Omega-9

What are omega-9 fatty acids?

Omega-9 fatty acids are monounsaturated fatty acids, also known as oleic acid. Omega-9 fatty acids are not considered essential fatty acids, as the body can produce small amounts of them itself. However, this can only happen if the essential fatty acids omega-3 and omega-6 are present. If even one of these essential fatty acids is lacking, the body cannot produce enough omega-9 fatty acids. In this case, omega-9 fatty acids become essential fatty acids because the body is unable to produce them. Although omega-9 fatty acids are very important for the body, they play a much smaller role than the essential omega-3 and omega-6 fatty acids. Omega-9 fatty acids lower cholesterol levels and promote a healthy inflammatory response within the body. Other primary health benefits of omega-9 fatty acids include reducing insulin resistance, improving immune function and protecting against certain types of cancer.

Potential health benefits of omega-9 fatty acids

Omega-9 fatty acids have benefits for the heart, brain and general wellbeing when consumed in moderation. There are 3 key health benefits.

1. omega 9 fatty acids may help reduce the risk of cardiovascular disease and stroke

Scientific research has shown that omega-9 fatty acids can help reduce the risk of cardiovascular disease and stroke. Omega-9 fatty acids have a positive effect on heart health as they can increase levels of good HDL cholesterol and lower levels of bad cholesterol. This may help to eliminate the accumulation of plaque in the arteries, which is a known cause of heart attacks and strokes. Rapeseed oil, for example, is rich in monounsaturated fatty acids, low in saturated fats and free from trans fats. Other good sources of omega 9 fatty acids are avocados and almonds.

2. omega 9 fatty acids can increase energy and improve mood

Omega 9 fatty acids, found in oleic acid, may help increase energy, reduce anger and improve mood. A clinical study published in the American Journal of Clinical Nutrition focused on determining whether the ratio of saturated fatty acids to monounsaturated fatty acids in the Western diet affects physical activity and energy expenditure (1). Examination of physical activity and mood changes could show that the type of fat consumed could alter cognitive function. The study concluded that the use of oleic acid was associated with increased physical activity, higher availability of energy and even less anger. This means that supplementing with omega 9 fatty acids may be helpful when you are exhausted and irritable, as omega 9 fatty acids can improve mood and increase energy levels.

3. omega 9 fatty acids may be helpful for Alzheimer's disease

Erucic acid is a monounsaturated omega 9 fatty acid found in fats such as mustard oil. Studies have shown that this fatty acid normalizes the accumulation of very long-chain fatty acids in the brains of patients suffering from X-linked adrenoleukodystrophy (ALD) - a serious genetic disorder that affects the adrenal cortex, spinal cord and nervous system. It is possible that mustard oil could improve cognitive function and therefore alleviate memory impairment. A study published in the journal Pharmacology, Biochemistry and Behavior showed that erucic acid could be used in mice as a therapeutic agent for diseases such as Alzheimer's associated with cognitive deficits (2). This means that we can add improved memory and cognitive function to the list of benefits of omega 9 fatty acids.

What is the recommended daily intake?

For adults, one to two tablespoons of extra virgin olive oil provides sufficient oleic acid. It should be noted that eating omega-9 fatty acids throughout the day is much more beneficial to the body than consuming the entire daily dose at once.

What foods contain omega-9 fatty acids?

The best source of omega-9 fatty acids is olive oil. Alternative sources include olives, avocados, almonds, peanuts, sesame oil, pecans, pistachios, cashews, hazelnuts and macadamia nuts.

What are the symptoms of an omega-9 fatty acid deficiency?

Omega-3, omega-6 and omega-9 fatty acids have a symbiotic relationship that requires all of these fatty acids to work to their full potential to deliver the most health benefits to the body. A deficiency of omega-9 fatty acids can therefore have a negative impact on the benefits provided by the other omega fatty acids. Signs of omega-9 deficiency may include, but are not limited to, the following:

• Eczema-like skin rashes
• Bumps on the back of the upper arms
• Brittle, peeling fingertips
• Dandruff and hair loss
• Changes in behavior
• Dry skin
• Infertility in men
• Growth disorders
• Dry eyes
• Miscarriages
• Irregular heartbeat
• Cravings for fatty foods
• Stiff or painful joints.

Who can benefit from omega-9 fatty acid supplementation?

Because of the long list of benefits that the entire omega fatty acid group provides to the body, every healthy adult should take omega-9 fatty acids. The omega fatty acid group can help prevent and combat many common diseases and health problems. This includes conditions such as anorexia, ADHD, diabetes, eye disease, osteoporosis, menopausal symptoms, premenstrual syndrome, acne, eczema, alcoholism, allergies, arthritis, cancer, weight loss, high blood pressure, heart disease, tuberculosis and ulcers.

Do omega-9 fatty acids have any side effects?

While there may be some rare side effects with omega-3 and omega-6 fatty acids, omega-9 fatty acids are free of side effects. However, care should be taken when taking any anticoagulant medication due to the increased risk of bleeding.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607650/
2. https://www.ncbi.nlm.nih.gov/pubmed/26780350