others. Unsaturated fatty acids belong to the upper group of fatty acids. These are aliphatic monocarboxylic acids. These chemical compounds consist of an unbranched carbon chain and a terminal carboxyl chain. Unsaturated fatty acids have a special chemical structure. They are alkenoic acids whose carbon chain has at least one double bond between two carbon atoms. Their names differ depending on the number of double bonds: if there is one double bond, it is a monounsaturated fatty acid; if there are many bonds, it is a polyunsaturated fatty acid. The names are determined by the position of the double bond in relation to the omega end. This is how the designations omega-3 (n3) fatty acid and omega-6 (n6) fatty acid come about for unsaturated fatty acids.
Functions, roles, and meanings
Unsaturated fatty acids are significant in the body for numerous internal processes in addition to their role as a high-performance energy supplier. The organism needs them for the function of metabolism and the elasticity of cell membranes. Unsaturated fatty acids strengthen the immune system, lower blood lipid levels and have a favorable effect on blood pressure. In most cases, the human organism is able to synthesize unsaturated fatty acids itself. These are called non-essential fatty acids. However, some of the unsaturated fatty acids must be ingested through food. These are the so-called essential fatty acids. From these, hormone-like regulatory substances are formed in the further course, which cause internal processes. In the human body, these are alpha-linolenic acid, a polyunsaturated omega-3 fatty acid, and linolenic acid, a polyunsaturated omega-6 fatty acid. EPA, eicosapentaenoic acid, and DHA, docosahexaenoic acid, are considered the most effective omega-3 fatty acids. There is growing scientific knowledge about the positive health effects of unsaturated fatty acids. Nutritionists recommend reducing the consumption of saturated fatty acids and, in contrast, increasing the intake of omega-3 fatty acids. The German Nutrition Society (DGE) advises healthy adults to consume 250 mg of EPA and/or DHA daily. Monounsaturated fatty acids are found primarily in oleic acid. This is a component of olive oil, rapeseed and peanut oil, nuts and avocados. Monounsaturated fatty acids are easier for the body to digest. Polyunsaturated fatty acids are found in rapeseed and linseed oil and in fatty fish such as herring, salmon, mackerel and tuna, among others.
Diseases, ailments, and disorders
As a regular part of the diet, unsaturated fatty acids produce positive effects on human health. A number of studies are available on their effectiveness in various diseases. The effect of a regular intake of unsaturated fatty acids as prevention of coronary heart disease was confirmed by the DGE in 2010 with a meta-analysis of intervention studies with over 13600 participants. Furthermore, unsaturated fatty acids have been shown to positively influence various risk factors that lead to cardiovascular disease, such as high blood lipid levels, hypertension, and cardiac arrhythmias. Polyunsaturated fatty acids have a beneficial effect on cholesterol levels, which are cited as an indicator of heart disease. Elevated cholesterol can lead to deposits on the walls of blood vessels, resulting in secondary diseases. As study data confirm, unsaturated fatty acids lead to a reduction in “bad” LDL cholesterol. In the case of the “good” HDL cholesterol, they slightly increase the value. The connection between food and health is also confirmed by dietary habits in Mediterranean countries.Here, the population consumes a high proportion of their food as unsaturated fatty acids. The proportion is 16 to 29 percent of total food intake daily. Cardiovascular risk forms are reduced with this diet. For pregnant women, it is recommended that they consume sufficient DHA daily, as a good supply of unsaturated fatty acids plays an important role in the development of growth and cognitive abilities in the unborn child. Unsaturated fatty acids are thought to have a beneficial effect in other diseases, such as type II diabetes, cancer, asthma, and Crohn’s disease.
