Omega 9 Benefits
– What is Omega 9?
Less known than omega 3 and 6, omega-9 acids are essential fatty acids for the brain, heart, and skin.
Omega-9 is a family of fats. The main fatty acid of the omega-9 family is oleic acid, which is very abundant in olive oil.
Unlike omega 3 and 6, omega 9 are not called “essential” fatty acids;
in other words, the body is able to make them from other unsaturated fatty acids.
In recent years, scientists have tended to value omega 3 and 6 and forget about omega 9.
Due to over-information on omega 3 and 6, consumers have tended to over-consume omega
3 and omega 6 compared to current nutritional recommendations and to reduce their intake of omega 9.
However, omega 9 are very beneficial for health and are supposed to constitute half of the total fatty acids (lipids)
that we consume during the day. They are not valued enough when they are essential for our heart, our skin and our brain.
For example, people living around the Mediterranean and who eat a Cretan diet – rich in fruits and vegetables, olive oil, fish
and nuts – have a longer life expectancy and reduced heart risk factors, as research has shown.
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– Now, the Benefits of Omega 9 for skin, inflammation, brain, and heart:
Omega 3 and 6, are polyunsaturated fatty acids as they have several double bonds in their fatty acid chain.
Omega 9s, however, are monounsaturated fatty acids, that is to say, they have a single double bond.
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Omega 9s play a role in cardiovascular protection.
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They regulate the cholesterol level, notably by reducing
bad cholesterol (LDL) and increasing good cholesterol (HDL) which protects the arteries.
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They ensure good membrane plasticity, have an anti-inflammatory and immune role, nourish and hydrate the skin.
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They help the retina, brain, and nervous system function properly.
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They reduce the risk of developing a tumor.
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– Omega 9 food sources:
Omega 9 is found in our food quite easily.
And that’s great because of its interesting properties for health, in particular, to prevent the risk of cardiovascular diseases.
This is especially true for olive oil, which has been studied extensively by the scientific community.
→ In vegetable oils:
Omega 9s are found in a few foods. They are mainly found in large quantities in fats of vegetable origin such as olive oil,
hazelnut oil, rapeseed oil, or avocado oil.
→ In goose fat:
“Normally, animal fats contain mostly saturated fatty acids.
It is not always known, but the only fat of animal origin that mainly contains omega 9 is goose fat. This fat is remarkable
because it has the same nutritional properties as olive oil (decreases the oxidation of lipids, and reduces LDL cholesterol).
→ In oilseeds:
Oil nuts such as hazelnuts, almonds, pistachios, or cashews contain omega-9 acids.
Note that, in addition, meats such as lamb, duck, and chicken contain omega 9, but in very small amounts quantities.
– Let’s show the perfect intake of Omega 9 per day.
According to the more general recommendations, our total energy intake should ideally consist of 35 to 40% lipids.
In these 35 to 40% of lipids, it is advisable to consume:
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half of the monounsaturated fatty acids:
omega 9 acids, i.e. 15% to 20% of total energy intake.
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a quarter of polyunsaturated fatty acids, or about 9% of total energy intake distributed as the following:
omega 3 at a ratio of 2% and omega 6 at 7%.
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a quarter of saturated fatty acids: butter, cream, cheese, beef fat, coconut oil, palm oil …
The important thing would be to rebalance your food intake by increasing its fiber consumption and reducing your
consumption of meat and dairy products.
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– How to consume omega 9 acids on a daily basis?
To cover your daily omega 9 needs (15 to 20% of total energy intake, or 30 to 40 g per day), remember that:
– To season salads, raw vegetables, fish, meats, and vegetables and to make dressings, use oils rich in omega 9 such as olive oil
(extra virgin and ideally organic) or hazelnut oil: count the equivalent of two tablespoons (30 g) per day.
On the other hand, in cooking, olive oil is not ideal because it loses its nutritional value. For cooking, prefer rapeseed oil.
– For cooking meat, fish or vegetables, use goose fat (a fat composed of 55% monounsaturated fatty acids, 11% polyunsaturated
fatty acids, and 26% saturated fatty acids) which looks like margarine and brings a very unique taste to dishes. Be careful,
this is fat and therefore a caloric product: a small nut of this fat (10 g) is large enough.
-Eat oleaginous fruits (the equivalent of 6 to 8 dried fruits) once or twice a week.
Eating oilseeds should remain an occasional snack and should not replace breakfast or any other meal.
– In the same way, the seeds of flax, squash, and sunflower should be used as a condiment that we can sprinkle from time to
time (a pinch (4 g) two to three times a week) on our salads, or on our vegetables and which add a tasty crunch to the recipes.
-Are there any symptoms of a deficiency or excess of Omega 9?
Yes, there is, a lack of intake of monounsaturated fatty acids most often results in an increased risk of cardiovascular diseases.
People who consume little amounts of omega-9 acids,
there generally is a noticeable prevalence of metabolic diseases and overweight.
-On the other hand, overconsumption of these lipids can be harmful and counterproductive, since it also promotes weight gain.
-Therefore, you should make sure you get enough daily intake, but not too much. Fat should not constitute more than 35 to
40% of the energy intake for the day. Among them, we must find 15 to 20% omega 9 acids.
– Finally” the best and the safest way to get the right amount of Omega 9, Omega 9 supplements!
-As for the safest way to consume the right amounts of these 3 types of omega-fatty acids and avoid any excess or deficiency,
it may be advised to continuously have a well-combined supplement at your disposition.
As for the quantities that could be chosen or prescribed, they would depend on gender, age, and medical condition.
– The best Omega 9 supplements:
Arak Natural Support Company-USA- was keen to come up with a product rich in
OMEGA-3-1200MGsupplements. are beneficial for the brain, heart, blood vessels, arteries, joints, eye, and skin.
– What are Omega Supplements levels from Arak Natural Support Company -USA?
- Omega 3
- Omega 6
- Omega 9
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