Discover the 3 Benefits Of Omega-9 That Boost Heart, Brain Health.
Not surprisingly, there is a lot of 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 oils, and walnuts like 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 for supplementation 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 on its own? It is important to understand these fats because omega-9 benefits the body in a few key ways.
The benefits of Omega-9 support the heart, brain, and general well-being when consumed and produced in moderation; Here are three key omega-9 benefits for your health.
1.- It can help reduce the risk of cardiovascular disease and stroke
Research has shown that the fatty acids present in omega-9 benefits can help reduce the risk of cardiovascular disease and stroke; benefits heart health because omega-9s have been shown to increase HDL cholesterol (the good cholesterol) and lower LDL cholesterol (the bad cholesterol), this can help eliminate plaque build-up in the arteries, which we know as one of the causes of heart attacks and strokes.
Canola oil, for example, is high in monounsaturated fat, low in saturated fat, and zero trans fat, but non- GMO rapeseed oil is very difficult to obtain.
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 suggesting that daily intake of healthy fats may reduce the risk of coronary heart disease due to the fat content not saturated. However, he also suggests moderating how much you take daily.
The fatty acids in Omega-9 benefits, found in oleic acid, can help boost 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 may mean that the type of fat we eat could alter cognitive function. ”
The study concluded that oleic acid use was associated with increased physical activity, the availability of more energy, and even less anger.
So if you’re frazzled and irritable, you can boost your energy levels with the benefits of omega-9, as the favors extend to your mood and energy levels.
Erucic acid is a fatty acid present in the benefits of monounsaturated omega-9 found in fats like 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 highly strung. Mustard oil may improve cognitive function, which improves memory impairment.
Memory performance in blind normal mice was tested in a study published in Pharmacology, Biochemistry, and Behavior, which shows that erucic acid may be a therapeutic agent for diseases associated with cognitive deficits, such as Alzheimer’s disease.
This means that you can add memory enhancement and improved cognitive function to the list of omega-9 benefits.
Omega-3 and omega-6 fatty acids are more commonly sought after because our bodies cannot produce these alone, which is why they are called ‘essential’, usually derived from plant and fish oils, a recent survey suggests that up to 10 percent of all supplements consumed are omega-3 from fish oil supplements.
Remember that our bodies produce omega-9 fatty acids on their own, so you don’t need 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, and 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’s more information on the top omega-3, omega-6, and omega-9 foods:
• Linseed oil
• Salmon fish oil
• Flax seeds
• cod liver oil
• chia seeds
• Wild Atlantic Salmon
Highest Omega-6 Foods
• Sunflower oil
• Poppy seed oil
• Corn oil
• walnut oil
• Cottonseed oil
• Soy oil
• Sesame oil
Highest Omega-9 Foods
• Macadamia nuts
• Soy oil
• Olive oil
• Canola oil
• Almond butter
• Avocado oil
• There has been much controversy over the internal use of mustard oil, a primary source of omega-9 benefits.
Fox News reported that due to the toxicity of erucic acid, a component found in mustard oil, 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 general practitioner before using mustard oil or anything new in your diet.
• Having a proper balance of omega fats is also crucial. 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 supplements.
Both borage oil and evening primrose oil report, lower the seizure threshold; therefore, people who require anti-seizure medications should exercise caution and consult with their doctor.
• Some omega-6 fatty acids, such as GLA, can increase or decrease the effects of certain medications.
• Also, consuming too many omega-6s and not enough omega-3s can throw off your fatty acid balance, which has numerous negative effects.
That means you want to watch your omega-6 intake and eat a healthier diet than most western diets, try the Mediterranean diet as a guide and monitor the type of fats you eat.
• Unlike omega-3 and omega-6 fatty acids, omega-9 fatty acids can be produced by the body, which means that the need for supplementation 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 omega-9 benefits to include sunflower, hazelnut, safflower, macadamia nuts, soybean oil, olive oil, canola oil, almond butter, and avocado oil.
• Fatty acids, in general, do a few different things for our bodies, they are the main component of stored fat, they serve as important building blocks for cell membranes, and they 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.
• Fatty acids called saturated and unsaturated 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 most commonly, fatty fish. This is what we know as omega-3 and sometimes omega-6 fatty acids.
• Let’s dive 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, the fat in the diet is broken down into fatty acids and other compounds, such as cholesterol; Some of these fatty acids, particularly if they are in excess, are converted to 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, some factors can increase your triglyceride levels, such as being overweight, lack of physical activity, smoking, excessive alcohol consumption, a diet high in 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 an energy demand and come from free fatty acids, these free fatty acids are critical for metabolic functions, such as peptide hormone secretion and inflammation, and contribute to energy homeostasis, which 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 note that while these fatty acids are very important to our bodies, the alteration in the balance of that energy can be caused by excess food intake, leading to diseases such as obesity and diabetes.