Food With Omega 9

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Discover Foods with Omega 9. This blog is a great guide to the best sources of Omega-9 fatty acids, which are naturally occurring fats found in a variety of foods including nuts, seeds and vegetable oils. You will find unique recipes, product reviews and more!

Food With Omega 9

Although nuts and extra virgin olive oil are known for monounsaturated fatty acids, this omega-9 food list might surprise you:

1. Avocados and Avocado Oil

Since there are hardly more nutritious natural foods, the avocado enjoys excellent popularity among nutrition-conscious people.

Therefore, avocados are the only fruits that you should enjoy in large quantities. Accordingly, they full of fiber, potassium, magnesium, and vitamins A, C, E, K, and B.

Not only can the omega-9 fatty acids in avocados be quickly burned by the body, but they also keep you full longer. Thus, they help you lose weight.

Avocado oil is the highly concentrated version of the omega-9 fatty acids in the fruit. Also, they help you absorb nutrients from other foods more efficiently, such as in salads.

2. Lard

Not only can organic lard be used for frying due to its high content of saturated fatty acids, but it also contains monounsaturated fats.

Contrary to popular belief, it is not saturated but the omega-9 fatty acids, as in olive oil, which predominate in animal fats.

Since their fatty acid profile is much more stable, not only organic lard, but also goose fat, chicken fat, or beef tallow should always be preferred to industrial vegetable oils when cooking.

3. Eggs

Although athletes often eat only the protein, you should never do without the yolk.

With this in mind, the nutrients and monounsaturated fatty acids are hiding in the egg yolk.

Besides A, B, and D vitamins, it is full of healthy fats that help maintain and renew skin, bones, and muscles.

Because their nutrient profile is better, you should also always opt for pastured eggs.

4. Macadamia Nuts

The macadamia nut consists mainly of unsaturated fatty acids. With this intention, oleic acid makes up no less than 45% of the total nut.

Hence, studies show that macadamias improve insulin sensitivity and blood lipid levels. Furthermore, this omega-9 food counteracts abdominal fat and heart disease.

5. Almonds

Almond flour can be a substitute for wheat flour. Therefore, almonds are wildly popular in a diet with healthy fats, such as the Keto diet.

Moreover, almonds can reduce the risk of heart disease and mortality in general, and can help you lose weigh).

If you want to know more about the effects and portioning of healthy fats from nuts, I recommend my ultimate guide to nuts on keto

Benefits of Eating Omega-9 Foods

As the subject of countless scientific studies, oleic acid is the most widely researched.

Hence, it’s not surprising that this fat, for which olive oil is known to be healthy, is responsible for numerous positive effects of omega-9 fatty acids.

Weight Loss

As you might have heard, people living in the Mediterranean region enjoy way better health than, for example, the population of the United States.

Accordingly, this fact is often associated with prominent omega-9 food, olive oil.

Not only do olives have a very high content of monounsaturated fatty acids in general, but they are also incredibly rich in oleic acid.

Due to the extremely high consumption of olive oil, the Mediterranean diet can reduce abdominal fat and the risk of type 2 diabetes.

Correspondingly, the WHO (World Health Organization) concluded in a global comparison that the consumption of monounsaturated omega-9 fatty acids is the best predictor of a low level of obesity.

On top of that, omega-9 oleic acid in olive oil improves the function of blood vessels. Therefore, it reduces the general risk of cardiovascular disease.

Blood Pressure

Since hypertension is one of the main symptoms of cardiovascular disease, blood pressure is always in the spotlight.

In this sense, the effect of omega-9 fatty acids on hypertension is more than remarkable.

In one study, 23 hypertension patients were given a six-month diet high in either omega-9 fatty acids from olive oil or omega-6 fatty acids from safflower oil.

As a result, the participants who consumed food with omega-9 fatty acids were not only able to reduce their medication after six months, but eight of them were also able to stop taking it completely.

Cholesterol

Although complex carbohydrates rich in fiber are often recommended to lower cholesterol, foods containing omega-9 fatty acids are a more effective alternative.

With this in mind, both dietary options seem to lower cholesterol levels in general.

However, while omega-9 foods increase HDL cholesterol (the “good” cholesterol) and lower triglyceride levels, complex carbohydrates increase triglycerides.

Due to recent findings in biochemistry, we now know that high HDL and low triglyceride levels are far better indicators of good heart health than low cholesterol levels could ever be.

Insulin Sensitivity

Furthermore, eating more foods with omega-9 fatty acids benefits insulin sensitivity.

For example, in people with insulin resistance and type 2 diabetes, increased insulin sensitivity can make drug treatment obsolete and even reverse the disease if they eat the right diet.

Accordingly, a low-carbohydrate diet rich in omega-9 fatty acids could significantly improve insulin and blood sugar levels in people with diabetes 

Omega 3, 6 and 9. What’s the difference?

How balanced is your life? Forget the daily juggle of work and life for a second, because we’re talking about your diet and, in particular, the good sources of omega-3, 6 and 9 it provides.

You may have heard of these essential fatty acids before and even seen omega-3-6-9 capsules for sale in the chemist. But is getting maximum amounts of all three what we should be aiming for? The more omega fats you can cram in during the course of the day the better, right?

Well not exactly. When it comes to your health it’s the ratio of all three working together that matters most. If it’s all starting to sound a bit of a numbers’ game, our guide to omega-3-6-9 fatty acids can help. It has all the answers you need to navigate this healthy trio.

The difference between omega-3, 6 & 9

Why do the different omega fats have different numbers and what’s the difference between them? It’s all down to the various omega-3-6-9 structures, as nutritionist Catherine Collins explains.

“All fats are named according to whether they have any unsaturated bonds in their chain,” she told us. “Saturated fats (for example processed meat, butter and cheese) contain no unsaturated bonds. Monounsaturated fats (like avocado, olives and nuts) have one that occurs at the ninth double bond – hence the name omega-9. Polyunsaturated fats (like oily fish and vegetable oils) are named according to where the first double bond occurs in the carbon backbone of the fat – which is either 3 or 6.”

Omega-3 and omega-6 have quite a lot in common. Both are essential fatty acids (EFAs), because they are necessary for human health, but our bodies cannot make them for themselves. Omega-9 fats are called “non-essential” because our bodies can produce them from any unsaturated fat we eat. The main Omega-9 in our diets is called oleic acid, found primarily in oils such as olive and peanut oil.

Omega-3, 6 and 9 benefits

The body uses omega-3, 6 and 9 in different ways:

Omega-3 and 6 are the only two fatty acids we can’t make for ourselves. They’re both used by the body for growth and repair. Omega-3 and 6 help build cell membranes and are precursors to many other substances in the body, such as our hormones. In balanced amounts, omega-3 and 6 complement each other perfectly. While omega-6 increases inflammation (very important when it comes to your immune system), helps your blood to clot and cells to proliferate, omega-3 does the opposite. They both work together to keep the body in check.

Omega-9 can be used by the body when omega-3 and 6 fatty acids aren’t readily available. If you have low levels of omega-3 and 6, the body will use omega-9 instead. It’s a bit like using hand cream on your face because you’ve run out of your anti-ageing serum. It will do the job, but not quite as well. However, foods rich in the omega-9 fat oleic acid such as olive oil are recommended as part of a heart-healthy Mediterranean diet.

Omega-3, 6 and 9 sources

There was once a time when omega-3 could be found in plentiful amounts in many of the foods we ate – in the eggs of free-roaming chickens and in the meat and dairy products we got from our grass-fed cattle. The advent of industrialised agriculture changed all this. Our chickens, cows and sheep are now fed with grain rather than their natural diets and, as a result, this essential fatty acid has quietly slipped out of our daily diets.

The main source of omega-3 these days is oily fish – great if you love tucking into wild salmon and fresh sardines each night, but not so great if the only fish you like is rectangle-shaped and covered in breadcrumbs.

Nuts, flax, avocado and chia do contain small amounts of a precursor to omega-3 called ALA. This can be converted by the body into EPA and DHA (the beneficial components of omega-3) but not very efficiently. Less than 2% of ALA is converted to EPA by the liver and less than 0.5% of ALA is converted to DHA.

Omega-6, on the other hand, is rather more prevalent. It’s found in vegetable oils and because this kind of fat is cheap and has a long shelf life, it’s in virtually all processed foods, from crisps and biscuits to healthier sounding options like granola and hummus.

There are various different kinds of omega-9. Oleic acid is a monounsaturated fat found in olive oil, poultry fat and lard. Erucic acid is a monounsaturated fat that is found in rapeseed, canola oil and mustard oil, while nervonic acid is a monounsaturated fat that is found in salmon, nuts (especially macadamias) and seeds.

Omega-3, 6 and 9 rich foods

You won’t find omega-3, 6 and 9 together in one source in nature, but you could easily cook some deliciously healthy omega-3-6-9 rich meals. A good example would be salmon cooked in olive oil, on a salad that’s sprinkled with nuts and seeds.

Omega-3 vs Omega-3, 6 and 9 – which is better?

They’re all important, but you need them all in balanced amounts. Omega-6 fats may be essential, but we already get lots of them in our diet – so many in fact, that most people in the West should aim to reduce their omega-6 intake, not increase it. Sadly though, our modern diets contain few omega-3 sources as we’ve mentioned before.

Omega-9 is important too, but because the body can make omega-9 itself out of the unsaturated fats we eat, there’s no real need to try to eat more of them at all. While omega-9 has been seen to lower cholesterol, you can have too much of a good thing. Too much omega-9 will eventually crowd out the omega-3 in your diet, just as much as omega-6 does.

Can you take too much omega-3, 6 and 9?

While we all get more omega-6 than we need and we don’t need omega-9 at all as our body can make it, most of us find it hard to get enough omega-3 in our diets to meet daily recommended amounts. For general good health, leading health agencies such as the World Health Organisation (WHO) suggest that the minimum amount of combined EPA and DHA healthy adults should be having per day is 250-500mg.

To get 500mg of omega-3 per day you’d have to eat one serving of salmon every day – and most of us aren’t eating anywhere near that much. Even if you do manage to eat a serving of fish every day, there’s also the worry about the amount of environmental toxins this could expose you to, such as mercury and other heavy metals.

How much omega-3-6-9 should I take?

When you see omega-3-6-9 supplements, they normally come in a ratio of 2:1:1 for omega-3-6-9 and that’s the ratios we should all be aiming for in our diets. Here in the West though, the omega-6 to 3 ratio can be as high as 15:1! Clearly, we should be trying to up the amounts of omega-3 we eat to counteract all the omega-6 in our diets.

Taking a good quality fish oil supplement such as Bare Biology’s Life & Soul can help us address this imbalance. A teaspoon of Life & Soul gives you 3,500mg of omega-3 in total, including a whopping 2,000mg of EPA and 1,000mg DHA. With just a hint of Sicilian lemon it’s a tasty way to counteract all that omega-6, plus it’s been given a 5-star rating from International Fish Oil Standards (IFOS) so you know it’s free from contaminants.

What is the problem with having too much omega-6?

The parent fatty acid of the omega-6 series is called linoleic acid (LA), which is predominantly found in vegetable oil. This is then synthesised into the long-chain omega-6 fatty acid, arachidonic acid (AA). Too much AA inhibits the production of the omega-3 long-chain fatty acids (EPA and DHA).

According to Jonathan Tammam, a dietician and research scientist in the department of physiology, anatomy and genetics at the University of Oxford, omega-6 per se isn’t bad for us:  “The fatty acid arachidonic acid (AA) has an important function in brain chemistry. The problem is the amount and the proportion in comparison with our omega-3 intake.”

However, according to Dr Loren Cordain, ratios are unimportant. It is the “absolute amount” of both omega-6 and omega-3 fatty acids that determine their counts in our bodies.

“The body requires threshold amounts of both fatty acids to operate our metabolic machinery.  Once threshold (absolute) amounts for both omega-6 and omega-3 are achieved, then the concept of ratios of one fatty acid to another become meaningful,” says Dr Cordain. “The typical Western diet is overloaded with omega-6 fatty acids at the expense of omega-3 fatty acids.”

In layman’s terms this means too much of anything is a bad thing. It is only in the context of the standard Western diet that the ratio of omega-3 to 6 matters. That’s why it’s not enough to just increase your levels of omega-3. You need to reduce your intake of omega-6 fats as well.

So should I take omega-3-6-9 supplements?

You’ll find omega-3-6-9 tablets in almost every health food shop, but are they really better than taking omega-3 alone?

The general consensus is that a combined supplement provides no additional benefit and that there are advantages in just taking a good omega-3 supplement instead.

Omega-6 is essential but if you live in the West, chances are you’re already eating too many of them. Omega-9 fatty acids are also easily obtained in the diet plus your body can make just what it needs already, so no need for a supplement here, either. It’s important to remember that omega-3-6-9 exist in a ratio to one another. There’s a cap on the total amount that the body can use, so they end up competing for space.

You need all three, but because of our typical diets, it’s best to maximise omega-3, minimise omega-6 and stick to the healthiest sources of omega-9 you can find, such as olive oil.

6 Symptoms of Omega 9 fatty acids Deficiency

By Dr. Rama Das

6 Symptoms of Omega 9 fatty acids Deficiency

What is Omega 9 fatty acids?

Omega 9 fatty acids are from an own family of unsaturated fats which might be commonly found in vegetable and animal fats. those fatty acids are also known as oleic acid, or monounsaturated fats, and might often be found in canola oil, safflower oil, olive oil, mustard oil, nut oils and, nuts along with almonds. But, not like omega-3 and omega-6 fatty acids, omega-9 fatty acids can be produced by the body, which mean need of supplement isn’t as importantas the famous omega-3.

Symptoms of Omega 9 fatty acids Deficiency

An omega-9 deficiency is not common as our bodies produce it, so deficiency symptoms may be rather broad, but could consist of:

  • Hair loss
  • Dandruff
  • Eczema-like signs symptoms/dry itchy skin/cracking, peeling skin on fingertips
  • Dry eyes
  • Stiff/painful joints
  • Craving for fatty foods

Dietary Sources of Omega 9 fatty acids

Best sources of omega-9 essential fatty acids (oleic acid)

  • Extra virgin olive oil.
  • Olives
  • Avocados
  • Nuts consisting of almonds, peanuts, pecans, cashews, pistachios, hazelnuts, and macadamia nuts.
  • Sesame oil

Health Benefits of Omega 9 fatty acids

Boost Energy

The omega acid found in oleic acid has been attributed to growing you are in energy levels, decreasing erratic mood swings and improving your mood.

Promotes Cardiovascular Health

Diabetics also can benefits from these healthy fatty acids as they can help regulate blood sugar. And because the fatty acids can promote the productionof appropriate cholesterol in your body enhance, you may say that omega 9 fatty acids isalso appropriate for your cardiovascular system.

Prevents Adrenoleukodystrophy

Omega 9 is believed to avoid the development of adrenoleukodystrophy. It is a genetic disease this is recognized through the loss of myelin. Myelin is the fatty substance overlaying the brain cells, and when fatty acids build around them the myelin getsdamage. It can result in seizures and hyper activity. It also causes problems with speech and understanding verbal instructions along with hearing disabilities.

Reproductive Health

Before getting pregnant it is vital to have a great quantity of fatty acids in your body. As they are important for the baby brain, eye, and heart development; they even ensure better blood circulate in male reproductive organs.

Lowers Cholesterol Levels

A good enough level of omega 9 functions to alleviate LDL(bad) cholesterol which contributes to numerous serioushealth conditions such as stroke and heart attacks. When your body has enough amount of omega 9, it is going to control your cholesterol levels. Nutritionists recommend eating a nourishing diet including nuts, beans, and leafy greens could improve your overallwell-being combating cholesterol problems.

Controls Inflammation in Body Organs

You should include omega 9 into your dailydiet as it fights inflammation efficaciously. A recent study has found out that inflammation could damage your body organs significantly, if no longer dealt with on time.

Maintains Arteries Health

Hardening of arteries contributes to stroke and different heart diseasessignificantly. Nutritionists recommend changing processed foods with the organic foods resources to prevent the occurrence of hardening of arteries. Numerous studies even concluded that unhealthy blood vessels lead to this circumstance as well. But, eating omega 9 can preserve the health of your arteries successfully.

Improves Immune System

Incorporating omega 9 can also become an effective source to reinforce the immune system. Not to mention, week immunity could make your body fall prey to various main and minor health-dismantling factors including cancerous cells, free radicals, and infectious bacteria. Moreover, an increased immunity additionally improves metabolic rate. It would not be wrong to claim that good fats facilitate the fitness of your overall body including the immune system.

Prevents Diabetes

Although the diet of people with diabetes is based totally on natural food resources, they should additionally try incorporating omega 9 into their normal diet plan. The acid is vital to reduce the threat related to insulin resistance. In this circumstance, your body does not absorb insulin while produces constantly which in result in TypeII diabetes. You may maintain the danger of the disease at bay with the help omega 9. However, in the serious health situation, it is advised to consult with your endocrinologist and refrain from self-medication.

Curbs Increased Appetite

Over-eating might be a symptom of an underlying healthproblems which can be critical. Other than this, it is far taken into consideration a common cause that aids in weight gain. Even though omega 9 fatty acids have potential to control your boosted appetite, you should not only depend on an eating diet enriched with omega 9 fatty acid. It is far suggested to seek advice from a health-professional and to pick out the real problem.

Helps you Gain Weight

Omega 9 fatty acids are versatile compounds. many athletes eat diet plan loaded with the fatty acids regarding massive weight gain in a short time span. You can include omega 9 fatty acid into your diet program to advantage few pounds. Also, searching for expert assist before experimenting might also save you from any side effects.

Side Effects of Omega 9 fatty acids

Eating an excessive amount of omega 9 fatty acid or eating the wrong type of omega 9 fatty acid can cause extreme health troubles. While looking for supplements do not forget that your body can produce the fatty acid on its own.

Erucic acid

Erucic acid is also a monounsaturated omega 9 fatty acid and has been found to help combat towards Alzheimer’s. But, an excess of this acid, which is common in Spanish cuisines, can cause bruise like marks which could last for years. It is a symptom of the disease thrombocytopenia, which cause the blood to clot. This acid also can be risk for people going by chemotherapy.

Oleic acid

This is a very common form of monounsaturated omega 9 fatty acid; the most popular supply of this fatty acid is olive oil. It is been associated with causing breast cancer in women. Even though this courting has no longer been scientifically proved however it is far believed that women who are at excessive chance of certain types of breast cancers should keep away from taking too much of it.

Mead acid

It is often found in gristle and cartilage, and also in some cheap form of meats. mead acid is some other monounsaturated omega-9 fatty acid, which could cause inflammation in joints. Infection has been found to be the rootcause of many chronic diseases. Chemically, this acid is almost like arachidonic acid, which could cause sensitivity to pain, cause blood clots, and make the immune system destroy healthy tissues along with other problems as a result of irritation like raising blood pressure.

Did you Know?

Omega-9 Foods vs. Omega-3 Foods & Omega-6 Foods

Omega-3 and omega-6 fatty acids are most generally well-known because our bodies cannot produce these on their own, that is why they are called “essentail.” commonly, they are derived from plants and fish oils. A current survey shows that as anmuch as 10% of all dietary supplements consumed are omega-3s from fish oil supplements.

Take into notice that our bodies produce omega-9 fatty acids on their own, so no need to overdo it, but you can replace some of the other oils and fats for your diet with these once in a while.

Most omega-3 Foods

  • Mackerel
  • Flaxseed oil
  • Salmon fish oil
  • Sardines
  • Flaxseeds
  • Cod liver oil
  • Walnuts
  • Chia seeds
  • Wild-caught Atlantic salmon
  • Herring
  • Tuna
  • White fish

Highest omega-6 food

  • Safflower
  • Grapeseed
  • Sunflower oil
  • Poppy seed oil
  • Corn oil
  • Walnut oil
  • Cottonseed oil
  • Soybean oil
  • Sesame oil

Most omega-9 food

  • Sunflower
  • Hazelnut
  • Safflower
  • Macadamia nuts
  • Soybean oil
  • Olive oil
  • Canola oil
  • Almond butter
  • Avocado oil

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