Omega 9 is where the table contains the most. Omega fatty acids in food

The topic of balanced nutrition and health in general worries many modern people. So, most of us know that fats in the diet should be limited. But only if we are not talking about unsaturated fatty acids - nutritionists are sure. This group of substances, which we know under the code name "omega", with the corresponding numbers - 3, 6 and 9. Today we will talk more about omega-9 unsaturated fatty acids. What substances are included in this group, how are they useful, do they carry potential harm, and how do they differ from their closest "neighbors"?

First of all, monounsaturated omega-9s are not essential, unlike the essential triples and sixes, which cannot be produced in the body from omega-3 and -6 acids. In other words, their substitutability can be called conditional. All groups of acids received their numbers by the arrangement of molecules with double bonds relative to the end of the chain (which is called “omega”) - three, six or nine carbon molecules from the end of the bond. Omega-9 is considered a less significant group, if we talk about the benefits of unsaturated acids in general, it is less studied by scientists. However, they are important, for example, because they perform an energy function, have anti-inflammatory properties, affect the synthesis of certain hormones, and are absorbed more easily than other acids.

Omega-9 fatty acids include:

1.Oleic. One of the most famous, studied and useful representatives of the class. It has a chemical composition that is as close as possible to the “native” human fat cells, so our body successfully uses these lipids as a source of “fuel”.
2. Elaidinovaya. The substance is a trans fat of the oleic acid described above, and it occurs in nature much less often than other acids, as a rule, its amount does not exceed a tenth of a percent of the total mass of fat in the product.
3. Midovaya. This substance is known to be formed as a result of the metabolism of mammals, and that it is named after the scientist James Mead, who discovered it.
4. Erucovaya. This acid is found in plants such as rapeseed and mustard, as well as oils derived from them. Slightly less is contained in almonds, peanuts, wheat germ oil. Its excess and accumulation are harmful to the body, in particular to the reproductive and cardiovascular systems, at least according to scientists. That is why in many countries there are standards according to which the content of this acid in products should not exceed 2-5%, for example, there is a ban on the sale of unrefined mustard oil. However, erucic acid has industrial uses, such as making soaps and fabrics.

5. Nervonovaya. It is important in that it is a component of the white matter of the human brain, which is why it is often used in appropriate medicines, including the treatment of multiple sclerosis.

Experts note that the most important and beneficial for the body of the entire omega-9 group is oleic acid.

Benefits of Omega 9

Despite the fact that omega-9s can be synthesized from other fatty acids, their functions are no less important. For example, it is widely known that unsaturated fatty acids may protect against diabetes, but not everyone knows that it is omega-9s that directly affect this protective function. So, some people have insulin resistance, which causes their sugar concentration to increase. Experts believe that omega-9 eliminates this resistance, which prevents the onset of diabetes. acids optimize glucose levels and increase the ability of the body protect against infections and resist them.

What other functions do omega-9s perform in the body?

• reduce the likelihood of developing cholesterol plaques;
• improve protective function of the skin, due to the retention of a large amount of moisture in the cells of the epidermis;
• strengthen immune system;
• govern metabolic processes, the breakdown of all nutrients, the synthesis of new substances;
• increase the energy reserves of the body, improve muscle work;
• help increase elasticity walls vessels;
• perform a protective function mucous shells;
• help essential substances penetrate into cells
• reduce the excitability of the nervous system, reducing the level anxiety and preventing depressive states;
• improve function CNS, as they participate in the formation of neuronal myelin, and also contribute to a closer interaction of beneficial substances (vitamins and hormones) with neurotransmitters.

In medicine, preparations containing omega-9 are prescribed in case of osteoporosis, diseases of the cardiovascular system and organs. vision, in case of problems with joints and nervous disorders, including anorexia.

Harm omega-9

Like many other beneficial substances, it is desirable that omega-9s enter the body in sufficient, but not excessive amounts. The body's need for omega-9 increases with too intense and even exhausting physical activity, including sports training, as well as when inflammatory processes occur. The lack of these substances can be the result of any strict diet, especially with a low fat content. This can be fraught with a decrease in immunity, joint problems, chronic weakness, dry mucous membranes, including a violation of the microflora and vaginal dryness. A decrease in omega-9 in the diet can cause constipation, as well as impair memory and attention.

Too much omega-9 can cause weight gain, Problems with pancreas and cardiovascular system, as well as metabolic disorders and even problems with conception among women. During pregnancy, as well as during breastfeeding, as well as with low blood pressure and problems with the pancreas, additional consumption of omega-9 is not recommended. The same applies if you consume enough foods that contain the “sources” of omega-3 and -6 in sufficient quantities.

Healthy Omega-9 Sources

One of the main sources of omega-9 - just like all other classes of unsaturated fatty acids - are a variety of nuts and seeds, as well as oils, obtained from them by cold pressed(it is from these sources that omega-9s are absorbed most easily and fully). By the way, acids "at number" 9 are much more resistant to high temperatures, therefore they are less destroyed when heated. Nuts have the most oleic acid in hazelnuts, macadamia, peanuts, from seed to pumpkin and fruits sunflower, linen seed.

Of the oils, the most oleic acid is found in:

• olive - up to 83%
• apricot kernels - up to 74%
• sesame - up to 42%
• sunflower - up to 39%
• pumpkin seeds - up to 47%
• corn - up to 42%
• cocoa butter - up to 36%

Another rich source of omega-9 is avocado.

Among animal fats, a high content of oleic acid can "boast" beef, pork and cod fats.

poultry meat - turkey, duck and chicken- also belong to the list of products containing omega-9.

In the preparation Fish fat» contains a complex of all unsaturated fatty acids.

In order for all unsaturated acids to be balanced in the body, it is worth paying more attention to the use of fats, and not only vegetable, as it might seem at first glance, but also animal origin. Moreover, it is important not only the quantity, but also the quality of the products that contain omega-9. So, vegetable oils should be unrefined and cold pressed, fish - fresh, not frozen, nuts - not fried. It is advisable to store oils away from sunlight, preferably in dark glass. They are best used in cold dishes, especially salads, as the vitamins from raw vegetables - especially A and E - bind better to omega-9s and enter the body.

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, literally - 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 fats, 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 - and, but rarely mentioned - perhaps because we need more omega-3 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 it makes up a significant proportion in 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" its content can reach up to 80% and above. 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. First of all, these are: in addition to those mentioned, sunflower, almond, corn, linseed, sesame, rapeseed, hemp, soybean (and - 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 - they do not increase or decrease 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. Therefore, in the Mediterranean region, where a lot of olive oil and various olives 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 process is disturbed, and appear; and begin to dry, and - to exfoliate and break; mucous membranes dry up - in the mouth, in; in women, the vagina becomes excessively dry. In addition, existing cardiovascular diseases become aggravated, 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 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 depends on these acids, but also - these substances help us to keep 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 with unrefined olive oil - then you will benefit not only from the oil, but also from those found in raw vegetables - it is known that fat-soluble vitamins without fat 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.

> Where is Omega 9 found?

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.

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:

1. 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 is the basis for using lipid for filling canned food, frying foods.

1. 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.

1. 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.

1. Midic acid. These fats are the end products of the human body's metabolism.
2. 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).
3. 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?

1. Stabilize blood glucose levels, reducing the risk of developing diabetes.
2. Stop the growth of cholesterol deposits in the blood vessels, preventing the occurrence of thrombosis, atherosclerosis, heart attack, stroke.
3. Increase the immune status of the body.
4. Support the barrier function of the dermis.
5. Slow down the division of malignant cells (together with omega-3).
6. Regulate lipid, carbohydrate and protein metabolism.
7. Activate the synthesis of vitamins, neurotransmitters and hormone-like compounds.
8. Increase the permeability of cell membranes for the penetration of essential substances.
9. Protect the mucous membranes of organs from destruction.
10. Retain moisture in the epidermis.
11. Participate in the construction of the myelin sheaths of neurons.
12. Reduce nervous excitability, prevent the development of depression.
13. Increase the elasticity of blood vessels.
14. They supply the body with energy (due to the breakdown of lipid structures).
15. 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.

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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 deficiencies 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);
• 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.

1. When choosing vegetable oils, give preference to products packaged in dark glass containers.
2. Store omega-9 foods in a cool place out of direct sunlight.
3. The maximum amount of useful lipids is present in unrefined extra virgin oils.
4. To preserve fatty acids, do not expose "omega-containing" products to prolonged exposure to high temperatures. Cook food on low heat.
5. 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

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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).

1. 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:

1. Paint industry. Olein is used as a basis for obtaining paints, drying oils, enamels, flotation agents, emulsifiers.
2. Household chemicals. Salts and esters of oleic acid are auxiliary components of detergents, soap emulsions.
3. Food industry. Technical fats are used as defoamers (when products are thickened in vacuum plants), emulsifiers, filler carriers (when glazing fresh fruits).
4. Pulp and paper industry. Monounsaturated lipids are added to cellulosic mixtures to increase their fluidity and elasticity.
5. 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.
6. Textile industry. Omega-9 ethyloleates are included in the composition of sizing preparations, which give clothing water-repellent, flame retardant, oil-repellent, hydrophobic properties.
7. 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.

Proteins, fats and carbohydrates are nutrients vital for the normal functioning of the human body.

A balanced diet ensures that the body receives all these elements.

Unsaturated fatty acid Omega-9 is the body's main source of energy, it increases the elasticity of blood vessels, promotes the absorption of vitamins and the production of hormones, prevents the formation of blood clots, and supports the immune system.

Omega-9, the main representative of which is oleic acid, has not been sufficiently studied by nutritionists. However, it plays a big role in maintaining health and harmony, preserving youth and attractiveness of people.

Unsaturated fatty acids Omega-9

In the human body, the Omega-9 complex has anti-inflammatory, energy and plastic properties.

They, as conditionally replaceable compounds, can be produced from unsaturated fats.

The main known monounsaturated fats are:

• Oleic acid- in its composition, it is most similar to human reserve fat. This contributes to the fact that the body does not spend resources on the formation of the fatty acid composition of lipids that come with food. Cis-9-octadecenoic acid is involved in the creation of the cell membrane. Lipids slow down the mobilization of fats in the human body and are a natural source of energy.

Contains oleic acid in oils of vegetable origin (olive, peanut or sunflower) and animal origin (pork, beef, cod fat).

• Erucic acid found in plants belonging to the cabbage family (rape, colza and mustard). It is toxic to the heart muscle, the human digestive system does not remove it from the body.

• Eicosenoic acid widely used in cosmetology for deep skin hydration, protection from ultraviolet rays, strengthening hair follicles.

Contained in organic oils of jojoba, mustard, rapeseed.

• Midic acid- is the end product of the metabolism of mammals.

• Elaidic acid is the trans fat oleic acid. The compound is rarely found in nature, in trace amounts (0.1% of total fat mass) in cow or goat milk.

• Nervonic or selacholic acid is a component of sphingolipids of the white matter of the brain. Participates in the biosynthesis of mylein neurons, as well as in the restoration of nerve fibers.

In medicine, it is used to treat multiple sclerosis, complications after strokes, adrenoleukodystrophy. The compound is found in Pacific salmon, linseed and sesame seeds, mustard, macadamia.

Useful properties of the family

The full functioning of the human body, for which Omega-9 fats are also needed, lies in the coordinated work of the organs of the endocrine, cardiovascular, immune, digestive and nervous systems.

So, unsaturated omega-9 fats, what they are good for:

• Significantly reduce the possibility of developing diabetes by balancing blood glucose.
• Together with omega-3 fats, they slow down the growth of malignant cells.
• Block the development of cholesterol plaques in the blood vessels, preventing the occurrence of strokes, heart attacks, atherosclerosis, thrombosis.
• Boost the body's immune system.
• Control the processes of metabolism (carbohydrate, protein, lipid).
• They help retain moisture in the subcutaneous integument, support the protective function of the skin.
• Promote the penetration of essential substances into the cells of the body.
• They have a protective function for mucous membranes.
• Improve the interaction of hormone-like substances, vitamins and neurotransmitters.
• Prevent the onset of depression by reducing nervous excitability.
• Improve the energy supply of the body.
• Strengthen the elasticity of blood vessels.
• Assist in the construction of neuronal myelin.
• Regulate the work of muscle mass.

For medicinal intake of vitamin Omega-9 There are medical indications such as diabetes mellitus, atherosclerosis, anorexia, malignant neoplasms, heart attacks, strokes, arthritis and arthrosis, nervous disorders, obesity, osteoporosis, difficult stools, eye pathologies, eczema and ulcers, PMS, acne, tuberculosis and alcoholism.

daily requirement

The daily requirement of the human body for monounsaturated fats Omega-9 ranges from 15-20% of the total caloric intake of the diet. Depending on general health indicators, age characteristics and living conditions, the daily requirement indicator may vary.

When increasing:

• in the presence of any inflammatory processes in the body;
• in diseases of the cardiovascular system (blocking the growth of cholesterol deposits in the blood);
• with an increase in physical stress on the body (for example, exhausting physical work or intense sports).

Demand reduction:

• with low blood pressure;
• in violation of the pancreas;
• with the active use of polyunsaturated Omega-3 and Omega-6 (oleic acid is synthesized from these compounds);
• during pregnancy and lactation.

Food sources of beneficial acids

To provide the body with the right amount of Omega-9 fatty acids, it is necessary to understand where they are found, in which foods the highest concentration of monounsaturated compounds.

Omega-9 is part of the following oils: olive, peanut, mustard, cottonseed, sunflower, linseed, hemp.

Along with oils, rich sources of omega-9 acid are such foods: fish oil, lard, walnuts, salmon, avocado, butter, flax seeds, chicken, soybeans, trout, turkey meat, peanuts, hazelnuts, pumpkin and sunflower seeds.

Like all unsaturated acids, oleic is also easily destroyed. To avoid this, nutritionists recommend following some storage rules and food preparation with healthy fats:

• When buying vegetable oils, it is advisable to give preference to those packed in dark glass bottles of small volume.
• It is necessary to store oil and products containing unsaturated fats in a dark place, without direct exposure to sunlight.
• Avoid refined oils that lack healthy fats.
• Nutritionists recommend purchasing extra virgin olive oil with a high percentage of acidity.
• Heat treatment of products destroys the content of Omega-9 vitamin in them (the rule does not apply to meat and fish products).

How the deficiency manifests itself, and what to do about it

Deficiency of omega-9 fats is rare, this is due to the body's ability to synthesize the compound on its own. A common reason for a lack of fatty compounds is prolonged fasting and following weight loss programs, completely eliminating fatty foods from the diet.

The consequences of a fat deficiency in the body include:

• decreased immunity, predisposition to viral and bacterial diseases;
• exacerbation of chronic diseases;
• the occurrence of joint diseases (arthritis, arthrosis);
• unstable work of the digestive tract (deterioration of intestinal motility, difficult fecal eruption);
• depression, emotional instability, low concentration, memory impairment;
• increased blood pressure;
• chronic fatigue, weakness;
• deterioration of the condition of the hair and nail plates; dryness and violation of the skin, mucous membranes of organs;
• feeling of thirst, dryness and appearance of cracks in the mouth;
• changes in the microflora of the vagina in women, painful sexual intercourse.

In the event of such symptoms, an urgent cessation of diets and fasting is necessary and a mandatory return to a normal diet, including the use of omega-containing foods.

Excess fatty acids

Eating foods high in omega-9 can be both beneficial and harmful when consumed in excess.

The abuse of food and medications containing fatty acids leads to:

• weight gain (metabolic disorder);
• pancreatic disease;
• disruption of the cardiovascular system, which leads to heart attacks, strokes or thrombosis;
• cirrhosis or hepatosis of the liver.

Contraindications

Unsaturated fats in the composition of drugs are not prescribed for people with individual sensitivity to fatty acids.

It is worth limiting the use of foods with a large amount of omega acids to women during pregnancy and while breastfeeding.

Before using Omega-9 vitamins, it is advisable to consult a doctor or nutritionist for the correct dosage.

Omega-9 should be present in the diet of every person. This will contribute to the overall strengthening of the body, and will also add variety to the daily menu.

Fats are different, and today more and more people are beginning to understand this, realizing that they play a crucial role in the life of the body, literally, without these substances, the formation of many vital components is impossible.

It is worth recalling that the abuse of saturated fats leads to the development of atherosclerosis, stroke, coronary disease. Most people consume animal products like butter, cheese, and sour cream in moderation.

Unsaturated fats act quite differently, they have only a positive effect on the body. Most likely, many have heard about their benefits. These acids improve the functioning of the immune system, remove unnecessary cholesterol from the body, and participate in the synthesis of hormones.

Metabolism is normally carried out only in the presence of unsaturated fatty acids, and cell membranes cannot form without them, so they must be introduced into the diet.

More about omega-9 fatty acids

The most important for our body are polyunsaturated fatty acids, for example, Omega-3 and 6, but Omega-9 is mentioned quite rarely, perhaps due to the fact that this group has been studied to a lesser extent than others.

Omega-9 fatty acids are also called oleic acid, it is quite easily absorbed by our body, although Omega-3 and 6 are considered the most important for human health.

What foods contain oleic acid?

Oleic acid belongs to the group of monounsaturated, and makes up a fairly significant proportion in animal fats, up to about 40%. As for vegetable oils, it can be up to 30% on average, but in olive oil - the “extra virgin” category, its content reaches 80%.

A lot of oleic acid is found in peanut butter. Although it is replaceable and produced by the body on its own, it is still better to get it from food.

For example, in addition to the vegetable fats mentioned, it can also be obtained from sunflower, almond, linseed, sesame, corn, rapeseed, and soy oils. In beef and pork fat it is up to 45%. It is also found in poultry meat.

Vegetable oils with a high content of oleic acid are much less oxidized, they are more resistant to high temperatures, respectively, they are good for frying foods.

The effect of omega-9 fatty acids on the body

Omega-9 monounsaturated fatty acids prevent the formation of cholesterol plaques in the vessels, preventing the development of atherosclerosis. For example, in the Mediterranean region, people are much less susceptible to cardiovascular diseases and oncology, since their diet is rich in olive oil, avocados and various nuts.

American scientists have proven that indeed, oleic acid prevents the development of cancer by inhibiting the reproduction of carcinogenic cells. If there is not enough omega-9 fatty acids in the body, then a person develops weakness, rapid fatigue occurs.

A person's digestive process is disturbed, constipation appears, the skin becomes dry, the nails begin to exfoliate, the mucous membranes of the mouth and eyes dry out. In addition, blood pressure rises, arthritis occurs.

Colds often begin to occur, immunity decreases, memory deteriorates, depression and depression appear. When a group of Eskimos was examined in America, it turned out that they were ten times less likely to have oncology, diabetes, and cardiovascular pathology.

And this is due to the fact that in their diet there is always a large amount of poly- and mono-unsaturated fatty acids. The Japanese are also much less ill with these diseases, since they eat a lot of seafood, but fatty meat is a rarity in the diet of this nation.

The composition of all cells of the body includes unsaturated fatty acids, respectively, it is simply impossible to imagine the activity of the body without their presence. In inflammatory diseases, taking them in large doses significantly speeds up the treatment process.

The seeds of pumpkin, sunflower, sesame, nuts contain a lot of Omega-9 fats, while it is enough to eat only a small handful every day, thus, you can provide the body with their daily intake.

It is best to dress salads with unrefined olive oil. Try not to use mayonnaise, although it seems to be tastier, accustom yourself to healthy and wholesome food.

Excess Omega-9 acids in the human body

What can cause an excess of omega-9 fatty acids in the body? Of course, if you start to abuse even the most useful products, instead of being useful, they will begin to do harm, remember that everything is good in moderation.

You should not get hung up on the use of one type of fat, there should be a variety of both vegetable and animal origin in the diet, and it is recommended to use them in reasonable quantities.

In this case, you will maintain your health for many years, and you will be able to get rid of many chronic diseases.

As a relative contraindication, we can mention pancreatic disease, pregnancy, lactation. In these cases, consult your doctor - everything is individual.

Of course, foods rich in oleic acid must be present in the diet of every person. Get several types of oils at once, and add variety to your diet in order to strengthen the body.

Omega-9 fatty acids are a small group of monounsaturated fatty acids (MUFAs) that can affect how the body functions. In the course of numerous studies, it has been found that compounds belonging to this class play a truly significant role in maintaining the health and external attractiveness of a person. At the same time, the lack of these substances negatively affects the functioning of most internal organs and systems, provokes the development of a wide range of diseases.

The omega-9 MUFA group includes 6 compounds that are similar in composition and biochemical properties. The human body can produce all these substances on its own, however, under the influence of adverse factors, the synthesis processes can significantly slow down or even stop. In order to avoid the undesirable consequences of a deficiency in omega-9 fatty acids, it is necessary to know which foods contain these vital components and include them in the diet as needed.

The biological role of omega-9 fatty acids

Without fatty acids belonging to the omega-9 class, the normal functioning of the body is impossible. Substances included in this group:

• provide normal conditions for the flow of metabolic processes;
• reduce the content of "bad" cholesterol in the blood, prevent its accumulation on the walls of blood vessels, prevent the occurrence of atherosclerosis;
• maintain normal blood glucose levels, prevent the development of diabetes;
• reduce the likelihood of hypertension, weaken the effect of factors that increase blood pressure;
• protect women from breast cancer, reduce the risk of other cancers, block the processes of cancer cell division;
• help to strengthen the immune system;
• participate in the synthesis of certain hormones;
• slow down the processes leading to aging of the body;
• prevent the formation of blood clots;
• regulate the work of muscles, maintain muscle tone;
• give vessels strength and increase their elasticity, reduce the likelihood of developing cardiac diseases;
• improve digestive processes, prevent constipation;
• increase the body's resistance, reduce the risk of infection with bacteria and viruses;
• are one of the most important sources of energy for the human body;
• reduce the negative impact of stress on the body, help to cope with depression;
• help improve memory;
• support the health and beauty of nails, hair and skin.

Norms of consumption of omega-9 MUFA

The daily requirement of the human body for monounsaturated fatty acids reaches 18% of the total calorie content of the daily diet. However, this indicator can change under the influence of a number of factors.

For example, the demand for MUFAs is increasing:

• in the event of inflammatory processes in the body (regardless of their localization);
• in the detection of diseases of blood vessels and heart;
• with excessive physical exertion (for example, with intense and regular sports training).

In turn, factors contributing to a decrease in the daily intake of these substances are:

• low blood pressure;
• active intake of polyunsaturated omega-3 and omega-6 fatty acids (MUFAs can be synthesized from these compounds);
• detection of disorders in the work of the pancreas;
• the period of breastfeeding a newborn;
• pregnancy.

What foods contain omega-9 fatty acids?

The richest sources of omega-9 MUFAs are vegetable oils, which contain these compounds in an easily digestible form. Detailed information about their concentration in products belonging to this group is presented in the table.

Along with vegetable oils, other foods can become sources of omega-9 fatty acids for humans:

• fish fat;
• soy beans;
• chicken meat, turkey and other types of poultry;
• salo;
• all kinds of nuts etc.

More accurate data on the content of these substances in the listed products are also presented in the form of a table.

Unfortunately, omega-9 fatty acids are easily destroyed by external factors (including thermal ones). That is why when storing and preparing dishes from products that are their sources, you must follow a few simple rules:

• when choosing vegetable oils, give preference to those that are sold in dark glass bottles (it is also advisable to choose a smaller container);
• store food only in dark places, protected from direct sunlight;
• avoid purchasing refined oils (there is practically no MUFA in their composition);
• to minimize the cooking time of products that are sources of MUFA.

Deficiency of omega-9 fatty acids and their excess in the body

The human body can synthesize omega-9 fatty acids on its own, so a deficiency of compounds belonging to this class is a fairly rare occurrence. The most common reason for a lack of MUFAs is prolonged fasting or following diets that completely exclude fatty foods from the menu.

A person who refuses to consume fat puts his body in danger. In particular, a deficiency of omega-9 fatty acids can provoke a number of undesirable consequences, among which are:

• significant weakening of the immune system;
• increased susceptibility to colds and infectious diseases;
• exacerbation of all diseases that occur in a chronic form (primarily pathologies of the musculoskeletal system);
• the occurrence of arthrosis, arthritis and other diseases of the joints;
• disturbances in the work of the digestive system (deterioration of intestinal motility, prolonged constipation);
• unreasonable general weakness, rapid fatigue with habitual loads;
• memory impairment, unusual absent-mindedness, inattention;
• loss of the ability to concentrate on one activity for a long time;
• deterioration in the appearance and condition of the hair (loss of shine, pathological loss, etc.);
• increased blood pressure;
• dryness, lifelessness, uneven and unhealthy shade of the skin;
• delamination, increased fragility of the nail plates;
• constant feeling of thirst, drying of the mucous epithelium of the oral cavity, the appearance of cracks and ulcers on its surface;
• feeling of dryness in the eyes;
• the appearance in women of gynecological problems associated with changes in the internal environment of the vagina, soreness during sexual intercourse;
• depression, depressed mood, emotional instability.

Negatively affects human health and excessive intake of MUFA. Abuse of foods and medications with a high content of these substances can cause obesity, exacerbation of pancreatic diseases, malfunctions of the cardiovascular system, development of cirrhosis of the liver and dysfunction of the digestive system. In addition, an excessive concentration of compounds belonging to this class may adversely affect reproductive function, disrupt the development of the fetus during pregnancy, or create additional difficulties in conceiving a child.

Most often, in order to eliminate the consequences of a deficiency or excess of omega-9 fatty acids, it is enough to make an appropriate adjustment to the diet and select adequate doses of drugs with a high content of MUFA. In the absence of the effect of the measures taken, it is necessary to contact a medical institution, pass all the prescribed tests and undergo a course of therapy according to the scheme drawn up by the attending physician.

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.

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.

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 deterioration.
• Weak immunity.
• Depressive mood.

Signs of excess Omega-9 in the body:

• Thickening of the blood.
• Digestive problems.
• Liver disorders.
• Problems with the small intestine.

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. 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. 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. 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

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:

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.

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.

The main representatives of omega-9:

1. 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 acids, omega-9 is less oxidized, which serves as the basis for using lipid for filling canned food and frying foods.

1. 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% of erucic acid of the total amount 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.

1. 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.

1. Midic acid. These fats are the end products of the human body's metabolism.
2. 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).
3. 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?

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

1. When choosing vegetable oils, give preference to products packaged in dark glass containers.
2. Store omega-9 foods in a cool place out of direct sunlight.
3. The maximum amount of useful lipids is present in unrefined extra virgin oils.
4. To preserve fatty acids, do not expose "omega-containing" products to prolonged exposure to high temperatures. Cook food on low heat.
5. 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

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:

1. Lip balm (Doliva). The hygiene stick consists of natural oils (olive, castor, mint) and. Doliva balm is used to soften dry, chapped and flaky lips.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.

The night cream contains fatty alcohols, lecithin, vegetable oils (olive, sesame, cocoa), flax seed polysaccharides, amino acid complex (betaine), linden extract, D-panthenol, vitamins F, E, mineral essence (lactates,

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:

1. Paint industry. Olein is used as a basis for obtaining paints, drying oils, enamels, flotation agents, emulsifiers.
2. Household chemicals. Salts and esters of oleic acid are auxiliary components of detergents, soap emulsions.
3. Food industry. Technical fats are used as defoamers (when products are thickened in vacuum plants), emulsifiers, filler carriers (when glazing fresh fruits).
4. Pulp and paper industry. Monounsaturated lipids are added to cellulosic mixtures to increase their fluidity and elasticity.
5. 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.
6. Textile industry. Omega-9 ethyloleates are included in the composition of sizing preparations, which give clothing water-repellent, flame retardant, oil-repellent, hydrophobic properties.
7. 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.

Conclusion

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.

Fats are different, and today more and more people are beginning to understand this, realizing that they play a crucial role in the life of the body, literally, without these substances, the formation of many vital components is impossible.

It is worth recalling that the abuse of saturated fats leads to the development of atherosclerosis, stroke,. Most people consume animal products like butter, cheese, and sour cream in moderation.

Unsaturated fats act quite differently, they have only a positive effect on the body. Most likely, many have heard about their benefits. These acids improve the functioning of the immune system, are involved in the synthesis of hormones.

Metabolism is normally carried out only in the presence of unsaturated fatty acids, and cell membranes cannot form without them, so they must be introduced into the diet.

More about omega-9 fatty acids

The most important for our body are polyunsaturated fatty acids, for example, and 6, but Omega-9 is mentioned quite rarely, perhaps this is due to the fact that this group has been studied to a lesser extent than others.

Omega-9 fatty acids are also called oleic acid, it is quite easily absorbed by our body, although Omega-3 and 6 are considered the most important for human health.

What foods contain oleic acid?

Oleic acid belongs to the group of monounsaturated, and makes up a fairly significant proportion in animal fats, up to about 40%. As for vegetable oils, it can be up to 30% on average, but in the olive - category "extra virgin" its content reaches 80%.

A lot of oleic acid is found in. Although it is replaceable and produced by the body on its own, it is still better to get it from food.

For example, in addition to the vegetable fats mentioned, it can also be obtained from sunflower, almond, flaxseed, sesame, corn, rapeseed,. In beef and pork fat it is up to 45%. It is also found in poultry meat.

Vegetable oils with a high content of oleic acid are much less oxidized, they are more resistant to high temperatures, respectively, they are good for frying foods.

The effect of omega-9 fatty acids on the body

Omega-9 monounsaturated fatty acids prevent the formation of cholesterol plaques in blood vessels,. For example, in the Mediterranean region, people are much less susceptible to cardiovascular diseases and oncology, since their diet is rich in olive oil and various nuts.

American scientists have proven that indeed, oleic acid prevents the development of cancer by inhibiting the reproduction of carcinogenic cells. If there is not enough omega-9 fatty acids in the body, then a person develops weakness, rapid fatigue occurs.

A person's digestive process is disturbed, constipation appears, and the eye. In addition, blood pressure rises, arthritis occurs.

Colds often begin to occur, immunity decreases, memory deteriorates, depression and depression appear. When a group of Eskimos was examined in America, it turned out that they were ten times less likely to have oncology, diabetes, and cardiovascular pathology.

And this is due to the fact that in their diet there is always a large amount of poly- and mono-unsaturated fatty acids. The Japanese are also much less ill with these diseases, since they eat a lot of seafood, but fatty meat is a rarity in the diet of this nation.

The composition of all cells of the body includes unsaturated fatty acids, respectively, it is simply impossible to imagine the activity of the body without their presence. In inflammatory diseases, taking them in large doses significantly speeds up the treatment process.

In, sunflower, sesame, nuts, contains a lot of Omega-9 fats, while it is enough to eat only a small handful every day, thus, you can provide the body with their daily intake.

It is best to dress salads with unrefined olive oil. Try not to use mayonnaise, although it seems to be tastier, accustom yourself to healthy and wholesome food.

Excess Omega-9 acids in the human body

What can cause an excess of omega-9 fatty acids in the body? Of course, if you start to abuse even the most useful products, instead of being useful, they will begin to do harm, remember that everything is good in moderation.

You should not get hung up on the use of one type of fat, there should be a variety of both vegetable and animal origin in the diet, and it is recommended to use them in reasonable quantities.

In this case, you will maintain your health for many years, and you will be able to get rid of many chronic diseases.

As a relative contraindication, we can mention pancreatic disease, pregnancy, lactation. In these cases, consult your doctor - everything is individual.

Conclusion

Of course, foods rich in oleic acid must be present in the diet of every person. Get several types of oils at once, and add variety to your diet in order to strengthen the body.