{"id":20063,"date":"2021-09-01T14:16:48","date_gmt":"2021-09-01T12:16:48","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/?page_id=20063"},"modified":"2021-09-06T16:24:24","modified_gmt":"2021-09-06T14:24:24","slug":"monounsaturated-fatty-acids","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/home\/sport-nutrition\/nutrients\/focus-on-macronutrients-and-micronutrients\/macronutriments\/fats\/fatty-acids\/monounsaturated-fatty-acids\/","title":{"rendered":"What You Should Know About Monounsaturated Fatty Acids"},"content":{"rendered":"\t\t
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\r\n There are many types of fatty acids, <\/strong>namely monounsaturated fatty \r\n acids. To stay healthy, the body needs them.But what are monounsaturated \r\n fatty acids? Who doesn't know exactly? To find out more about its \r\n characteristics and its benefits for the body, here is the information \r\n about it.\r\n <\/p>\r\n

\r\n History of Monounsaturated Fatty Acid or MUFA\r\n <\/h2>\r\n

\r\n Since 1950, the expert A.Keynes discovered that diet plays a big role in \r\n cardiovascular problems.He determined that people living in the \r\n Mediterranean area do not really suffer from cardiovascular \r\n disease.A.Keynes conducted a study on the lifestyle of these people and \r\n their food and found that their diet is rich in olive oil.This eating \r\n pattern resembles a vegetarian diet which is mainly responsible for the \r\n protection against this disease.From that moment on, scientists are \r\n interested in this supplement to be able to treat heart disease, obesity \r\n and metabolic problems.And so they advised everyone to consume foods \r\n rich in MUFAs in their daily diet.\r\n <\/p>\r\n

\r\n Definition and its main functions in the body\r\n <\/h2>\r\n

\r\n Monounsaturated fatty acid is a lipid containing a double bond between 2 \r\n carbon atoms.It can be found in food and the body can also make it.The \r\n main component of this monounsaturated fatty acid is oleic acid. Like \r\n any other fatty acid, this one does play an important role in the \r\n body.Monounsaturated fatty acids provide energy when they are stored in \r\n the fat tissue as triglycerides.And the oleic acid contained in MUFA \r\n forms the cell membranes and is involved in the activity of many \r\n receptors, transporters and enzymes.Receptors are proteins that induce \r\n various compounds to enter the cells and transporters are proteins that \r\n allow the transport of various compounds in the bloodstream.\r\n <\/p>\r\n

\r\n The chemical characteristics of MUFA\r\n <\/h2>\r\n

\r\n Also called Omega 9, MUFA contains a double bond on Carbon number 9.Its \r\n main component is oleic acid.It has the chemical formula C18 H34 O2 and \r\n a molar mass of approximately 282 g\/mol.Naturally, MUFA appears as a \r\n yellow liquid that is insoluble in water.This type of fatty acid is \r\n known from olive oil, which contains 50-80% oleic acid.This is why it is \r\n called Mono Unsaturated Fatty Acid.In addition to oleic acid, MUFA also \r\n contains neuronic acid or erucic acid.\r\n <\/p>\r\n

\r\n The health consequences of consuming monounsaturated fatty acids\r\n <\/h2>\r\n

\r\n According to popular belief, a large study has already shown that \r\n monounsaturated fatty acids have an effect on the cardiovascular system \r\n and blood cholesterol levels.According to scientific analysis, the oleic \r\n acid contained in monounsaturated fatty acids leads to a decrease in \r\n LDL-cholesterol levels and an increase in HDL-cholesterol levels.If the \r\n LDL cholesterol level rises, it will damage the arteries. On the other \r\n hand, if the level of HDL-cholesterol increases, it will protect the \r\n arteries.\r\n <\/p>\r\n

\r\n These monounsaturated fatty acids also have other effects on the \r\n body.Since these MUFAs lower saturated fatty acids, they reduce the risk \r\n of type 2 diabetes.They improve the susceptibility of cells to \r\n insulin.Then, they minimise oxidative stress, thus lowering the risk of \r\n cardiovascular disease.Finally, the preference for monounsaturated fatty \r\n acids will lower blood triglycerides if they replace a portion of \r\n carbohydrates in the diet.\r\n <\/p>\r\n

\r\n Foods containing monounsaturated acids\r\n <\/h2>\r\n

\r\n Monounsaturated fatty acids are found in fat-rich foods.Therefore, they \r\n can be found in oilseeds, fats, dairy products, chocolate, meat, eggs \r\n and fish.Nuts and some oils contain oleic acid.These include hazelnut \r\n oil, peanut oil, avocado oil, rapeseed oil and olive oil.It is also \r\n possible to find MUFAs in goose fat, hazelnuts, pecans, almonds, \r\n pistachios, cashews and cocoa butters.\r\n <\/p>\r\n

\r\n Professionally recommended intakes of MUFAs\r\n <\/h3>\r\n

\r\n With the evolution of information on lipids, ANSES or Agence Nationale \r\n de S\u00e9curit\u00e9 Sanitaire de l'Alimentation, de l'Environnement et Travail \r\n has recommended that people benefit from an intake of various fatty \r\n acids.According to its specialists, it is preferable for adults, \r\n adolescents and children to have 15 to 20% of calories.However, care \r\n should be taken when consuming too many saturated fatty acids, as these \r\n increase the risk of cardiovascular disease.Despite this, a scientific \r\n study has shown that oleic acids increase LDL cholesterol, but do not \r\n lower it.\r\n <\/p>\r\n

\r\n According to the advice of health professionals, it is essential to take \r\n 33 to 44 g of MUFA.This dose corresponds to 20 g of olive oil, 20 g of \r\n rapeseed oil, 20 g of butter, 100 g of oily fish or meat, 30 to 40 g of \r\n cheese, 1 egg and 2 yoghurts.It is essential to balance these intakes to \r\n prevent cardiovascular disease.\r\n <\/p>\r\n

\r\n The negative consequences of MUFA\r\n <\/h2>\r\n

\r\n It is therefore clear that an insufficient intake of this type of acid \r\n leads to an increased danger to the heart.For people who eat little \r\n oleic acid, there is a risk of becoming overweight and suffering from \r\n metabolic disease.Apart from the lack of monounsaturated fat mass, it \r\n should also be noted that the excess causes a body burden.It is \r\n important to know the daily intake of this type of acid must vary \r\n between 35 to 40% of the overall energy intake, of which 20% of Omega 9 \r\n at the most.\r\n <\/p>\r\n

\r\n Dependencies with other nutrients\r\n <\/h3>\r\n

\r\n The effect of this MUFA on the body can be reduced or counterbalanced by \r\n the high consumption of Omega 6 or trans fatty acids.On the other hand, \r\n at the level of the cardiovascular system, the intake of Omega 3 \r\n provides more Omega 9.\r\n <\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

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…<\/p>\n","protected":false},"author":71,"featured_media":29149,"parent":20014,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template_UK.php","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/20063"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/comments?post=20063"}],"version-history":[{"count":6,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/20063\/revisions"}],"predecessor-version":[{"id":20105,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/20063\/revisions\/20105"}],"up":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/20014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media\/29149"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media?parent=20063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}