Omega 9 fatty acid is a monounsaturated fat that is also known as, oleic acid. Omega 9 is not technically an essential fatty acid because the body can produce a limited amount, provided the essential fatty acids, omega 3 and omega 6, are present. If your diet is low in these essential fatty acids, then your body can’t produce enough omega 9. In that instance, omega 9 becomes an essential fatty acid because your body will need to get it from your diet.
Health benefits of omega 9:
- Lowers cholesterol levels, thereby reduces the risk of cardiovascular disease
- Reduces atherosclerosis (hardening of the arteries)
- Reduces insulin resistance, thereby improves glucose (blood sugar) maintenance
- Improves immune function
- Provides protection against certain types of cancer
Food sources of omega 9 fatty acid:
- Olive oil – the best source of omega 9
- Olives
- Avocados
- Almonds
- Peanuts
- Sesame oil
- Pecans
- Pistachio nuts
- Cashews
- Hazelnuts
- Macadamia nuts
For optimum weight loss, reduce your overall fat/oil consumption to a sensible level. Udo Erasmus, Ph.D., the world expert on oils in nutrition, advocates 15-20% of your total calories should come from fat – and the majority of that should be essential fatty acids. To determine how many grams of fat this translates into, you multiply your total daily calories by 15% (20% for the high-end of the range) and then divide the result by 9, which is the number of calories in a gram of fat. Here is an example:2,500 daily calories x .15 = 375 375 / 9 = 41.6 or 42 grams of fat per day – the bulk of which should be essential fatty acids
Essential Fatty Acids – An overview of what they are and a list of their many health benefits
Omega 3 Fatty Acid – Why we need more in our diet, health benefits of, and natural food sources
Omega 6 Fatty Acid – Why we need less in our diet, health benefits of, and natural food sources
Essential Fatty Acid Supplements – A review of the two best essential fatty acid supplements you should be taking
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