Omega 9 Fatty Acids
Omega-9 fatty acids, monounsaturated fats, provide many health benefits and are important for blood sugar control and heart health. Omega-9 fatty acids can be procured through foods such as avocados, canola oil and nuts as well as foods manufactured with this type of oil.
Monounsaturated fats may actuate a variety of positive health outcomes such as, reducing the risk of cardiovascular disease and stroke, increasing “good” HDL cholesterol, decreasing “bad” LDL cholesterol and eliminating plaque accumulated in arteries.
Recent study published in the American Journal of Clinical Nutrition indicated that omega-9 fatty acids play an important role in increasing metabolism and improving mood. Another research review published in the Lipids journal suggested using canola oil and canola-based spreads as a replacement for other dietary fats.
Foods contain omega-9
The best food source for omega-9 is olive oil. Alternative sources include:
- Macadamia nuts
- Sesame oil
- Pistachio nuts
Suggested daily intake of omega-9
For adults, one or two tablespoons of extra virgin oil per day, providing sufficient oleic acid 油酸. Consuming omega-9 gradually spreading out the day is much more beneficial to human body than consuming the entire daily amount through a single dosage.
Symptoms of omega-9 deficiency
Each essential fatty acids (EFA (3, 6, 9)) share a symbiotic bond that requires each other to operate to their fullest potential and to provide human body with most positive health effects as possible. Lack of omega-9 in human body can have a detrimental effect to the benefits provided by other omega fatty acids.
Signs of omega-9 deficiency can include:
- Behavioral changes
- Bumps on the back of upper arms
- Cracking/peeling fingertips
- Craving of fatty foods
- Dry Eyes
- Dry glans
- Dry skin
- Eczema-like skin eruptions 濕疹
- Growth retardation
- Hair loss
- Irregular heart beat
- Male sterility 雄性不育
- Stiff or painful joints
Omega-9 Oils 2014 News Preview