Omega-9 fatty acids: properties, sources, deficiency + nutritionist opinion

You know that healthy fats are - zero surprises - healthy. Omega acids are mainly associated with omega-3, but after all, there's also omega-9 - a little overlooked, but perhaps just as important?

.

The dietetics world has been living a drama for some years now relating to the ratio of omega-3 and omega-6 fatty acids. Omega-3s are settling on fatty laurels, omega-6s are trying to warm up their image. And the omega-9s... lie back and sip drinks of vegetable oil.

Omega-9 acids don't look for conflict, they do their job (for the body, mind and even... industry) and yet they produce themselves in the body, so you don't have to worry about them.

In this article, omega-9 acids get their five minutes. You'll get to know them up close and find out whether you need to throw your favourite mustard in the bin (well, and whether rapeseed oil for hair is a weird trend from TikTok or effective hair care).

See also:

• Omega acids
.
• Omega-3 fatty acids
• Omega-3 fatty acid deficiency
• Omega-6 fatty acids
• Omega-3 in tablets
• Omega-3-6-9
.
• DHA acid
.
• EPA acid
.
• ALA acid
.

Omega acids - essential fats

The omega group of fatty acids is essential for energy production, building cell membranes, production of hormones and neurotransmitters. They influence the proper functioning of the nervous, endocrine, cardiovascular and immune systemsand. The best researched and known omega acids are 3, 6 and 9.

Omega-9 fatty acids are monounsaturated fatty acids (MUFAs). Your body produces them on its own, but this amount does not fully compensate for all its needs, so it is worth sourcing them from diet.

Which omega acid is most important?

Without beating around the bush - omega-3 fatty acids. They're all important, but omega-3 fatty acids aren't enough that you won't make on your own, and you're probably only taking them in residual amounts.

Omega-6 fatty acids are ubiquitous in our diet. What's more, you're probably providing them in a ratio of 17 to 1 relative to omega-3and. A healthy ratio is between 1:1 and 4:1.

Similarly with omega-9 - these acids are ubiquitous in our diet, and your body can also make them from other omega acids if needed. If you want to take care of your health by enriching your diet with omega acids, focus on omega-3 acids.

{ product:1ZN0pnin20IQ025sIqOBUF }}

Properties of omega-9 acids

Recent research has demonstrated several health-promoting properties of omega-9 fatty acids.

Promote the cardiovascular system

Omega-9 acids reduce inflammation, lower blood pressure and improve lipid profileand. They have a protective effect on the heart, cardiovascular system and reduce the risk of atherosclerosisand.

According to the National Institute of Public Health, Poles are most commonly affected by cardiovascular disease - coronary heart disease, atherosclerosis, hypertension and stroke .

Anti-inflammatory effects

Thanks to their anti-inflammatory properties, they may help reduce the risk of chronic disease, cancer and cardiovascular disease .

Promote skin health

Improve skin health by reducing inflammation and improving barrier functionand. Omega-9 acids reduce water loss from the skin and slow down the ageing process thanks to their antioxidant effects.

I used rapeseed oil on my hair. Am I crazy?

No, try oiling hair with this oil. It is a natural humectant, meaning it retains moisture in the hair and prevents it from drying out. The hair doesn't frizz and it creates a nice taffy when it dries. Just put a tablespoon of oil smeared in your hands on dry hair from the ear down for 30 minutes and wash your scalp and hair twice.

Help maintain body weight

Omega-9 fatty acids can help control body weight by reducing appetite and providing a feeling of satietyand. Research shows that meals rich in healthy fats keep you satiated for longer, which reduces the desire to snack  and prevents overweight .

Types of omega-9 fatty acids

The most important and best-studied representatives of this group are the acidsand:

• oleic,
.
• nervous,
.
• erucic,
.

Oleic acid

Oleic acid is the most common and best studied omega-9 fatty acidand. You can find this acid in olive oil and grapeseed, sea buckthorn and almond oils, as well as nuts and avocados .

What are the benefits of consuming oleic acid?

.
• Reduces the risk of coronary heart disease. Studies have shown that a diet high in oleic acid can reduce 'bad' LDL cholesterol, protecting against coronary heart disease.

What else are the characteristics of oleic acid?

• Vegetable oils high in oleic acid have better stability compared to other vegetable oils, which can help preserve their health benefits during heat processingand.
.
• This is a colourless and odourless acid used in various cosmetic products to enhance product absorption and moisture retention. When applied to the skin, it combats signs of ageing and dry skinand.
.
• Oleic acid has applications in cosmetology, e.g. it gives softness and elasticity to sticks, prevents them from crumbling and makes them easier to spread, e.g. on the lips.
.
• When applied to hair, cosmetics with this acid prevent excessive evaporation of water from the hair surface, softening and smoothing it.
.

Nerveic acid

This acid is important for the functioning of the brain and peripheral nervous tissueand. It is an important component of the brain's white matter - the part of the central nervous system (CNS) that includes the brain and spinal cord .

It is the main component of cerebrosides, the cells responsible for building the myelin sheath of nerve fibres . It plays a key role in the rapid and efficient conduction of nerve signals in the nervous system.

Erucic acid

We've patted omega-9 acids on the back, but it's time to meet the black sheep in the fat family.

Animal studies have shown the toxic nature of erucic acid. It causes steatosis of parenchymal organs and damage to the heart muscle.

Erucic acid has been shown to be a toxic substance.

Sources of erucic acid include rapeseed and mustardand.

Now, right away, does that mean you have to throw rapeseed oil in the rubbish?

No - the nutritionist explains:

What about your favourite mustard? Rest assured. Nowadays, mustards are also made using methods that reduce erucic acid, so eat them with taste (and peace of mind).

Erucic acid also has several industrial uses, including as a lubricant, surfactant, biodiesel ingredient and composite materials.

Omega-9 fatty acid deficiency - symptoms

A diet deficient in oleic acid, the most important omega-9 acid, can lead toand:

.
• deterioration of the skin (dryness, irritation, acne),
.
• disorders of the nervous system,
.
• disorders of lipid metabolism and insulin resistance,
.
• deterioration of blood lipid profile,
.
• deterioration of the intestinal barrier function,
.
• increased risk of heart disease,
.

Can omega-9 fatty acids be overdosed?

Overdose of omega-9 fatty acids is most commonly associated with over-supplementation of combined "Omega 3-6-9" type preparations.

Symptoms of excess omega-9 acids includeand:

• weight gain,
.
• development of metabolic diseases, e.g. type II diabetes, insulin resistance.
.

.

Excessive intake of omega-9 fatty acids increases the risk of heart disease and cancer.

. .

.

It is very difficult to get an excess of omega-9 fatty acids from your diet, so first and foremost, pay attention to the supplements with omega acids that you are taking.

The most important thing to take in supplementation is omega-3 acids, which we are most at risk of deficiency.

Do not buy "3-6-9" supplements. These products are perhaps the best illustration of the saying What's too much is unhealthy.

Learn more:

.

• Omega-3-6-9 acids
.

Sources of omega-9 fatty acids

Where can you find the most omega-9 fatty acids? Look for them in plant oils and those made from seedsand. Take care with seeds and nuts too.

*The content of omega-9 fatty acids in foods can vary depending on a number of factors, such as heat treatment or farming method.

See also:

• Guide: which omega-3 acids to choose?
• Omega-3 in an athlete's diet
• The powerful EPA + DHA duo, how does it work?
• Best sources of omega-3 in the diet
• Triglycerides - why are they better than ethyl esters?
• Omega drug, not a supplement. Doctor's opinion
• Omega-3 in tablets - ranking
• Best healthy breakfast recipes

Omega-9 fatty acids have their own important role in the body. Most importantly, you don't need to supplement them, and your favourite mustard won't hurt you, but will please your palate.

Summary