Omega-9 - Oleic Fatty Acid

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

Omega-9 - oleic fatty acid

Fats, like carbohydrates and proteins, are vital elements for the human body. You should eat properly and variedly to get enough of them. Fats serve as a source of energy for the body. This is their main role. They promote the absorption of certain vitamins and are involved in the production of hormones.

There are several types of fatty acids. One of them is Omega-9. These fats are monounsaturated and the body produces them on its own. Omega-9s are also found in many foods. To avoid the accumulation of these substances in the body, which can cause the development of many diseases, one should control the consumption of foods that contain such acids. In moderation, they are needed for the normal functioning of organs and their systems. However, according to many nutritionists, in the absence of sources of Omega-9 in the diet, they will still be synthesized by the body.

Benefits of omega-9

For humans, fatty acids of this type are of particular importance. They are able to protect against heart disease, including heart attack. This property is explained by the fact that omega-9s do not allow cholesterol to be deposited. Thus, the risk of vascular clogging and blood clots is reduced. Eating foods containing fatty acids helps prevent heart disease. So, the inhabitants of the Mediterranean coast suffer less from them. This is explained by the fact that in most countries located there, olive oil is used for cooking, and it contains large quantities of omega-9 fats.

This type of acid prevents the development of diabetes. omega-9 is recommended for people whose body cells are not sensitive to insulin. Because of this, the amount of sugar in the blood cells can increase significantly and lead to diabetes. Fatty acids inhibit this process.

Foods rich in omega-9 can be used to prevent colds. It is recommended to use them during treatment. After all, fatty acids have anti-inflammatory effects. In addition, they can help strengthen the body.

Finally, omega-9 fats provide protection against cancer. This is especially important for women. It has been experimentally found that it is oleic fatty acid that reduces the activity of the gene responsible for the onset of cancer.

Despite all the beneficial properties of oleic acid, you should not abuse it. Excess omega-9 in the body negatively affects the body and even contributes to the occurrence of many diseases.

What foods contain Omega-9?

To ensure that you have enough omega-9 fats, you can eat some nuts regularly. They also contain other useful substances and trace elements. Pumpkin seeds or sunflower seeds are used as an alternative to nuts.

Rich in omega-9 fats, avocado helps prevent atherosclerosis and strengthen immunity. It serves as a source of iron, phosphorus and potassium, which the body needs.

It is best to replace regular baked goods with those containing flaxseed. It contains fats of various groups. Some of them enter the human body only with food, their synthesis is not carried out. Therefore, it is worth adding to the diet dishes flavored with flaxseed, or oil based on it.

Pork lard is high in omega-9 fatty acids. Therefore, it should be eaten in winter to strengthen the body's defenses against colds. However, you cannot abuse it. Pork lard is a high-calorie food and can contribute to the deposition of extra pounds.

The largest amount of omega-9 fatty acids is found in olive oil. It is no coincidence that some doctors in ancient times considered it a medicine that helps against many diseases. It really has a positive effect on blood vessels and even slows down the aging process. Olive oil has an original taste, so it can be added to salads, used to make dough for some baked goods. Frying on it is undesirable, it is better to season cold dishes with olive oil.

Trout is not very high in omega-9 fats, but it is very rich in other beneficial substances. Regular consumption of such fish improves brain function, strengthens the nervous system. Trout has excellent taste, so it is considered an expensive product.

Table of omega-9 content in food

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).