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.
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- Omega-9 Fatty Acids
- How Many Omega-9 Fatty Acids Are There?
- Erucic Acid, Good or Bad?
- What Health Benefits Does Omega-9 Provide?
- Olive Oil Contains up to 83% Omega-9 Fatty Acids
- Other Foods That Contain Omega-9 Fatty Acids
- Essential Oils
- Should I Consult My Doctor Before Taking Supplements?
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
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
- Erucic Acid
- Oleic Acid
- Mead Acid
- Nervonic Acid
- Ximenic acid
- Hypogeic Acid
- Acidelaidic Acid
- 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 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, 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 acid can be viewed as one of the healthier oils in our diet.
What Health Benefit Does Omega-9 Provide?
Here’s 13 of them:
- Supports maintains, and regulates the immune system; omega-9 fatty acids can play a significant role.
- Omega-9 reduces inflammation in the body, especially in chronic disease such as arthritis.
- Omega-9 fatty acids help reduce the risk of cardiovascular disease, heart attack and stroke.
- By reducing abdominal fat, omega-9 fatty acids can support and promote healthy weight loss and management.
- When omega-3 and omega-6 when levels are low, omega-9 acts as a reliable substitute.
- Shown to reduce harmful cholesterol levels (VLDL- very-low-density-lipoprotein omega-9 is a must.
- 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.
- 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.
- According to the National Library Of Medicine omega-9, fatty acids help to increase your energy levels.
- 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.
- It helps to enhance memory and cognitive function.
- 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.
- 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 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 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
- safflower oil
- animal fat
- fish 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?
You can obtain supplements without a prescription from any pharmacy or general store.
I would strongly recommend you do your research, seeking advice where and when needed.
If you have any underlying health conditions or you are taking any prescribed medication. Supplements can cause severe side effects if you overdo them, so please always seek medical advice.
As always, all contributions to the discussion are always encouraged and always very much appreciated.
Stay Safe, Stay Healthy, Stay Strong
*Please note that this post’s information is for general information and not a substitute for healthcare professionals’ expertise and judgment.