Omega-9 Fatty Acid

Omega-9 Fatty Acid

Most people won’t have heard much mention of Omega-9, it’s the less talked about fatty acid of the three. But i’m here to shed some light on the lesser known Omega-9 fatty acid.

Omega-9 fatty acids are unsaturated fats which are found in vegetable and animal fats. They are both monounsaturated and polyunsaturated fats. Where they really differentiate from omega 3 and 6 is that our bodies are able to produce them. That being said, it’s still important to eat foods every now and then that contain omega-9 - but not on the level of omega 3 and 6 which are essential fatty acids.

Some Omega-9 fatty acids include :

  • Oleic Acid - which is a monounsaturated fat that is found in olive oil, poultry fat and lard. See the benefits of oleic acid below.
  • Mead Acid - polyunsaturated fat that is found in cartilage and some studies have shown it may have anti-inflammatory effects.
  • Erucic Acid - which is a monounsaturated fat found in the Brassica family of plants. High levels of erucic acid may be dangerous to our health.
  • Nervonic Acid - also a monounsaturated fat that can help repair brain nerve pathways and is important for a healthy brain.

Omega-9 fatty acids also have some other unique benefits for our bodies. Research has shown that they benefit heart health by increasing good cholesterol and decreasing bad cholesterol levels. Oleic acid my help with you mood. Some studies have shown it to enhance your general mood and decrease anger. It may also help improve energy levels! Erucic acid which can be found in mustard oil has been shown in studies to help enhance memory and cognitive function which can benefit those with Alzheimers disease.

You can find omega-9 in the following foods : olive oil, cashew nuts, almonds, avocados, hazelnuts, peanuts, walnuts, canola oil, sunflower oil to name a few. But as mentioned above our bodies are able to produce omega-9 and therefore we don’t need to concentrate on eating foods high in it. Following a healthy balanced diet with a good variety of healthy fats will be enough.

← Previous Next →