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Omega 9 Properties-Benefits Of DHA & EPA Fatty Acids?

Omega 9 Properties-Benefits Of DHA & EPA Fatty Acids?
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Omega 9 Properties-Benefits Of DHA & EPA Fatty Acids?

Omega 9 Properties:- The most renowned today without hesitation fatty acids are omega 3 and 6. Now, if we want a balanced nutritional intake can not forget the Omega-9 fatty acid is that this serves important functions in our bodies and brings a great amount of benefits.
But what they are omega 9? and What are its benefits? If you want to know not stop reading.

What are Omega 9 fatty acids?

In defining the Omega 9 it is necessary to make clear that these acids are unsaturated fats that can be found in both vegetable fats and animal. These acids are monounsaturated fats which is also known as oleic acid.
One of the best known sources of these fatty acids are sunflower oil, but other vegetable oils such as olive, canola or nut that have a large supply of Omega-9.
Understood this we must clarify a very important detail of these fatty acids is the fact that if they are produced by the body, which does not happen with omega 3 and 6. Now, what many think is that being an acid the body produces and would be counterproductive to give more body through food.
Actually, it is not and is to consume an adequate measure of omega 9 through food is beneficial.
Continuing the definition of these fatty acids must come to talk about the different types of omega 9 that exist and the benefits each has to offer.
Omega 9

Omega 9: its sources and benefits

Actually speaking of the types of omega 9 must focus mainly on making mention of oleic acid. This is the most important component of olive oil, sunflower oil on canvas painting as well as canola, among others. Some of his sources are as already we said canola oil, but also almonds and walnuts.
On these food oils and stresses that its monounsaturated fat content is usually above 70% and thus greatly help reduce the main factors that trigger diseases such as diabetes or cardiovascular or cerebrovascular disease type. On the other hand, this acid helps increase levels of HDL cholesterol and promotes reducing bad cholesterol.
You have to know that these oils do not have high levels of saturated fat and free of trans fats.
Likewise, and speaking of Omega 9 is very important that you let us emphasize that consuming fat through diet has to be done looking for a balanced intake of these essential and non-essential fatty acids and is that depending on the balance to be achieved can be obtained the health benefits of our heart and body in general.
What is recommended is that fat intake does not exceed 35% of daily caloric intake and above all to control or avoid consumption of trans and saturated fats.
At this point and although we have already talked about some of the benefits of these fatty acids is the time to focus on talking on time of 3 positive points that omega 9 can generate in our body:
  1. To begin, you must understand that the omega 9 can help reduce the chance of having a stroke and also reduces the risk of cardiovascular disease may present type. This benefit is obtained for its power to increase the level of good cholesterol and its ability to reduce levels of bad cholesterol, which is known to accumulate in the arteries and it is there that source is given to heart attack or cerebrovascular accident.
  2. On the other hand, the Omega 9 can help us increase our energy level, further improving our mood and helping to reduce the feeling of anger. According to a clinical study oleic acid intake is associated with increased physical activity and a higher energy level. This also indicated a lower degree of anger and irritability.
  3. We must also mention the benefits for Alzheimer’s patients. Here is the type of omega 9 known as erucic acid which has more to contribute and which studies this fat, found mainly in mustard oil, normalizes the brain of the sick patient accumulation of fatty acids long chain. Explained very simply this acid help improve cognitive function, directly related to the preservation of memory.

Thus, the erucic acid is presented as a potential therapeutic agent which can be used in cases of diseases such as Alzheimer’s or that relate to other cognitive deficits.

Other sources and consumption of Omega-9

Before concluding, it is very important to talk about other main sources of Omega 9, but not before remembering that these fatty acids are not essential and as we said at the beginning that they are already produced by the body.

Thus, it is necessary to consume but do not overdo it. In any case, it is a good idea to know the sources of omega 9 are considered as replacements for other fats or oils that are known are anything but beneficial to the body, such as for example trans fats or hydrogenated oils.

Then, some of the best natural sources of Omega 9 are:

  • The extra-virgin olive oil for example provides 80% oleic acid.
  • Argan oil provides 50% while the high oleic safflower, peanut, almond and soya the contributing between 45 and 40%.
  • As corn oil contributes 30%, while the sunflower and amaranth contributes to 20% oleic acid.

Also, there are vegetables and fruits rich in omega 9.

  • These are Almonds, cashews, pistachios, macadamia nuts and hazelnuts.
  • There is also the avocado and olives.