Walking down the supermarket aisle and picking up healthy stuff is actually taxing. Given the facts and research studies on what is healthy and what is not, it becomes totally confusing. The most confusing component in food is fat. Yes, it was once an accepted fact that fats are bad. They lead to cholesterol, increases blood pressure, is a common reason for heart attacks and, the list goes on. In short, fat was considered a villain in our food habits.
Recently, just a little over a decade now, clinical studies have shown that fats are good. They are divided into two categories of good fats (unsaturated fats classified into polyunsaturated fatty acids and monounsaturated fats) and bad fats (saturated or trans fats). Not just that, it is also proved that the good fats when eaten in moderate amounts, actually cut down cholesterol and lowers risk of heart diseases.
Omega-3 and Omega-6 fatty acids are considered healthy fats, but have you heard of Omega-9 fatty acids? Pretty new, right? Why don’t we discuss omega-9 today and its contribution to good health?
Omega-9 holds a good name in the healthy fat list. Here’s what you should know about it
Omega-9 benefits our body in more ways than you can think of. Unlike omega – 3 and omega – 6 fatty acids which can be procured from external sources, our body has the ability to produce omega-9 fatty acids.
Benefits that Omega-9 Fatty Acids boast of:
Lowers risk of Cardiovascular Disease & Stroke
Omega-9 fatty acid is highly beneficial for the heart as it increases the good cholesterol (HDL) and reduces the bad cholesterol (LDL). It also eliminates the development of plaque in heart arteries, thereby decreasing the chances of heart attacks and cardiovascular diseases.
Canola Oil, almonds and avocados are very good sources of omega-9 fatty acids.
Lowers Cholesterol Levels
Since omega-9 fatty acids are highly rich in mono-saturated fats, it reduces plasma triglycerides by 19% and bad cholesterol (LDL) by 22% in patients with diabetes.
A study was conducted on the insulin-sensitivity of people having high-monounsaturated fat diet and saturated fat diet. It was found out that those having a diet rich in monounsaturated fat have better insulin sensitivity with lesser inflammation than the other group.
Increases Energy, while decreasing Anger and Stress
Oil and mood development; what’s the connection? There was a clinical study published in the American Journal of Clinical Nutrition which said that oleic acid boosts energy levels while improving mood and reducing anger.
Since oleic acid is present in omega-9 fatty acids, hence consumption of food rich in this helps improve energy and cognitive function.
Beneficial for Alzheimer’s Patients
Omega-9 fatty acids are believed to benefit the brain. It prevents the development of adrenoleukodystrophy (ALD). This is a genetic condition of the brain identified by the damage of myelin lining the brain cells. ALD is a serious condition affecting the spinal cord, the nervous system, and the adrenal glands.
Therefore, a diet rich in Omega-9 fatty acids benefits cognitive functions too while improving memory.
What are some sources of Omega – 9 Fats?
Though Omega – 9 fats are naturally produced by the body, the external sources of this fat include nuts and seeds.
- Sunflower Oil
- Safflower Oil
- Soybean oil
- Olive oil
- Canola oil
- Cashew nut oil
- Almond Oil
- Macadamia nuts
- Almond butter
- Avocado oil
Even though mono-saturated fats are good, their intake should be restricted to a certain limit. Consult a Dietician Online to know more on what is good for your health.
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An ardent reader & a passionate writer, Priyanka Singha is a content writer at Zoylo. Zoylo helps you find and book best doctors online near your location. A health & wellness writer at her present enterprise, she has also proved her writing skills in beauty, fashion & lifestyle. She uses writing as a tool to connect to readers with info on digital healthcare developments and healthy lifestyle options.