It is not surprising that there is much confusion about which oils, fish and nuts are considered healthy fats and which are not; most have heard of omega-3 fatty acids and maybe even omega-6 fatty acids, but what do you know about omega-9 fatty acids and the benefits of omega-9 available in this type of fat? Omega-9 fatty acids come from a family of unsaturated fats that are commonly found in vegetable and animal fats. These fatty acids are also known as oleic acid, or monounsaturated fats, and can often be found in canola oil, safflower oil, olive oil, mustard oil, nut and nut oils such as almonds. However, unlike omega-3 and omega-6 fatty acids, omega-9 fatty acids can be produced by the body, which means that the need to supplement is not as important as the popular omega-3.
So what makes the benefits of omega-9 something to pay attention to, particularly if our body can produce them by itself? It is important to understand these fats because omega-9 benefits the body in some key ways.
Benefits of Omega-9:
The benefits of Omega-9 favor the heart, brain and general well-being when consumed and produced in moderation; here are three key omega-9 benefits for your health.
1. Can Help Reduce the Risk of Cardiovascular Disease and Stroke:
Research has shown that the fatty acids present in the benefits of omega-9 can help reduce the risk of cardiovascular disease and stroke; It benefits the health of the heart because it has been shown that omega-9 increases HDL cholesterol (the good cholesterol) and lowers LDL cholesterol (the bad cholesterol), this can help eliminate the accumulation of plaque in the arteries, which we know as One of the causes of heart attacks and strokes. Canola oil, for example, has a high content of monounsaturated fats, low content of saturated fats and zero trans fats , but it is very difficult to obtain non- transgenic rapeseed oil ; While the industry is changing, it may be better to prepare food at home; Other good omega-9s are avocados and almonds, in fact, the US Food and Drug Administration recently approved a qualified health claim that suggests that daily intake of healthy fats may reduce the risk of coronary heart disease due to fat content not saturated However, it also suggests moderating how much you drink daily.
2. Increase Energy, Decrease Anger and Improve Mood:
The fatty acids of the benefits of Omega-9, found in oleic acid, can help increase energy, decrease anger and improve your mood. A clinical trial was focused on whether “reduce the proportion of saturated fatty acids to monounsaturated fatty acids in the Western diet affect physical activity and the amount of energy used; studies of physical activity and mood swings can mean that the type of fat we eat could alter cognitive function. ” The study concluded that the use of oleic acid was associated with increased physical activity, the availability of more energy and even less anger. Then, if you are exhausted and irritable, you can increase energy levels with the benefits of omega-9, since the favors extend to your mood and energy levels.
3. It Can Benefit People with Alzheimer’s:
Erucic acid is a fatty acid present in the benefits of monounsaturated omega-9 found in fats such as mustard oil; Studies show that it can normalize the accumulation of very long chain fatty acids in the brains of patients suffering from X-linked adrenoleukodystrophy (ALD), which is a serious genetic disorder that affects the adrenal glands, spinal cord and system. nervous. It is possible that mustard oil improves cognitive function, which improves memory impairment. Memory performance in normal seer mice was tested in a study published in Pharmacology, Biochemistry and Behavior, which shows that erucic acid can be a therapeutic agent for diseases associated with cognitive deficits, such as Alzheimer’s disease ; This means you can add improved memory and improved cognitive function to the list of benefits of omega-9.
Comparative Analysis of the Benefits of Omega-9, Omega-3 and Omega-6:
Omega-3 and omega-6 fatty acids are more commonly sought because our bodies cannot produce these alone, which is why they are called “essentials”, usually derived from fish plants and oils, a recent survey suggests That up to 10 percent of all supplements consumed are omega-3 fish oil supplements. Remember that our bodies produce omega-9 fatty acids on their own, so it is not necessary to overdo it, but you can replace some of the other oils and fats in your diet with these on occasion. Omega-9 fatty acids, an oleic acid, can be found in olive oil (extra virgin or virgin), olives, avocados, sunflower oil, almonds, sesame oil, pistachios, cashews, hazelnuts and macadamia nuts, To name a few. Here is more information about the main foods with omega-3, omega-6 and omega-9:
The Highest Omega-3 Foods:
- Linseed oil
- Salmon Fish Oil
- Flax seeds
- cod liver oil
- chia seeds
- Wild Atlantic salmon
- White fish
The Highest Omega-6 Foods:
- Sunflower oil
- Poppy seed oil
- Corn oil
- walnut oil
- Cottonseed oil
- Soy oil
- Sesame oil
The Highest Omega-9 Foods:
- Macadamia nuts
- Soy oil
- Olive oil
- Canola oil
- Almond Butter
- Avocado oil
Risks of the Benefits of Omega-9
- There has been much controversy about the internal use of mustard oil, a major source of the benefits of omega-9. Fox News reported that due to the toxicity of erucic acid, a component found in mustard oil, it has been banned in the US as a product sold for consumption, it can be found in many stores as a massage oil, although Chefs use mustard oil regularly, be sure to check with your functional medicine doctor or your general practitioner before using mustard oil or anything new in your diet.
- It is also crucial to have an adequate balance of omega fats. Too many omega-6s, in particular, can be harmful.
- People with specific conditions, such as eczema, psoriasis, arthritis, diabetes or breast tenderness, should consult their doctors before taking any omega-6 supplement. Both borage oil and evening primrose oil informs, lowering the seizure threshold; Therefore, people who require anticonvulsant medications should exercise caution and consult with their doctor.
- Some omega-6 fatty acids, such as GLA, may increase or decrease the effects of certain medications.
- In addition, consuming too many omega-6 and not enough omega-3 can get rid of your balance of fatty acids, which has numerous negative effects. That means you want to see your omega-6 intake and eat a healthier diet than most western diets, try the Mediterranean diet as a guide and control the type of fat you eat.
Final Considerations on the Benefits of Omega-9:
- Unlike omega-3 and omega-6 fatty acids, omega-9 fatty acids can be produced by the body, which means that the need to supplement is not as important as the popular omega-3.
- The benefits of Omega-9 include helping to reduce the risk of cardiovascular disease and stroke; increase energy, decrease anger and improve mood; and potentially benefiting people with Alzheimer’s.
- Some of the best foods to get the benefits of omega-9 include sunflower, hazelnut, safflower, macadamia nuts, soybean oil, olive oil, canola oil, almond butter and avocado oil.
Are Fatty Acids and Triglycerides Part of Omega-9?
- Fatty acids, in general, do some different things for our bodies, are the main component of stored fat, serve as important building blocks of cell membranes and help regulate inflammatory processes. Fatty acids are important sources of fuel because, when metabolized, they produce large amounts of adenosine triphosphate, which gives us energy, many types of cells can use glucose or fatty acids for this purpose.
- The so-called saturated and unsaturated fatty acids are the two main types of acids that exist, since saturated fats are solid when they are at room temperature and are found in tropical animals and plants. These are omega-9 fatty acids. Unsaturated fats, classified as polyunsaturated fats, are generally liquid at room temperature and are found in vegetables, seeds and, more commonly, in fatty fish. This is what we know as omega-3 and sometimes omega-6 fatty acids.
- Let’s dig a little deeper into fatty acids. Some diets recommend minimizing fats, but fats, if the right ones are chosen, play an important role in your health, dietary fat breaks down into fatty acids and other compounds, such as cholesterol; Some of these fatty acids, particularly if they are in excess, are converted into triglycerides, which can be used to store energy.
- Triglycerides are a type of fat found in your blood, and having too much of this type of fat can increase your risk of coronary heart disease , a blood test can measure your triglycerides along with your cholesterol, there are some factors that can increase triglyceride levels, such as being overweight, lack of physical activity, smoking, excessive alcohol consumption, a diet with many carbohydrates, certain diseases and medications, and some genetic disorders.
- Now that we understand triglycerides, what does that have to do with fatty acids? These triglycerides are used by the body when there is a demand for energy, and they come from free fatty acids, these free fatty acids are critical for metabolic functions, such as the secretion and inflammation of the peptide hormone, and contribute to energy homeostasis, which It is the regulation of body energy.
- In particular, recent studies have shown that they improve glucose metabolism and systemic metabolic disorders. In short, they help regulate energy metabolism; However, it is important to keep in mind that, although these fatty acids are very important for our bodies, the alteration in the balance of that energy can be caused by excessive food intake, which leads to diseases such as obesity and diabetes.