What Are Omega-9 Fatty Acids?


Not all fats are bad for you; in fact, some of them are an essential part of your daily diet.

Whether vegan, vegetarian, paleo or omnivore, fat can be very healthy for you despite the lousy review fat gets.

This article looks at the critical role, and the many benefits omega-9 fatty acids play concerning good overall physical and mental health.

We’ll also take a look at some omega-9 fatty acid superfoods, many of which you may already be a part of your daily diet.

*Click the link you want to start with or, by all means, continue.

Omega Fatty Acids What Are They?

Fats contained in the food you eat comprises fatty acid chains that combine carbon, hydrogen and oxygen atoms linked together, similar to a string of beads.

The two primary fatty acids that we generally consume are saturated and unsaturated fatty acids.

Unsaturated fatty acids chains are string type formations that can bond together at specific points; those with one double bond are called monosaturated fatty acids (MUFAs).

Unsaturated fatty acids with more than one double bond are called polyunsaturated fatty acids (PUFAs).

Omega-9 Fatty Acids

Oliec AcidOmega-9 fatty acids are monounsaturated nonessential fatty acids, meaning your body can produce them.  They are the most abundant fats in your body.

However, this does not mean you do not have to make sure you include omega-9 fatty acids in your diet.

You still may need to top them up dependent on need, diet or age and can be found in animal and vegetable products.

How Many Omega-9 Fatty Acids Are There?

There are 8 Omega-fatty acids in total

  1. Erucic Acid
  2. Oleic Acid
  3. Mead Acid
  4. Nervonic Acid 
  5. Ximenic acid
  6. Hypogeic Acid  
  7. Acidelaidic Acid
  8. Gondoic Acid 

Let’s Take a Look At the Four Most Researched

Oleic Acid: This is most probably the most important of the omega-9 fatty acids.

It’s virtually Olive Oil in its purest form containing up to 83% omega-9 fatty acids and has the most health benefits.

Oleic acid is the only one of the omega-9 fatty acids that have had the most significant research.

Mead Acid: This omega-9 fatty acid is a polyunsaturated fat that has been shown to have anti-inflammatory properties.

Erucic Acid: This is a monounsaturated fat that has raised some concern based on animal and human studies.

Studies have shown erucic acid can be harmful to humans, canola/rapeseed, and mustard oil are rich in erucic acid.

Nervonic Acid: A monosaturated fat essential for healthy brain function found in salmon, nuts ( especially macadamias), and seeds.

Only when consumed in moderation Omega-9, fatty acids benefit the heart, brain and overall well-being.

Erucic Acid, Good or Bad?

Rapeseed FlowersRapeseed, corn, wallflower and mustard seeds have very high levels of erucic acid between 30-60%.

Because of the serious health concerns associated with erucic acid, these crops are now grown with low levels of erucic acid.

Rape/canola oil, colza/corn oil and mustard seed oil are commercially available using low erucic acid oil-bearing seeds.

These new oils contain an erucic acid level of less than 2% of the total fatty acids.

An added benefit of low erucic acid rapeseed oils is that they contain low levels of saturated fatty acids.

They also have a high proportion of unsaturated fatty acids can be viewed as one of the healthier oils in our diet.

What Health Benefit Does Omega-9 Provide?

Here Are 13 of them:

  1. Supports maintains, and regulates the immune system; omega-9 fatty acids can play a  significant role.
  2. Omega-9  reduces inflammation in the body, especially in chronic diseases such as arthritis.
  3. Omega-9 fatty acids help reduce the risk of cardiovascular disease, heart attack and stroke.
  4. By reducing abdominal fat, omega-9 fatty acids can support and promote healthy weight loss and management.
  5. When omega-3 and omega-6 when levels are low, omega-9 acts as a reliable substitute.
  6. Shown to reduce harmful cholesterol levels (VLDL- very-low-density-lipoprotein omega-9 is a must.
  7. In the same study, people living with diabetes with diets high in monosaturated fats had less inflammation. They also had better insulin sensitivity than those who ate diets high in saturated fats. A study in 2015 found that feeding mice diets high in monounsaturated fats improved insulin sensitivity and decreased inflammation.
  8. The effect of omega-9 fatty acid on hypertension ( high blood pressure) is remarkable. Since hypertension is one of the main attributes of cardiovascular disease, blood pressure is always a significant problem.
  9. According to the National Library Of Medicine omega-9, fatty acids help to increase your energy levels.


  1. The study concluded that the types of fat we eat could alter cognitive function, specifically oleic acid. Omega-9 fatty acids act as mood stabilisers, helping to combat negative emotions and behaviour associated with anger.
  2. It helps to enhance memory and cognitive function.
  3. Euric acid content stabilises fatty acid build in the brains of those suffering from Adrenoleukodystrophy (ALD). A genetic disorder with the X chromosome affects the spinal cord, adrenal glands, and nervous system, resulting in seizures and hyperactivity.
  4. Because of the cognitive benefits provided by omega-9 fatty acids, such as improved memory, omega-9 may help prevent and treat the symptoms of Alzheimer’s Disease and other mental issues.

Olive Oil Contains up to 83% Omega-9

Olive oil contains up to 83% omega-9 fatty acids, and its oil is derived from the olive tree (Olea europaea, from the family Oleaceae).

It is a traditional Mediterranean fruit consumed as extra virgin olive oil or as a refined product.

This particular oil has a wealth of benefits and is also rich in the essential fatty acid omega-3.

Olive Oil also contains oleic acid (OA), which positively affects human health and chronic disease.

The beneficial effects of Olive Oil are from the virgin or extra virgin olive oil varieties only.

During the refining process, virgin or extra virgin oils are extracted using mechanical mechanisms to preserve all beneficial compounds.

Other Foods That Contain Omega-9 Fatty Acids


  • cashew oil
  • almond oil
  • avocado oil
  • macadamia oil
  • walnuts
  • safflower oil
  • animal fat
  • fish oils

Essential Oils

Omega fatty acids are all vital to good health and a better quality of life.

Without oil, an engine would become, over time, dysfunctional, sluggish, stiff, rusty and eventually cease up and suffer a mechanical death.

It’s the same with you and your body; ensuring adequate amounts of omega-9 fatty acids from your daily diet is essential to vitality and life.

Supplementing your diet is a simple but effective way to improve your physical and mental health. They can also significantly reduce your risk of infection, illness and chronic disease.

Supplements are easily found locally or online, including vegan varieties.

Eating fresh is always best and in most cases carry all the vitamin, minerals and nutrition we need.

However, it’s good to bear in mind that this is not always possible depending on health, circumstance, environment, age and personal need and diet.

Should I Consult My Doctor Before Taking Vitamin Supplements?

Vitamin supplements are important for a healthy immune system

Supplements can be purchased without a prescription from any pharmacy or general store quite easily.

I strongly recommend you do your own research and seek advice when considering adding any supplements to your diet.

This is particularly important you have any underlying health conditions or you are taking prescribed medication.

Supplements can cause extremely severe side effects if you overdo them, so please always seek medical advice.

*Please note the information in this post is intended for the purpose of general information only and should not be used as a substitute for the individual expertise and judgment of healthcare professionals & that I may get a commission for purchases made through links in this post.

6 thoughts on “What Are Omega-9 Fatty Acids?

  1. Gabriel J says:

    Hi there! This was a very good article to read. As an athlete, I am always mindful of my nutrition and I do incorporate foods like fish and nuts in my diet. Honestly, after I’m done with my bulking phase, I might consider adding even  more omega 9 fatty acids to help burn off belly fat. When you suggested animal fat as a source of omega 9 fatty acids, do you mean like in general such as bacon or specifically healthy meats like steak? Thanks for writing this article because I found it very insightful into the benefits of omega 9 fatty acids. 

    1. Mitch says:

      Hi Gabriel,

      Most meat tends to be very nutritious, and bacon is no exception; a typical 3.5-ounce (100-gram) portion of cooked bacon contains:

      37 grams of high-quality animal proteinVitamins B1, B2, B3, B5, B6 and B1289% of the RDA for selenium53% of the RDA for phosphorusDecent amounts of the minerals iron, magnesium, zinc and potassium

      Fats in bacon are about 50% monounsaturated, and a large part of those is oleic acid; this is the same fatty acid in olive oil and is considered essential for good “heart health”. 

      After that, about 40% is saturated fat and a decent amount of cholesterol, the rest being 40% saturated and 10% polyunsaturated.

      Dietary cholesterol was a concern in the past, but scientists now agree that it has minor effects on cholesterol levels in your blood.

      Even though high saturated fat intake can significantly increase the risk of heart disease, studies have failed to show any actual links between saturated fat intake and heart disease. 

      It has also said that you shouldn’t be worried about the high-fat content of bacon; the typical serving size is usually small.

      I hope this helps & have a fab weekend!

      Mitch X:-).

  2. Fatoumata says:

    Thanks for the insights of the these fat acids. Do many of us even remember all of this from school? I think me have forgotten some of it. I have forgotten some.

    You are right fat has always gotten the bad image, but there are soo, many things we eat and should that contains fat. Olives are an example of that. 

    Fish, chicken also contains fat, and even bread. These are important things we eat, but don’t think about the fat part. Even a very healthy bread has some fat, even if it’s little. 

    Thanks for providing the info. Didn’t know about the erucic acid (better keep away from it). 

    1. Mitch says:

      Hi Fatoumata,

      You are quite right, lots of food contain some form of fat, whether that be naturally or added, like anything, there is the good and the bad.

      I’m really pleased to hear you already make sure you are including the good ones in your and your family’s diet.

      Saturated fat and trans fat can raise LDL (bad) cholesterol levels, also known as “bad” cholesterol and trans fat can also suppress HDL (good) cholesterol levels or “good” cholesterol.

      We have to just be aware of what we eat and how much LDL fats are being consumed. It’s also pleased that I was able to shed some light on the dangers of Euric Acid.

      Hope you visit again soon.

      Mitch X:-).

  3. Alketa says:

    Hi Mitch, It is an interesting article, and I learned a lot about Omega 9 reading it. Since Olive oil is one of the main healthy sources of Omega 3 and Omega 9, I’m so happy to use it in my family nutritional diet. I also like to cook Salmon or other red and blue fishes richer in Omega 3, and 9, like Salmon, sardines, etc. 

    The benefits of Omega 9 are a lot, so after reading your article, everyone will know what to do about using it in his daily diet. 

    Thank you for sharing.


    1. Mitch says:

      Hi Alketa,

      Great to hear you and your family already are already benefiting from the goodness of olive oil by including it in your diet.

      It’s such a great source of Omega-, -6 & -9 which means by using it you are getting the benefits of all three.

      I love fish too, which is another great source for those essential omega fatty acids and fresh is always best whenever possible.

      Hope to see you again soon

      Mitch X:-).


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