Omega 9 Benefits, Foods, Risks and Side Effects

Omega 9 Benefits the Heart, Brain & Your Mood

It’s no wonder that there’s much puzzlement about what oils, fish and nuts are considered healthy fats and which ones are not. Most have heard of omega 3 fatty acids and maybe even omega-6 fatty acids, but what do you know about omega 9 fatty acids and the omega 9 benefits available in this type of fat?

Omega 9 fatty acids are from a family of unsaturated fats that are commonly found in vegetable and animal fats. These fatty acids are also known as oleic acid, or monounsaturated fats, and can often be found in canola oil, safflower oil, olive oil, mustard oil, nut oils and, nuts such as almonds. However, unlike omega 3 and omega 6 fatty acids, omega 9 fatty acids can be produced by the body, which means the need to supplement is not as important as the popular omega 3.

So what makes omega 9s something to pay attention to, particularly if our body can produce them on its own? It’s important to understand these fats because omega 9 benefits the body in a few key ways.

Omega 9 Benefits

Omega 9 benefits the heart, brain and overall well-being when consumed and produced in moderation. Here are three key omega 9 benefits to your health.

1. May Help Reduce the Risk of Cardiovascular Disease and Stroke

Research has shown that omega 9 fatty acids can help reduce the risk of cardiovascular disease and stroke. Omega 9 benefits heart health because omega-9s have been shown to increase HDL cholesterol (the good cholesterol) and decrease LDL cholesterol (the bad cholesterol). This may help eliminate plaque buildup in the arteries, which we know as one of the causes of heart attacks and strokes.

Canola oil, for example, is high in monounsaturated fat, low in saturated fat and has zero trans fat, but, it’s really tough to get non-GMO canola oil. While the industry is changing, it may be best to prepare foods at home. Other good omega 9s are avocados and almonds. In fact, the U.S. Food and Drug Administration recently approved a Qualified Health Claim suggesting that the daily intake of healthy fats may reduce the risk of coronary heart disease due to the unsaturated fat content. However, it also suggests moderating how much you take in daily.

2. Increase Energy, Decrease Anger and Enhances Mood

Omega 9 fatty acids, found in oleic acid, may help increase energy, decrease anger and enhance your mood. A clinical trial published in the American Journal of Clinical Nutrition focused on determining whether “lowering the ratio of saturated fatty acids to monounsaturated fatty acids in the Western diet would affect physical activity and the amount of energy used. The studies of physical activity and mood changes may mean that the type of fat we eat could alter cognitive function.”

The study concluded that the use of oleic acid was associated with increased physical activity, availability of more energy and even less anger. So if you’re exhausted and irritable, you may want to boost energy levels with omega 9, since omega 9 benefits extend to your mood and energy levels.

3. May Benefit Those with Alzheimer’s

Erucic acid is a monounsaturated omega 9 fatty acid found in fats like mustard oil. Studies show that it may normalize the accumulation of very long chain fatty acids in the brains of patients suffering from X-linked adrenoleukodystrophy (ALD), which is a serious genetic disorder affecting the adrenal glands, spinal cord and nervous system. It’s possible that mustard oil enhances cognitive function — therefore enhancing memory impairment.

Memory performance in normal naïve mice was tested in a study published in Pharmacology, Biochemistry and Behavior, showing that erucic acid may be a therapeutic agent for diseases associated with cognitive deficits, such as Alzheimer’s disease. This means you can add memory enhancement and improved cognitive function to the list of omega 9 benefits.

Omega 9 Foods vs. Omega 3 and Omega 6 Foods

Omega 3 and omega 6 fatty acids are more commonly sought after because our bodies cannot produce these alone, which is why they’re called “essential.” Typically, they’re derived from plants and fish oils. A recent survey suggests that as much as 10 percent of all supplements consumed are omega-3s from fish oil supplements.

Remember that our bodies produce omega 9 fatty acids on their own, so no need to overdo it, but you can replace some of the other oils and fats in your diet with these on occasion.

Omega 9 fatty acids, an oleic acid, can be found in olive oil (extra virgin or virgin), olives, avocados, sunflower oil, almonds, sesame oil, pistachios, cashews, hazelnuts and macadamia nuts, to name a few. Here’s some more info on the top omega 3, omega 6 and omega 9 foods: