First, the human body needs to consume fatty acids every day. What does fatty acid do? 1, a component of phospholipids.
Phospholipids are the main structure of human cell membrane, so essential fatty acids are directly related to the structure and function of cell membrane.
2. Precursors of prostate synthesis.
Prostate has many functions, such as dilating and contracting blood vessels, participating in nerve conduction and affecting renal water metabolism. Studies have shown that essential fatty acids can reduce thrombosis and platelet aggregation, which may be related to the fact that essential fatty acids are precursors of prostaglandin and coagulant.
3. Participate in cholesterol metabolism.
In low-density lipoprotein and high-density lipoprotein, cholesterol and linoleic acid form linoleic acid cholesterol ester, which is then transported and metabolized.
The essential fatty acids ingested by human body should not be less than 3% of the total energy. If it is deficient due to insufficient intake or other reasons, it may have adverse effects on human health.
Second, how many kinds of fatty acids are there? Fatty acids include saturated fatty acids, polyunsaturated fatty acids and monounsaturated fatty acids, so what are the effects of these three fatty acids on human body?
1, saturated fatty acid.
Saturated fatty acids are the most stubborn, cold and rigid of the three brothers. It is withdrawn, arrogant, indifferent, unwilling to communicate with others and unwilling to participate in any activities. It is not easily decomposed in the human body. Once you eat too much and can't consume it, you will stay in the human body, increase cholesterol and increase fat synthesis. It is the number one harmful molecule that causes us to be overweight and obese.
Saturated fatty acids mainly come from red meat, such as pork, beef, mutton, dog meat and other livestock meat, full-fat dairy products. In addition, palm oil and coconut oil in vegetable oil also contain saturated fatty acids.
Therefore, red meat is classified as a second-class carcinogen by the World Health Organization for this reason.
The recommended daily intake of saturated fatty acids accounts for 10% of total energy.
2. Polyunsaturated fatty acids.
Polyunsaturated fatty acids can reduce both bad cholesterol (low density lipoprotein cholesterol) and good cholesterol (high density lipoprotein cholesterol). Polyunsaturated fatty acids mainly come from vegetable oil, fish and nuts. Polyunsaturated fatty acids can provide essential fatty acids for human body. It is particularly easy to be oxidized, producing lipid peroxides and free radicals, which is harmful to human health. Therefore, polyunsaturated fatty acids are not suitable for eating more, and it is suggested that the daily intake should not exceed 1 1% of the total energy.
3. Monounsaturated fatty acids.
Monounsaturated fatty acids can not only lower cholesterol, but also improve cholesterol, which is the healthiest fatty acid for human body. Mainly from peanuts, peanut oil, olives, olive oil and other foods. The recommended daily dosage is about 9% of the total energy.