Table of contents:
- What are the benefits of omega 9?
- 1. Reducing the risk of cardiovascular and stroke
- 2. Increase energy and maintain mood
- 3. Reducing the risk of Alzheimer's in old age
- 4. Reducing insulin resistance
- What foods contain omega 9 fatty acids?
- Can it be consumed in large quantities?
Have you ever heard of omega 9 fatty acids? Yes, although it is rarely known by people compared to omega 3 or omega 6 fatty acids, these fatty acids are also needed by the body. Come on, find out more about the benefits of omega 9 below.
What are the benefits of omega 9?
Omega 9 fatty acids are included in the monounsaturated fat group. There are two forms of omega 9 that are easily found in food, namely oleic acid and erusic acid.
Unlike omega 3 or omega 6 fatty acids, these fatty acids are actually produced naturally in the body. The amount of these fatty acids is abundant in most cells so that your need for these fatty acids is smaller than other unsaturated fatty acids.
When consumed as needed, you can get the benefits of omega 9 well and are able to provide protection for the heart and brain. Reporting from Dr. Ax, here are the benefits of omega 9, such as:
1. Reducing the risk of cardiovascular and stroke
A study shows that omega 9 fatty acids help reduce the risk of cardiovascular disease and stroke. Both diseases occur due to plaque buildup in the arteries.
With these fatty acids, the body can increase levels of HDL cholesterol (good cholesterol) and reduce levels of LDL cholesterol (bad cholesterol), thereby reducing the occurrence of plaque buildup in vessels.
2. Increase energy and maintain mood
Another proven benefit of omega 9 is that it can increase energy and maintain mood. This is evidenced in research published in the American Journal of Clinical Nutrition showing that monounsaturated fatty acids affect physical activity.
When a person eats foods that contain fatty acids, the body will get an increase in the amount of energy and improve mood.
3. Reducing the risk of Alzheimer's in old age
A study showed that the erusic acid in omega 9 normalized long-chain fatty acid buildup in the brain in patients with X-linked adrenoleukodystrophy (ALD). This is a serious genetic disorder that affects the adrenal glands, spinal cord, and nervous system.
Erusic acid can improve memory and cognitive function so that it is one of the substances needed in diseases that cause cognitive impairment, for example Alzheimer's disease.
4. Reducing insulin resistance
Initially a study showed that mice who consumed monounsaturated fat increased insulin sensitivity. Then, another study showed that people who eat a diet high in unsaturated fatty acids have less inflammation in the body than those who don't. Inflammation in the body is a cause of chronic disease if not treated, one of which is diabetes.
What foods contain omega 9 fatty acids?
Oleic acid and erusic acid, which are found in omega 6, are available in many foods and supplements. Some foods rich in omega 6 include:
- Avocado and avocado oil
- Almonds and almond oil
- Pecan
- Cashew nut
- Mustard seeds
- Olive oil
- Macadamia nuts
- Canola oil
- Chia seed oil
- Hazelnuts
- Soybean oil
- Sunflower seed
- Candlenut
Can it be consumed in large quantities?
Whatever it is, if it is consumed in excess of the need, it will definitely have an effect on the body. Consuming too many unsaturated fatty acids, especially omega 9 can reduce the balance of fatty acids in the body.
Although there are many benefits of omega 9, taking this supplement together with other medicines will certainly affect the work of the drug. This causes the drug does not provide maximum benefits to support health.
People with certain conditions, such as eczema, psoriasis, arthritis, diabetes, or breast pain, should consult a doctor about their intake of omega 6, whether from food or supplements.
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