There are many types of fatty acids, namely monounsaturated fatty acids. To stay healthy, the body needs them.But what are monounsaturated fatty acids? Who doesn't know exactly? To find out more about its characteristics and its benefits for the body, here is the information about it.
History of Monounsaturated Fatty Acid or MUFA
Since 1950, the expert A.Keynes discovered that diet plays a big role in cardiovascular problems.He determined that people living in the Mediterranean area do not really suffer from cardiovascular disease.A.Keynes conducted a study on the lifestyle of these people and their food and found that their diet is rich in olive oil.This eating pattern resembles a vegetarian diet which is mainly responsible for the protection against this disease.From that moment on, scientists are interested in this supplement to be able to treat heart disease, obesity and metabolic problems.And so they advised everyone to consume foods rich in MUFAs in their daily diet.
Definition and its main functions in the body
Monounsaturated fatty acid is a lipid containing a double bond between 2 carbon atoms.It can be found in food and the body can also make it.The main component of this monounsaturated fatty acid is oleic acid. Like any other fatty acid, this one does play an important role in the body.Monounsaturated fatty acids provide energy when they are stored in the fat tissue as triglycerides.And the oleic acid contained in MUFA forms the cell membranes and is involved in the activity of many receptors, transporters and enzymes.Receptors are proteins that induce various compounds to enter the cells and transporters are proteins that allow the transport of various compounds in the bloodstream.
The chemical characteristics of MUFA
Also called Omega 9, MUFA contains a double bond on Carbon number 9.Its main component is oleic acid.It has the chemical formula C18 H34 O2 and a molar mass of approximately 282 g/mol.Naturally, MUFA appears as a yellow liquid that is insoluble in water.This type of fatty acid is known from olive oil, which contains 50-80% oleic acid.This is why it is called Mono Unsaturated Fatty Acid.In addition to oleic acid, MUFA also contains neuronic acid or erucic acid.
The health consequences of consuming monounsaturated fatty acids
According to popular belief, a large study has already shown that monounsaturated fatty acids have an effect on the cardiovascular system and blood cholesterol levels.According to scientific analysis, the oleic acid contained in monounsaturated fatty acids leads to a decrease in LDL-cholesterol levels and an increase in HDL-cholesterol levels.If the LDL cholesterol level rises, it will damage the arteries. On the other hand, if the level of HDL-cholesterol increases, it will protect the arteries.
These monounsaturated fatty acids also have other effects on the body.Since these MUFAs lower saturated fatty acids, they reduce the risk of type 2 diabetes.They improve the susceptibility of cells to insulin.Then, they minimise oxidative stress, thus lowering the risk of cardiovascular disease.Finally, the preference for monounsaturated fatty acids will lower blood triglycerides if they replace a portion of carbohydrates in the diet.
Foods containing monounsaturated acids
Monounsaturated fatty acids are found in fat-rich foods.Therefore, they can be found in oilseeds, fats, dairy products, chocolate, meat, eggs and fish.Nuts and some oils contain oleic acid.These include hazelnut oil, peanut oil, avocado oil, rapeseed oil and olive oil.It is also possible to find MUFAs in goose fat, hazelnuts, pecans, almonds, pistachios, cashews and cocoa butters.
Professionally recommended intakes of MUFAs
With the evolution of information on lipids, ANSES or Agence Nationale de Sécurité Sanitaire de l'Alimentation, de l'Environnement et Travail has recommended that people benefit from an intake of various fatty acids.According to its specialists, it is preferable for adults, adolescents and children to have 15 to 20% of calories.However, care should be taken when consuming too many saturated fatty acids, as these increase the risk of cardiovascular disease.Despite this, a scientific study has shown that oleic acids increase LDL cholesterol, but do not lower it.
According to the advice of health professionals, it is essential to take 33 to 44 g of MUFA.This dose corresponds to 20 g of olive oil, 20 g of rapeseed oil, 20 g of butter, 100 g of oily fish or meat, 30 to 40 g of cheese, 1 egg and 2 yoghurts.It is essential to balance these intakes to prevent cardiovascular disease.
The negative consequences of MUFA
It is therefore clear that an insufficient intake of this type of acid leads to an increased danger to the heart.For people who eat little oleic acid, there is a risk of becoming overweight and suffering from metabolic disease.Apart from the lack of monounsaturated fat mass, it should also be noted that the excess causes a body burden.It is important to know the daily intake of this type of acid must vary between 35 to 40% of the overall energy intake, of which 20% of Omega 9 at the most.
Dependencies with other nutrients
The effect of this MUFA on the body can be reduced or counterbalanced by the high consumption of Omega 6 or trans fatty acids.On the other hand, at the level of the cardiovascular system, the intake of Omega 3 provides more Omega 9.
