Omega 9 benefits and harms. Omega fatty acids in food

Fats, like carbohydrates and proteins, are vital elements for the human body. You should eat right and varied in order to get them in sufficient quantities. Fats serve as a source of energy for the body. This is their main role. They contribute to 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, you 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.

Useful properties of omega-9

For humans, fatty acids of this type are of particular importance. They can protect against heart disease, including preventing a heart attack. This property is explained by the fact that Omega-9 does not allow cholesterol to be deposited. Thus, the risk of clogging of blood vessels and the formation of blood clots is reduced. The use of foods containing fatty acids serves as a prevention of 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 in cooking, and it contains large quantities of omega-9 fats.

Acids of this type prevent the development of diabetes. Omega-9 is recommended for people whose body cells are not receptive 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 an anti-inflammatory effect. In addition, they can help strengthen the body.

Finally, omega-9 fats provide protection against cancer. This is especially important for women. Experimentally, it was found that it is oleic fatty acid that reduces the activity of the gene responsible for the appearance of oncological diseases.

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

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What foods contain Omega-9?

To provide the body with a sufficient amount of omega-9 fats, you can regularly eat some nuts. They also contain other useful substances and trace elements. As an alternative to nuts, pumpkin or sunflower seeds are used.

Avocado, rich in omega-9 fats, helps prevent the development of atherosclerosis and strengthen the immune system. It serves as a source of iron, phosphorus and potassium necessary for the body.

Ordinary bakery products are best replaced with those that contain 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 dishes seasoned with flaxseed or oil based on it to the diet.

The highest amount of omega-9 fatty acids is found in olive oil. It is no coincidence that some doctors in ancient times considered it a drug that helps with 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 bakery products. It is undesirable to fry on it, it is better to season cold dishes with olive oil.

Trout does not have a lot of 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 an excellent taste, so it is considered an expensive product.

Omega-9 is an understudied group of unsaturated fatty acids in nutrition. They are necessary for the body to form many vital substances that play a serious role in maintaining health and harmony, they are an essential component of nutrition for youth, energy and physical attractiveness of a person.

According to research by American scientists, Omega-9 is one of the most powerful tools in the fight against breast cancer. Research was conducted at Chicago Northwestern University. Experiments have shown that the omega-9 contained in hemp oil blocks the breast cancer gene and also prevents the reproduction of harmful cells.

The approximate amount is indicated in 100 g of the product

Olive oil

Fish fat

Peanut butter

Mustard oil

pork fat

Butter

cottonseed oil

Sunflower oil

Walnuts

Linseed oil

hemp oil

General characteristics of Omega-9 Omega-9 belongs to the group of polyunsaturated fatty acids, which are part of every cell of the human body, are involved in metabolic processes. In addition, they affect the synthesis of hormones, and also have anti-inflammatory activity. Omega-9 is partially produced by the body on its own, the rest of the body takes from products containing it.

Daily requirement for Omega-9 The body's need for unsaturated fatty acids ranges from 10-20% of the total calorie intake. To provide the body with the necessary amount of Omega, you can eat a small handful of pumpkin, sesame, sunflower seeds and nuts daily. Hazelnuts, pistachios, cashews and walnuts will do, as well as almonds.

The need for Omega-9 is increasing: During the treatment of psoriasis and arthritis (due to its anti-inflammatory effect) During the treatment of chronic diseases of the heart and blood vessels. It blocks the deposition of harmful substances on the vascular walls, helping to maintain their elasticity. Large doses of polyunsaturated fatty acids fight any inflammatory processes in the human body. Used in combination with the main anti-inflammatory therapy. The need for Omega-9 is reduced: During the consumption of a large amount of Omega-3 and Omega-6, from which Omega-9 can be synthesized. For low blood pressure During pregnancy and lactation For diseases of the pancreas Absorption of Omega-9 Omega-9 is best absorbed from vegetable oils (hemp, sunflower, corn, olive, almond, etc.), fish oil, soybeans, nuts, and poultry. These foods contain Omega-9 in the most easily digestible form.
Useful properties of Omega-9 and its effect on the body Omega-9 reduces the risk of developing a heart attack, gives elasticity to blood vessels. Stabilizes blood glucose levels. This is especially important for people with diabetes. In addition, it increases the body's defenses and its resistance to various infections. And most importantly, actively fighting cancer. Diabetes, obesity and all kinds of heart pathologies are the scourge of our time. According to a group of American scientists, the risk of such diseases is significantly reduced in people who regularly consume foods containing omega-9. Such results were obtained after examining a group of Eskimos whose diet is dominated by foods high in polyunsaturated fatty acids, including the omega-9 group.
Interaction with essential elements Often synthesized from Omega-3 and Omega-6. Interacts with fat-soluble vitamins A, E, D. They are well absorbed with proteins and carbohydrates. Signs of lack of Omega-9 in the body: Violation of the gastrointestinal tract Dry skin, hair, and brittle nails Cracks in the mucous membranes Arthrosis and arthritis Memory impairment Weak immunity Depressive mood
Signs of excess Omega-9 in the body: Blood clotting Digestive problems Liver problems Small intestine problems

Selecting, Storing and Preparing Foods Containing Omega-9

Omega-9, like all polyunsaturated fatty acids, is easily destroyed. And to prevent this from happening, experts advise following a number of simple rules necessary to preserve these healthy fats.

1It is advisable to buy all oils in a dark glass bottle - this reduces the likelihood of destruction of Omega-9 under the influence of light. If this does not work out, then store the oil only in a dark place.
2 Nutritionists advise buying olive oil with the “extra virgin” badge, and you should not use refined olive oil, because it contains very few useful substances.
3Omega-9 retains its properties well at low temperatures. Frying in oil, its prolonged boiling destroys this useful substance almost completely. Therefore, if possible, use omega-containing foods with minimal heat treatment (the rule does not apply to fish and meat).

Omega-9 for beauty and health

Since Omega-9 polyunsaturated fatty acids stimulate the metabolism, it naturally accelerates the loss of extra pounds in chubby people or, on the contrary, helps to gain the necessary weight for those who want to increase it.

For lovers of all kinds of diets, the Mediterranean diet will be the best option. The high content of Omega-9 and other polyunsaturated acids of the Omega class will increase the vitality of the body, correct the figure, improve the condition of the skin, hair, nails, and also cheer you up.

We have collected the most important points about Omega-9 in this illustration and would be grateful if you share the picture on a social network or blog, with a link to this page:

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Omega-9 acids are a group of monounsaturated triglycerides that are part of the structure of every cell in the human body. These fats are involved in the construction of neuronal myelin, regulate the exchange of essential compounds, activate the synthesis of hormones, neurotransmitters and vitamin-like substances.

The main sources of monounsaturated fats are olive, almond and peanut oils, fish oils, nuts, seeds.

Let us consider in detail what omega-9 triglycerides are, where they are contained, and their main functions.

General information

In the human body, omega-9 lipids perform energy, plastic, anti-inflammatory, hypotensive and structural functions. These substances are classified as conditionally essential compounds, since they are able to be synthesized from unsaturated fats.

The main representatives of omega-9:

Oleic (cis-9-octadecenoic) acid. Its content is closest to human reserve fat. Due to this, the body does not waste resources on the rearrangement of the fatty acid composition of the lipid supplied with food. Oleic acid is involved in the construction of cell membranes. When replacing triglyceride with other monounsaturated compounds, a sharp deterioration in the permeability of biological membranes occurs. In addition, cis-9-octadecene lipids slow down the overoxidation of stored fats in the human depot and serve as a source of energy for the body.

Oleic acid is obtained from vegetable oils (olive, peanut, sunflower) and animal fats (beef, pork, cod). Unlike omega-3.6 acids, omega-9 is less oxidized, which serves as the basis for using lipid for filling canned food and frying foods.

Erucic acid. The leaders in the content of the compound are rape, colza, broccoli, mustard. Erucic acid is used mainly for industrial purposes, since the mammalian enzymatic system is not adapted for its utilization. So, rapeseed oil is used in the leather, textile, soap, paint and varnish industries. Oils that contain no more than 5% erucic acid of the total amount of fat per product are acceptable for oral intake.

Exceeding a safe daily allowance can be harmful to health: slow down the onset of reproductive maturity, lead to infiltration of skeletal muscles, disrupt the full functioning of the heart and liver.

Gondoic (eicosenoic) acid. Triglycerides are used in cosmetic practice to enhance regeneration and protect the dermis from ultraviolet rays, deeply moisturize the skin, strengthen hair follicles, and maintain cell membranes.

Natural sources - organic oils: jojoba, camelina, mustard, rapeseed.

Midic acid. These fats are the end products of the human body's metabolism.
Elaidic acid. The compound is the trans isomer of oleic acid. Elaidin lipids are rare in the plant kingdom. However, they are found in small quantities in cow and goat milk (0.1% of the total triglycerides).
Nervonic (selacholic) acid. It is part of the sphingolipids of the brain, participates in the synthesis of myelin sheaths of neurons, restores nerve fibers. The main representatives of nervous acid are chinook salmon (Pacific salmon), yellow mustard fruits, flaxseeds, sockeye salmon (ray-finned salmon), sesame seeds, macadamia nuts. The compounds are used in medicine to eliminate disorders associated with demyelination of neuronal membranes (multiple sclerosis, adrenoleukodystrophy) and to treat post-stroke complications (numbness of the extremities, hemiplegia, glossolalia).

Among the monounsaturated fats, oleic acid is the most beneficial for the human body.

Beneficial features

Without omega-9 fats, the full functioning of the immune, cardiovascular, endocrine, nervous and digestive systems is impossible.

Why is it useful to use them?

Stabilize blood glucose levels, reducing the risk of developing diabetes.
Stop the growth of cholesterol deposits in the blood vessels, preventing the occurrence of thrombosis, atherosclerosis, heart attack, stroke.
Increase the immune status of the body.
Support the barrier function of the dermis.
Slow down the division of malignant cells (together with omega-3).
Regulate lipid, carbohydrate and protein metabolism.
Activate the synthesis of vitamins, neurotransmitters and hormone-like compounds.
Increase the permeability of cell membranes for the penetration of essential substances.
Protect the mucous membranes of organs from destruction.
Retain moisture in the epidermis.
Participate in the construction of the myelin sheaths of neurons.
Reduce nervous excitability, prevent the development of depression.
Increase the elasticity of blood vessels.
They supply the body with energy (due to the breakdown of lipid structures).
Maintain muscle tone, regulate muscle function.

Given the wide range of useful properties, omega-9 triglycerides are used to treat and prevent anorexia, diabetes, osteoporosis, atherosclerosis, constipation, eye pathologies, acne, alcoholism, eczema, arthritis, arthrosis, malignant neoplasms, depression, premenstrual syndrome, tuberculosis, strokes, heart attacks, obesity, ulcers of various etiologies.

daily requirement

The body's need for omega-9 varies between 13 - 20% of the total daily caloric intake. However, depending on age, health status and place of residence, this figure may vary.

The daily rate of omega-9 is increased in the following cases:

if there are inflammatory processes in the body (regardless of localization);
in the treatment of chronic vascular and heart diseases (by stopping the growth of cholesterol deposits);
with physical overload (intense sports, hard work).

The need for omega-9 fats decreases with:

the use of large portions of essential lipids omega-3 and omega-6 (since oleic acid can be synthesized from these substances);
low blood pressure;
pregnancy;
breastfeeding;
dysfunctions of the pancreas.

Scarcity and excess

Given that omega-9 is partially synthesized in the body, deficiency of these compounds is rare. The most common causes of fatty acid deficiency are prolonged fasting and adherence to "lipid-free" weight loss programs.

Consequences of lack of omega-9:

weakened immunity, and as a result, predisposition to bacterial and viral infections;
the occurrence of arthritis, arthrosis, articular pathologies;
deterioration of the digestive tract (prolonged constipation, bloating, flatulence);
decreased concentration;
depressed mood, emotional instability;
exacerbation of chronic diseases of the musculoskeletal system;
weakness, fatigue;
deterioration in the appearance of hair (intensive loss, loss of shine, brittleness);
increased blood pressure;
excessive dryness of the skin and mucous membranes;
constant feeling of thirst;
the occurrence of cracks in the mucous membranes of organs;
changes in the internal microflora of the vagina, and as a result, the development of reproductive dysfunctions.

If the deficiency of monounsaturated fats in the body is not stopped for a long time, a person begins to worry about heart attacks.

However, remember that an excess of oleic acid is just as unsafe for health as a deficiency.

Signs of an omega-9 overdose:

weight gain (as a result of lipid metabolism disorders);
exacerbation of pancreatic pathologies (impaired enzyme synthesis, metabolic syndrome);
thickening of the blood, which leads to a heart attack, stroke, thrombosis;
liver disease (cirrhosis, hepatosis).

In addition, an excess of conditionally replaceable fats, especially erucic acid, negatively affects the reproductive function of a woman: there are difficulties with conception, the correct ontogenesis of the fetus is disturbed (during pregnancy), lactation is difficult (during breastfeeding).

To eliminate the consequences of a deficiency or excess of fats, dietary adjustments are made. If necessary, the daily menu is enriched with pharmacological agents containing oleic acid.

Selecting and Storing Foods Containing Healthy Fats

Although monounsaturated omega acids are chemically resistant to oxidation, it is important to follow some rules to maintain their beneficial properties.

When choosing vegetable oils, give preference to products packaged in dark glass containers.
Store omega-9 foods in a cool place out of direct sunlight.
The maximum amount of useful lipids is present in unrefined extra virgin oils.
To preserve fatty acids, do not expose "omega-containing" products to prolonged exposure to high temperatures. Cook food on low heat.
Shelf life of vegetable oils is 6 months from the date of opening.

Remember, high-quality olive oil crystallizes at temperatures below 7 degrees.

food sources

Olive oil	82
Mustard seeds (yellow)	80
Fish fat	73
Flaxseed (untreated)	64
Peanut butter	60
Mustard oil	54
Rapeseed oil	52
Lard	43
Fish of the northern seas (salmon)	35 – 50
Butter (homemade)	40
sesame seed	35
cottonseed oil	34
Sunflower oil	30
macadamia nuts	18
Walnuts	16
Salmon	15
Linseed oil	14
hemp oil	12
Avocado	10
chicken meat	4,5
Soya beans	4
Trout	3,5
Turkey meat	2,5

In addition, omega-9 acids are present in almost all nuts and seeds.

Monounsaturated fats in cosmetics

Omega-9 lipids, in particular oleic acid, are the most important structural components of the skin. Under the influence of these fats, the dermis acquires elasticity, the number of fine wrinkles decreases, and its antioxidant and barrier properties increase.

Manufacturers include oleic acid in lipsticks, care products for problematic and aging skin, hair perms, hydrophilic oils, healing emulsions, nail cuticle creams, mild soaps.

Properties of omega-9 triglycerides:

accelerate the regeneration of the skin;
potentiate the production of their own collagen;
increase skin turgor;
smooth the microrelief of the epidermis;
eliminate itching, irritation, redness;
accelerate metabolic processes in the dermis;
retain moisture in the skin;
strengthen the walls of blood vessels;
restore the protective mantle of the dermis;
ensure the resistance of deposited fats to oxidation (with a small amount of antioxidants);
liquefy sebaceous plugs, including black comedones;
strengthen the local immunity of the epidemic;
normalize lipid metabolism in the skin (eliminating cellulite).

In addition, fatty acids accelerate the penetration of beneficial substances contained in the oil into the deep layers of the dermis.

Cosmetics with omega-9:

Lip balm (Doliva). Hygienic stick consists of natural oils (olive, castor, mint) and vitamin E. Doliva balm is used to soften dry, chapped and flaky lips.
Organic Omega-9 Hair Mask (Rahua). The composition of the healing concentrate includes vegetable oils (sunflower, ungurahua, shea, rapeseed, eucalyptus, lavender), quinoa, glycine. With regular use, the mask restores dull damaged hair, strengthens hair follicles, and normalizes the water-lipid balance of the scalp.
Face mask with olive oil "Paradise Delight" (Avon, Planet SPA). The tool is used to refresh, moisturize and tone the delicate skin of the face. The active components of the mask are olive oil, sunflower oil, vitamin E, beta-carotene, olive leaf extract.
Restoring lipid cream (Locobase Ripea). The composition is intended for the care of weakened, overdried and atopic skin. The drug contains oleic and palmitic acids, ceramides, cholesterol (fatty alcohol), glycerin, liquid paraffin.
Body Lotion with Olive Oil and Vitamin E (Palmer's). Lipid emulsion cares for dehydrated skin, eliminates itching, dryness and flaking. Olive concentrate is ideal for lubricating heels, elbows and knees.
Revitalizing night cream (Mirra). Multifunctional organic skin care product for the night. The drug activates the natural mechanisms of regeneration of the dermis, evens out the structural irregularities of the skin, stimulates the synthesis of its own collagen.

Night cream contains fatty alcohols, lecithin, vegetable oils (olive, sesame, cocoa), polysaccharides from flax seeds, amino acid complex (glutamic acid, glycine, serine, alanine, lysine, threonine, proline, arginine, betaine), linden extract, D - panthenol, vitamins F, C, E, mineral essence (lactates of zinc, sodium, iron, calcium, magnesium chloride, potassium, colloidal sulfur, copper derivatives of chlorophyll, potassium hydrogen phosphate).

Foam for washing (Doliva). Cleansing mousse based on vegetable oils: olive, jojoba, castor. The foam is suitable for dry, atopic and sensitive skin. The product moisturizes, soothes and fortifies the stratum corneum of the dermis.

In addition, omega-9 triglycerides are used in the creation of sunscreens with an SPF factor. If you don't have one on hand, pure olive oil will work to neutralize harmful UV radiation. To do this, 15 - 20 minutes before sunbathing, apply it on a clean body.

Application

On an industrial scale, oleic acid is obtained by hydrolysis of vegetable oils. To do this, fractionation of lipids from olive concentrate is performed, followed by multiple crystallization from methanol or acetone. The resulting emulsion (olein) has a pasty or liquid texture that solidifies at temperatures above 10 degrees Celsius.

Areas of application of oleic acid:

Paint industry. Olein is used as a basis for obtaining paints, drying oils, enamels, flotation agents, emulsifiers.
Household chemicals. Salts and esters of oleic acid are auxiliary components of detergents, soap emulsions.
Food industry. Technical fats are used as defoamers (when products are thickened in vacuum plants), emulsifiers, filler carriers (when glazing fresh fruits).
Pulp and paper industry. Monounsaturated lipids are added to cellulosic mixtures to increase their fluidity and elasticity.
Metallurgy. Technical acid is used as a cutting fluid in the processing of high-alloy and stainless steels by cutting. In addition, olein is used to finish steel surfaces of parts with metal removal up to 22 microns.
Textile industry. Omega-9 ethyloleates are included in the composition of sizing preparations, which give clothing water-repellent, flame retardant, oil-repellent, hydrophobic properties.
The medicine. Technical olein is introduced into the composition of pharmacological agents as a filler, emulsifier, solvent for vitamins and hormones.

In addition, oleic acid components are used in the perfumery, chemical, rubber and petrochemical industries.

Omega-9 is a group of conditionally replaceable lipids that maintain the integrity of cell membranes, participate in the construction of myelin sheaths of neurons, normalize fat metabolism, increase the immune status of the body, and potentiate the synthesis of hormone-like substances. Without these compounds, the proper functioning of the cardiovascular, endocrine, nervous and digestive systems is impossible.

The main sources of omega-9 triglycerides are vegetable oils (olive, sesame, peanut, macadamia), fish oil, nuts, seeds.

With proper metabolism, monounsaturated lipids are synthesized by the intestinal microflora. However, when lipid metabolism is impaired, the body may experience lipid deficiency. To prevent omega-9 deficiency, the daily menu includes 10 milliliters of olive oil, 100 grams of seeds (pumpkin, sesame, sunflower) and walnuts.

Foods rich in Omega-9:

The approximate amount is indicated in 100 g of the product

General characteristics of Omega-9

Omega-9 belongs to the group of polyunsaturated fatty acids, which are part of every cell of the human body, are involved in metabolic processes. In addition, they affect the synthesis of hormones, and also have anti-inflammatory activity.

Omega-9 is partially produced by the body on its own, the rest of the body takes from products containing it.

Daily requirement for Omega-9

The body's need for unsaturated fatty acids ranges from 10-20% of the total calorie intake. To provide the body with the necessary amount of Omega, you can eat a small handful of pumpkin, sesame, sunflower seeds and nuts daily. Hazelnuts, pistachios, cashews and walnuts will do, as well as almonds.

The need for Omega-9 is increasing:

During the treatment of psoriasis and arthritis (due to its anti-inflammatory effect).
During the treatment of chronic diseases of the heart and blood vessels. It blocks the deposition of harmful substances on the vascular walls, helping to maintain their elasticity.
Large doses of polyunsaturated fatty acids fight any inflammatory processes in the human body. Used in combination with the main anti-inflammatory therapy.

The need for Omega-9 is reduced:

During the consumption of a large amount of Omega-3 and Omega-6, from which Omega-9 can be synthesized.
With low blood pressure.
During pregnancy and lactation.
With diseases of the pancreas.

Absorption of Omega-9

Omega-9 is best absorbed from vegetable oils (hemp, sunflower, corn, olive, almond, etc.), fish oil, soybeans, nuts, and poultry. These foods contain Omega-9 in the most easily digestible form.

Useful properties of Omega-9 and its effect on the body

Omega-9 reduces the risk of developing a heart attack, gives elasticity to blood vessels. Stabilizes blood glucose levels. This is especially important for people with diabetes.

In addition, it increases the body's defenses and its resistance to various infections. And most importantly, actively fighting cancer.

Selecting, Storing and Preparing Foods Containing Omega-9

Omega-9, like all polyunsaturated fatty acids, is easily destroyed. And to prevent this from happening, experts advise following a number of simple rules necessary to preserve these healthy fats.

1 It is advisable to buy all oils in a dark glass bottle - this reduces the likelihood of destruction of Omega-9 under the influence of light. If this does not work out, then store the oil only in a dark place.
2 Nutritionists advise buying olive oil with the “extra virgin” badge, and you should not use refined olive oil, because it contains very few useful substances.
3 Omega-9 retains its properties well at low temperatures. Frying in oil, its prolonged boiling destroys this useful substance almost completely. Therefore, if possible, use omega-containing foods with minimal heat treatment (the rule does not apply to fish and meat).

Omega-9 for beauty and health

We have collected the most important points about Omega-9 in this illustration and would be grateful if you share the picture on a social network or blog, with a link to this page.

Many people interested in healthy eating today, when asked whether fats are good or bad, would rather choose the second answer - but fats are different. Today, fortunately, more and more people are beginning to understand this, and they understand that fats play a crucial role in our lives, in the literal sense - without fats, the formation of many vital substances in the body becomes impossible.

But what about the fact that saturated fats cause the development of atherosclerosis, coronary disease, stroke and heart attack? This happens if they are abused, and this is exactly what is happening in our diet today. Most people consume animal fats in excess every day, found in butter and high-fat sour cream, aged cheeses and fatty meats, and all these products are also mixed with each other.

Unsaturated fats act differently on the body - a source of unsaturated fatty acids, the benefits of which many have also heard today. These acids improve the structure of the walls of blood vessels, support the functioning of the immune system, prevent cholesterol from accumulating in the body, participate in the synthesis of necessary hormones and perform many other “actions” that provide us with beauty and health for many years. Without unsaturated fatty acids, normal metabolism is impossible, and cell membranes simply cannot form without them - a person will remain a "vegetable" incapable of a normal life.

Omega-9 Fatty Acids - Oleic Acid

Nutritionists and doctors usually talk about polyunsaturated fatty acids as the most important for our body, but more often about two groups - Omega-3 and Omega-6, but Omega-9 fatty acids are rarely mentioned - perhaps because Omega-3 we need more fatty acids. We also need omega-9, it's just that this group of unsaturated fats is less studied than others, but in nature such fats are very widespread - they are also called oleic acid. Omega-9 fatty acids are absorbed more easily than Omega-6 and 3, although the latter are considered more important for health.

Where is oleic acid found

Oleic acid is monounsaturated and makes up a significant proportion of various animal fats.- up to 40%, and in vegetable oils - in almost all, it can be up to 30% - on average, however, in extra virgin olive oil, its content can reach 80% or more. There is a lot of this acid in peanut butter. Although oleic acid is non-essential and the body can produce it on its own, it is best to get it from food. In this case, products should be chosen in which it is contained in an easily digestible form. These are, first of all, vegetable oils: in addition to those mentioned, sunflower, almond, corn, linseed, sesame, rapeseed, hemp, soybean (and tofu - a product from soybeans); beef and pork fat - in them it is up to 44-45%; bone fat and cod fat. There are also omega-9s in pork and poultry.

Vegetable oils, which contain a lot of oleic acid, oxidize less, including at high temperatures - monounsaturated fatty acids are resistant to high temperatures - so they are good to use for frying or adding to canned food.

The action and importance of omega-9 fatty acids

It is believed that Omega-9 fatty acids do not affect the level of cholesterol in the blood - they do not increase or lower it, but due to their chemical stability, they prevent the formation of cholesterol deposits in the vessels, thereby preventing very dangerous diseases - atherosclerosis, thrombosis, etc. d. Therefore, in the Mediterranean region, where a lot of olive oil and olives, avocados, various nuts are traditionally consumed, people are much less likely to suffer from cardiovascular diseases, diabetes and cancer - all these products contain a lot of omega-9 fatty acids.

Oleic acid actually prevents cancer This has been proven by American scientists. The results of research conducted at one of the most prestigious educational institutions in Chicago - Northwestern University, showed that the oleic acid contained in hemp oil inhibits the reproduction of cancer cells by blocking one of the active genes of breast cancer, known for its "malignancy" more than others. .

If the body lacks omega-9 fatty acids, then the person begins to feel weakness, which seems to be causeless; gets tired quickly under normal stress - often this ends in a heart attack, incomprehensible to doctors; his digestion is disturbed, and constipation appears; hair and skin begin to dry, and nails begin to exfoliate and break; mucous membranes dry up - in the mouth, in the eyes; in women, the vagina becomes excessively dry.

In addition, existing cardiovascular diseases worsen, blood pressure rises, joints begin to hurt - arthrosis and arthritis occur; Immunity “falls” - a person often gets colds and becomes susceptible to any infections; memory worsens, absent-mindedness and depression appear, depression occurs. Doctors usually rarely identify the real cause of the disease, not knowing to conduct special tests, and continue to persistently treat a person for manifesting diseases, not understanding why the treatment is ineffective.

Meanwhile, studies conducted by scientists in developed countries often show what causes the occurrence of most heart and other pathologies - for example, oncology and inflammation, diabetes and obesity. When groups of Eskimos were examined in the USA, in whose diet there are always a lot of polyunsaturated fatty acids, including Omega-9, it turned out that they suffer from such diseases 10 times less often than "civilized" Americans who regularly consume refined foods, semi-finished products and fast food.

The Japanese also suffer from these diseases much less frequently than Americans, as they eat a lot of fish and seafood: meat, especially fatty meat, is rare in the Japanese diet. Studies have also shown that psoriasis and arthritis can be treated with omega-9 fatty acids due to their anti-inflammatory effects.

Since unsaturated fatty acids are part of all cells, it is impossible to imagine the life and work of the body without them. In inflammatory diseases, taking large doses of unsaturated fatty acids significantly accelerates treatment; women should remember that not only the elasticity of the walls of blood vessels, but also the elasticity of the skin depends on these acids - these substances help us stay young longer.

It is also important that with their help you can maintain a healthy weight for many years: monounsaturated fatty acids maintain the optimal state of cell membranes, so hormones and nutrients freely pass into the cells, which improves insulin sensitivity and accelerates fat burning. Sesame seeds, pumpkin and sunflower seeds, nuts - hazelnuts, pistachios, pecans and almonds, cashews, walnuts, Australian and others, contain a lot of omega-9 fats - it is enough to eat a handful of nuts every day to get the daily norm of these fats.

Salads should be seasoned with vegetable oil, and best of all, unrefined olive oil - then you will benefit not only from the oil, but also from those vitamins and minerals that are found in raw vegetables - it is known that fat-soluble vitamins without fats are not absorbed, but simply "carried out" from the body.

Do not use mayonnaise, although it seems much tastier and easier this way: in those surrogates that are sold in most supermarkets, there are almost no classic “mayonnaise” ingredients - real raw yolks, olive oil and natural lemon juice. You can, of course, make your own mayonnaise if you are not too lazy, and put real ingredients in it - then the salad will be healthier, although oily dressings without eggs are still preferable.

Excess omega-9 fatty acids in the body

What threatens our health with an excess of omega-9 fatty acids? The most useful products, if abused, become harmful, so you don’t need to “get hung up” on one type of fat, considering them complete - all natural fats, both vegetable and animal origin, should be present in the diet, but they should be consumed in reasonable quantities . In this case, you can not only maintain health, but also get rid of chronic diseases that have tormented you for many years.

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Many substances are necessary for the normal functioning of the body. For example, fats. For the biological regulation of natural functions, such a subtype as fatty acids is responsible. These substances, in turn, are usually divided into saturated and unsaturated - Omega 3, 6, 9. Today, there are complexes on the market in which they are combined. We will find out why it is useful and how to take such compounds, whether they have contraindications.

What is Omega

Unfortunately, in today's economic realities, not every person is able to organize such a meal. Nutritionists have proposed an alternative - the Omega-3-6-9 complex. Why is it useful and how to take this composition.

The complex is extremely important and useful for the normal functioning of the brain and cardiovascular system. But the main thing is that it is simply indispensable for people who actively train (for example, athletes in preparation for competitions) or are forced to follow a diet to regulate body weight.

Weight loss

The use of the complex has an auxiliary effect on the body during the period when, in order to normalize weight, a person is forced to completely or partially limit the consumption of meat and fish. Omega-6 has a positive effect on the metabolic rate, increasing it. This means that food is better digested and does not stagnate.

The unique composition of the complex increases the duration of training. Accordingly, a rational diet and sufficient physical activity contribute to rapid and effective weight loss.

Help for bodybuilders

Such a specific sport puts a lot of stress on many systems and organs. And this requires restoration, for which it is useful to take Omega-3-6-9 as a source of important acids. The components have a beneficial effect on the cardiovascular system, which is particularly stressed during training. They also increase overall endurance, strengthen nerve fibers and blood vessels.

Bodybuilding workouts are accompanied by an increase in blood pressure. The complex reduces it to normal levels, which also reduces the load on the heart. All this has a positive effect on the quality and quantity of training. Fatty acids help to strengthen the physique.

Reception scheme. Contraindications

Why it is useful to introduce the Omega-3-6-9 complex into the diet, we examined. I wonder how to take it for those who would like to carry their weight back to normal and actively pump up. The scheme is simple. Take 1 capsule three times a day while taking. The attending physician may adjust the dosage.

There is another form of the complex - liquid. The composition is thoroughly but gently shaken before taking. The dosage is calculated based on weight. For every 50 kg take 1 tbsp. l. It is also taken with meals.

The complex has several direct contraindications:

hypersensitivity to one or all components at once;
taking other vitamin components;
stones in the organs of the genitourinary system;
disorders in the thyroid gland.

But even if there are no listed violations, it will not be superfluous to consult a doctor.

Useful Alternative

The complex, which connects all three fatty acids, is indicated for people who are losing weight or exercising intensively. In other cases, it is enough to limit yourself to taking Omega-3, since Omega-6 comes in sufficient quantities with food, and the third acid is less important.

The main source of Omega-3 is fish oil. If you regularly take this product, you can prevent the development of atherosclerosis, prevent heart attack and stroke.

Useful and dangerous qualities

Numerous studies have shown the benefit of the product in such cases:

therapy of autoimmune diseases, as well as pathologies of the cardiovascular system;
the period of bearing a child;
high blood pressure;
menopause period;
visual impairment;
dystrophy and, conversely, obesity.

Fish oil is also prescribed for individuals who are at high risk of developing cardiovascular disorders. As a result of the intake, the amount of triglycerides is significantly reduced, the work of the brain improves qualitatively, inhibition of the progression of Alzheimer's disease is noted. The product leads to an increase in serotonin, which has a positive effect on mood.

Before learning how to take Omega-3 fish oil capsules for adults, it is important to learn about contraindications for taking:

violations in the functioning of the genitourinary system;
pathological disorders of the thyroid gland.

How to take omega 3 fish oil capsules for adults. The scheme is quite simple - from 1 to 3 capsules three times a day. This is best done after the person has eaten. It is best to drink plain water.

We know perfectly well that omega fatty acids are necessary for the normal functioning of the body, the beauty of hair and nails, excellent health and a balanced diet. But few people know that omega-3 fatty acids, which can be found in salmon, are not limited to this.

In fact, there are three types of omega acids: omega-3, omega-6 and omega-9. And, for example, the omega-9 acids found in avocados are very different from the omega-3 acids found in oily fish. Below is everything you need to know about these undeniably useful yet very different elements.

What are omega fatty acids

A quick chemistry lesson: fats are like brick walls that are made up of fatty acids. All fatty acids have an even number of carbon atoms that are attached to each other in a chain. Some of them have single bonds between carbon atoms and are called saturated fats, while others have double bonds and are considered unsaturated. Omega-3s, omega-6s, and omega-9s are all types of naturally occurring unsaturated fats that most health food experts consider to be significantly healthier than saturated fats.

And again we return to the chemical structure: the beginning of the carbon chain is called “alpha”, and its end is called “omega”. Omega-3 acids have a triple in their name because the first double bond molecule is three carbons from the omega end (same with omega-6 and omega-9 fatty acids). So, with the boring theory sorted out - it's time to move on to knowledge that you can put into practice.

Omega-3: what is the use and where to get it

Experts warn that our body cannot produce omega-3 fatty acids, so be sure to eat foods rich in omega-3s or take supplements to avoid deficiency. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

EPA and DHA are found in fatty fish such as salmon, mackerel and herring. EPA has powerful anti-inflammatory effects and has been shown to reduce the risk of heart disease, rheumatism, and cancer. At the same time, DHA plays an important role in brain health. The optimal amount of omega-3s is two to three servings of oily fish per week. At the same time, ideally, a quarter of all the fats that you consume should contain omega-3 fatty acids.

Omega-6: what is the use and where to get it

As with omega-3 fatty acids, our body is unable to produce them on its own. However, you can get enough omega-6s from your diet - and this is worth taking advantage of. These acids are mainly found in vegetable oils such as corn oil, safflower oil, sesame oil, peanut oil and soybean oil.

But be careful: while omega-6s play an important role in the body, too much of them can cause inflammation. (Interestingly, most people get 15 to 25 times more omega-6 fatty acids from their diet than omega-3s.)

Omega-9: what is the use and where to get it

Unlike omega-3s and omega-6s, omega-9 fatty acids are considered non-essential. In other words, even if their consumption is negligible, your body will not experience a deficiency in this regard. You can get omega-9 from rapeseed and sunflower oils, almonds and avocados. By the way, olive oil also contains omega acids, but it will be useful for you to know that this is mainly omega-9 and only a small amount of omega-3.

However, despite the fact that omega-9 fatty acids are not required by our body, they have their own health benefits. So, recent studies have found that consuming them instead of saturated fats can reduce cholesterol levels, as well as the risk of developing diabetes and cardiovascular disease.

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