Omega 9 fatty acids benefit. Omega fatty acids in food
Many have heard of beneficial substances such as omega-6 and omega-3, but few people know about omega-9 and what exactly this acid is important for the body. Scientists are also quite skeptical about it because it is not irreplaceable, but can be produced independently in the body. Therefore, they do not pay due attention to it and do not seek to study it. But if a person does not monitor his diet and does not follow certain rules, then a shortage of such nutrients begins, and it can cause serious harm to the body.
Monounsaturated omega-9 fatty acid is found in many foods, as it is a high percentage of animal fats. But most of all it can be found in olive oil, in such a variety as "extra virgin" it is 80%. The second product of its content is peanut oil, in which its percentage reaches 60%. Also omega-9 or oleic acid can be obtained from vegetable, sesame, rapeseed, almond, linseed, corn and soybean oils. In beef and pork, its percentage is 45%. And even with poultry meat, it enters the body.
The advantage of omega-9 among other acids is that its beneficial properties do not go away under the influence high temperatures... It is better to use olive oil while cooking so your food will be much healthier.
Oleic acid is also found in avocados, peanuts, hazelnuts, almonds, macadamia, and walnuts.
Lack of omega-9
Few doctors associate joint pain, general malaise, weakness, rapid fatigue, increased blood pressure, arthritis, constipation, dryness in the mucous membranes of the nose, mouth, eyes, vagina with a sign of a lack of oleic acid. And in vain? After all, this is precisely the main symptom of a shortage. Basically, doctors begin to prescribe standard treatments, which sometimes do not give the desired results. And perhaps this is precisely due to the fact that recommendations on the use of an acid such as omega-9 were not added to it. A person, in the hope of a knowledgeable professor, takes all the necessary drugs, but despite this, his condition may worsen. For example, for heart patients, a lack of oleic acid can threaten a heart attack.
Benefits of omega-9
Nowadays, more and more people suffer from a disease such as diabetes. It is oleic acid that prevents it from developing. Omega-9s remove the body's insulin resistance.
This acid helps break down the wrong cholesterol and thereby reduces its harmful value, and at the same time increases the content of the good cholesterol in the blood.
It has long been proven by American scientists that oleic acid is essential for all women in the world, since it is its intake that reduces the development of breast cancer. It turns out that her useful qualities in that it blocks the spread of malignant cells.
With the use of omega-9 in sufficient quantities, the human body is strengthened, immunity becomes better and the anti-inflammatory effect increases.
If you look at Japan or the Eskimos, then these people rarely have diseases such as cancer or diabetes, and they are not particularly familiar with heart problems. The thing is that throughout life they eat right. Their diet is balanced and they consume sufficient amounts of both mono and polyunsaturated acids. As a result, eternal youth and long life... Therefore, everyone should think about the regime and quality of their food.
Omega-9 harm to the human body
The harmfulness of omega-9 lies only in its overabundance, but this can be with any substance if it is abused.
It must be remembered that the diet should contain not only animal fats, but also vegetable fats in such ratios as 2/3 and 1/3. The main contraindications to the use of oleic acid are pregnancy and lactation, as well as diseases of the pancreas.
Everything we eat is directly related to the quality of our life, which is why it is so important to eat healthy and correct food.
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Unsaturated fatty acid omega-3, omega-6 and omega-9: benefits and harms, consumption rate, products containing them, proportions of fatty acids in the human diet.
Fatty acids are saturated and unsaturated. The second group includes omega-3 and omega-6 polyunsaturated fats and omega-9 monounsaturated fats. Only 20 fatty acids are vital for humans, although there are about 70 of them in the body, and more than 200 in nature. The body itself can synthesize these substances, in addition to polyunsaturated fats, so they must be supplied daily with food.
Omega-3 and omega-6 (their complex is called vitamin F) were discovered in the first half of the 20th century. However, they attracted the attention of doctors only in the late 70s. Scientists from Denmark are interested in the excellent health and longevity of the Eskimos living in the coastal regions of Greenland. In the course of numerous studies, it was found that the low incidence of hypertension, thrombosis, atherosclerosis and other cardiovascular disorders in this ethnic group is directly related to the regular consumption of sea fish rich in omega-3. These data were later confirmed by the study of the blood composition of other northern peoples - residents of Japan, the Netherlands and coastal regions of other countries.
Omega-3
Omega-3 benefits
Omega-3s include docosahexaenoic, eicosapentaenoic, and alpha-linolenic acids. These healthy fats protect our internal organs, do not allow blood to thicken, and joints to become inflamed, the strength of nails, velvety skin, beauty of hair, vascular health, visual acuity, and fertility depend on them. Omega-3s are very powerful antioxidants, they prevent early aging and cancer, and due to their ability to regulate fat metabolism, they help fight obesity. Among other things, omega-3s promote wound healing, which is why they are simply indispensable for ulcers and gastritis. Their use is the prevention of depression, Alzheimer's disease, osteoporosis. Omega-3s restore hormonal balance, regulate the level of calcium in the body, improve the functioning of the immune system, help in the treatment of migraines, psoriasis, eczema, diabetes mellitus, bronchial asthma, arthrosis and other misfortunes. They are able to cope with emotional disorders, chronic fatigue syndrome, headaches and menstrual pains, and suppress allergic reactions. Omega-3s are of great value for pregnant women: with a lack of these fats, the brain and retina of a growing fetus cannot form normally.
Sources of omega-3
Omega-3 is found in the following foods:
- fatty fish: herring, tuna, trout, salmon, mackerel, sardines, eel, mackerel, halibut;
- fish fat;
- red, black caviar;
- seafood: shellfish, scallops, shrimps;
- linseed, soybean, sesame, canola, rapeseed unrefined vegetable oils;
- soybeans, tofu;
- germinated wheat;
- flax-seed;
- Raw soaked walnuts, almonds, and macadamias
- village bird eggs;
- beans, broccoli, cauliflower, melon, spinach.
About 1-2% of the caloric content of the daily diet should be omega-3 fats, this is approximately 1-2 g per day for adults: up to 2 g for men and up to 1.6 g for women. The daily allowance is contained in 70 g of salmon, in 100-120 g of canned sardines or tuna, 25 ml of rapeseed oil, a handful of raw nuts, 1 teaspoon of flax seeds. For unhealthy people, these norms can change, they depend on the nature and severity of the existing disease.
It should be noted that vegetable fats (compared to seafood) are richer in omega-3 ratio: if there are only 3.5% of them in tuna, then in soybean oil - about 55%, and in flaxseed - as much as 70%.
Omega-3 excess and deficiency
With a lack of omega-3, a person develops acne, dandruff, and the skin begins to peel off. Lack of fatty acids can be accompanied by depression, memory impairment, joint pain, persistent constipation, illness mammary glands, joints, liver, cardiovascular disorders, and acute deficiency - lead to the development of schizophrenia.
An excess of omega-3 is bad for the body, as is a lack of these fats. It can provoke hypotension, irritability, increased anxiety, lethargy, weakness, weak muscle tone, malfunctioning of the pancreas, increased bleeding of wounds.
Omega-6
Benefits of omega-6
Omega-6 polyunsaturated fats include linoleic, arachidonic, and gamma-linolenic acids. The latter is considered by doctors to be a very valuable and healing substance. With sufficient intake, gamma-linolenic acid can reduce the negative manifestations of PMS, maintain skin elasticity, healthy hair and strong nails, prevent and help in the treatment of ailments such as diabetes mellitus, multiple sclerosis, arthritis, atherosclerosis, and skin diseases.
Sources of omega-6
Omega-6 is found in the following foods:
- walnut oil, soybean, pumpkin, sunflower, safrole, corn oil;
- raw sunflower seeds;
- sesame seeds, poppy seeds;
- pumpkin seeds;
- germinated wheat;
- lard, eggs, butter;
- pine nuts, pistachios.
However, it is important to understand: in order for the body to have enough of these fats, you do not need to consume more sunflower oil or eat a lot of fat - we already consume enough of them. 3-4 pieces of lard per week will only be beneficial, since this product contains substances that are not found anywhere else. As for the oil, the main thing is not the quantity, but the quality of this product. You need to use cold-pressed oil - to season salads and other dishes with it. The only thing that every housewife needs to know is that it is impossible to cook food in unrefined oil, especially fried foods, it is better to use refined vegetable or ghee.
The norm of consumption of omega-6 for adults is 8-10 g per day (approximately 5-8% of the calorie content of the daily diet).
Omega-6 excess and deficiency
Abuse of omega-6 fats leads to a weakening of the immune system, hypertension and other cardiovascular disorders, to the development of inflammatory processes and even oncology. A good example of this is the residents of the United States who consume a lot of foods with an excess of omega-6 - semi-finished products, fast food, fatty meats.
Omega-6 deficiency can result in such consequences as hair loss, infertility, nervous diseases, poor liver function, eczema, and growth retardation.
Omega-9
Benefits of omega-9
Omega-9 unsaturated fats include oleic acid. It prevents the accumulation of cholesterol in the blood, helps maintain a healthy weight, strengthens the body's protective functions, is necessary for vascular health, hormone synthesis, normal metabolism and many other processes that ensure our health and longevity. The consumption of foods rich in omega-9 is the prevention of thrombosis, cancer, diabetes. American scientists have proven that hemp oil, which is one of the most valuable sources of oleic acid, effectively fights cancer cells.
Sources of omega-9
Oleic acid is found in the following foods:
- unrefined linseed, rapeseed, soybean, hemp, sunflower, olive oils;
- peanut, sesame, almond oil;
- pork and beef fat;
- tofu;
- cod fat;
- pork, poultry;
- almonds, cashews, hazelnuts, pistachios, pecans, walnuts and Australian nuts;
- sunflower seeds, sesame seeds, pumpkin seeds.
To make up for the lack of oleic acid in the body, it is enough to eat a handful of any nuts every day, the main thing is that they are soaked and raw.
Omega-9 excess and deficiency
If the body lacks oleic acid, a person's mucous membranes dry out, the digestion process is disturbed, memory deteriorates, nails exfoliate, skin dries, joints hurt, arthrosis and arthritis develop, blood pressure rises, weakness appears, fatigue, depression, depression develops, increased susceptibility to infections and colds due to a decrease in immunity. But like any useful products, omega-9 should not be overused.
The proportions of fatty acids in the daily menu
For good health, we need to consume all natural fats - both animal and vegetable origin. But it is not only their quality that is important (“extra virgin” oil, not refined, fresh sea fish, not frozen, smoked, fried, moreover grown on farms, raw and soaked nuts, not fried), but also their correct ratio ...
Omega-6 predominates in the foods that we are used to eating - sunflower oil, pork, butter, etc. For healthy person the proportion between omega-6 and omega-3 should be 5: 1 (less omega-3), for sick people - 2: 1, but today it sometimes reaches 30: 1. If the balance is imbalanced, omega-6s that are present in the body in excess, instead of protecting health, begin to destroy it. The solution is simple: add a spoonful of flaxseed or some other fat-rich omega-3 oil to your daily menu, eat a handful of walnuts and pamper yourself with a serving of seafood at least once a week. Fish oil is an excellent assistant in solving this problem, but before using it, it is recommended to consult a doctor.
Adequate intake of healthy fats, their optimal balance in the body is an essential condition for good health. Fatty acids omega-3, omega-6 and omega-9 protect us from dangerous diseases and bad mood, give us energy, help us stay young and beautiful, which is why they are so important and necessary for every person.
Essential substances - vitamins, trace elements and fats, come along with the consumption of certain products. However, it should be understood that fats can be different. Eating or abusing fatty foods (pork, lard, milk, barbecue, fast food, semi-finished products) is harmful. These fats are saturated. If such food predominates in the diet, the risk of developing pathologies of the CVS, pancreas, and liver automatically increases.
There are also unsaturated fats - useful and vital for the body. Let's take a closer look at the benefits of PUFAs 3, 6 and 9 (polyunsaturated fatty acids), and also take a look at the table of their highest content in food.
Omega 3 is an irreplaceable substance that has a multifaceted effect on tissues and organs. The element takes an active part in metabolic processes and contributes to the normalization of the functioning of many organs and systems.
Omega 3 PUFAs are a set of vital substances with similar biochemical properties. In this group, there are more than ten compounds with different chemical composition... The most beneficial are alpha-linoleic acid, decosahexaenoic acid, and eicosapentaenoic acid.
The role of Omega 3 for humans can hardly be overestimated. Substances that belong to this group contribute to:
- significant acceleration of metabolic processes;
- the formation of the central nervous system, endocrine system and the brain;
- the formation of cell membranes;
- preventing the onset and subsequent spread of inflammatory processes;
- improving the condition of the hair, reducing its fragility and preventing its pathological loss;
- preventing the development of dermatological pathologies;
- increasing visual acuity, reducing the risk of ophthalmic ailments;
- minimizing the risk of developing CVD diseases;
- normalization of hormonal levels;
- increasing efficiency;
- fight against chronic fatigue;
- prevention of articular diseases;
- maintaining normal blood sugar concentration;
- improving the condition of the skin, giving them elasticity and firmness.
In order for all organs to work harmoniously and omega 3 to perform their functions correctly, products containing substances must be supplied to the body every day. According to some studies, the imbalance of two types of acids - omega 3 and 6 is massive and often there is an excess of omega 6 against the background of a lack of omega 3. The optimal ratio is 2: 1.
Daily requirement organism in an element of 1 gram. Depending on age and health status, the need for acids can increase up to 5 grams. People suffering from hypertension, depressive disorders, atherosclerosis, hormonal imbalance, oncological pathologies, brain diseases, CVS ailments and Alzheimer's disease are recommended to consume 4-5 grams of the element per day.
Compound-rich foods: table
In order to ensure optimal assimilation of acids, enzymes must be supplied to the body that provide effective use PUFA. V infancy these components come along with the mother's milk, while in adults, these enzymes are produced in sufficient concentration.
| Product name, 100g | Omega-3 in g |
General content fat in g |
| Fat ordinary herring | 1,8 | 9,8 |
| Anchovy, canned in oil | 1,8 | 8,3 |
| Common fat salmon | 1,8 | 10,5 |
| Chinook salmon fat | 1,7 | 11,4 |
| Common mackerel fat | 1,1 | 15,1 |
| Oily rainbow trout | 1,0 | 6,1 |
| White tuna, canned | 0,7 | 2,5 |
| Halibut | 0,5 | 2,5 |
| Flounder | 0,5 | 1,3 |
| Shrimp | 0,3 | 1,0 |
| Light tuna, canned | 0,2 | 0,7 |
| Catfish | 0,2 | 6,8 |
| Cod | 0,1 | 07 |
| Flax, 2 tbsp. spoons | 3,2 | 6 |
| Walnuts, 30 g (14 halves) | 2,6 | 18,5 |
| Canola oil, 1 tbsp spoon | 1,3 | 14 |
| Soy nuts, ¼ glass | 0,7 | 11 |
Products containing omega 3 enter the gastrointestinal tract, digested, and the acid is absorbed in the upper intestine. During the formation of the menu, several important features should be taken into account.
- In the process of eating, there is a loss of approximately 20% of EFAs. This is why doctors often prescribe fish oil capsules. In this form, the required substance and in the required concentration reaches the intestines. It is the capsule that contributes to 100 percent absorption.
- In order for the substance to be better absorbed and to bring exceptional benefits, it is necessary to properly store food and prepare meals. EFAs are afraid of oxygen, heat and light. Store foods rich in substance in hermetically sealed containers in the refrigerator. In order to preserve important substances, the cooking process must be carried out in a gentle way. When deep-fried food is cooked, the beneficial qualities of the product are destroyed.
- After entering the body, acids interact with vitamin D. A combination of omega 3 and retinol or omega 6 is useful.
- An improvement in digestibility is noted when combining PUFA with proteins.
The richest sources of the mix are fish and seafood. But only the fish caught in the open sea will be useful. Fish products obtained on farms cannot boast of a high content of essential acids.
Fatty acids are also found in sufficient quantities in plant products: flax seeds, walnuts, wheat germ, beans, cereals and greens.
In order to enrich the body with a useful substance, it is recommended to use: fish oil, hazelnuts, lentils, black caviar, mackerel, salmon, herring, tuna, oysters, shrimps.
Deficiency and excess of omega 3 PUFAs: causes and symptoms
Deficiency of an element is a fairly common phenomenon. The lack of fatty acids is caused by: refusal to eat food of animal origin; observance of excessively strict diets; malfunctions in the functioning of the gastrointestinal tract; an illiterate approach to dietary planning; prolonged fasting.
Insufficient intake of unsaturated fatty acids into tissues and organs is accompanied by the following manifestations:
- constant thirst;
- dandruff;
- pathological hair fragility, increased hair loss;
- deterioration in appearance;
- brittle nails;
- skin rashes;
- drying out and peeling of the skin;
- itchy dermis;
- upset stool, frequent constipation;
- painful sensations in joints, muscles and tendons;
- violation of the wound healing process;
- mental retardation;
- a decrease in the rate of recovery after intense physical exertion;
- susceptibility to colds;
- rapid fatigue;
- constant malaise;
- significant impairment of attention;
- decrease in efficiency.
Acute and prolonged deficiency of the substance is fraught with an increased risk of CNS pathologies. In order to eliminate alarming symptoms, it is recommended to enrich the diet with foods rich in PUFA and take fish oil in capsules.
Acid overdose is rare. The main cause of the disease is an excessive accumulation of substances that belong to this group in the tissues. human body due to uncontrolled intake of medications with EFAs. An excess of an element is as harmful as a deficiency. An overdose of a substance is characterized by: a gradual decrease in blood pressure, upset stools, prolonged diarrhea, disruptions in the functioning of the gastrointestinal tract, a decrease in blood clotting.
To get rid of these manifestations, you need to seek the help of a doctor. He will either adjust the dose - reduce or completely stop taking the drugs.
Omega 6 acids: role, benefit and need
The substance is classified as a polyunsaturated fatty acid. This group includes about 11 compounds, but only two are considered particularly important - arachidonic and linoleic acids. It is these compounds that have a beneficial effect on the body and are involved in a large number of vital processes.
Omega 6 is inherently the most important constituent components of membranes and other structural elements of cells. PUFAs, when ingested in sufficient quantities, contribute to:
- normalization of metabolic processes;
- improving the condition of hair, skin and nails;
- preventing the development of cancer;
- normalization of functioning reproductive system;
- strengthening of bone tissue;
- increased mood;
- fight against depression;
- normalization of the functioning of the central nervous system;
- increasing the protective properties of the body;
- increasing the body's resistance to viral and bacterial infections;
- increased brain activity;
- elimination and prevention of inflammation;
- cleansing the body of harmful cholesterol, preventing the development of atherosclerosis;
- normalization of the functioning of the central nervous system;
- cleansing the body of toxins, toxic substances and poisons.
Scientists have proven that omega 6 is an effective drug for multiple sclerosis. Maximum result such therapy is observed with the simultaneous intake of omega 6 and 3 into the body.
The human body is not capable of producing PUFAs 6 and 3. Therefore, the only way to make up for the lack of substances is the use of foods and medicines rich in them. The need for connections varies with age and gender. The average intake of acids per day for an adult is 7.4-14 g.
In some cases, the need for EFA may increase slightly. More products with these compounds should be consumed by pregnant women, people suffering from liver and gastrointestinal tract pathologies, as well as a deficiency of certain vitamins. In the cold season, the need for the substance also increases.
Sources of Omega 6, table
| Product name, 100g | Omega 6, in g |
|---|---|
| Cultural peanuts | 15 |
| Brazilian nut | 20,540-26,600 |
| Mustard seeds | 5.3 |
| Walnuts | 11 |
| Pine nuts | 34 |
| Cashew | 7661 |
| Coconut flakes (dried) | 0.293 |
| Roasted sesame seeds (without peel) | 21.6 |
| Roasted sesame seeds (with skin) | 21.6 |
| Raw sesame seeds (without peel) | 27.5 |
| Raw sesame seeds (with skin) | 22.35 |
| Flax-seed | 6 |
| Poppy | 28,300-30,500 |
| Macadamia (Australian walnut) | 1,296 |
| Almonds (blanched) | 12365 |
| Almonds (roasted) | 12986 |
| Almonds (raw) | 12055 |
| European olive | 0.9 |
| Pecans | 22.48 |
| Palm kernel | 1.19 |
| Sunflower | 31.8 |
| Sunflower high oleic | 11.02 |
| High erucate rapeseed | 9.65 |
| Black chia seeds | 5.4 |
| Sesame seeds | 102.56 |
| Flax seeds | 55.1 |
| Pumpkin seeds | 20,703-20,710 |
| Seed (kernel) of apricot fruit | 10.93 |
| Seed (kernel) of cherry fruit | 11.58 |
| Seed (kernel) of peach fruit | 9.32 |
| Pistachios | 13.35 |
| Hazelnut (Lombard nut) | 5,500-7,83 |
Fruits and berries:
| Product name, 100 g | Omega 6, in g |
|---|---|
| Apricot | 0,059-0,080 |
| Avocado | 1,670-1,840 |
| Quince | 0.036 |
| Cherry plum | 0.11 |
| A pineapple | 0.084 |
| Orange | 0.168 |
| Watermelon | 0.013 |
| Banana | 0.035 |
| Grape | 0.09 |
| Cherry | 0.052 |
| Garnet | 0,08 |
| Grapefruit | 0.086 |
| Pear | 0.103 |
| Melon | 0.026 |
| Figs (raw) | 0.112 |
| Viburnum (fruit) | 0.515 |
| Kiwi | 0,206-0,250 |
| Dogwood | 0.119 |
| Strawberry wild-strawberry) | 0.182 |
| Gooseberry | 0.174 |
| Corn germ | 2100 |
| Lemon (fruit pulp without peel) | 0.385 |
| Raspberries | 0.473 |
| Mango | 0,019-0,026 |
| Mandarin | 0.043 |
| Sea buckthorn | 1845 |
| Peach | 0,084-0,156 |
| Plum | 0.044 |
| Red currants | 0.398 |
| Feijoa | 0,15 |
| Persimmon | 0.039 |
| Cherries | 0.03 |
| Black currant | 0.487 |
| Blueberry | 0.09 |
| Chokeberry (chokeberry) | 0.11 |
| Mulberry | 0,206 |
| Apples | 0.154 |
The highest concentration of this group of substances is found in vegetable oils: grape, poppy, sunflower, wheat, corn, cotton, soy, coconut, palm, flax, mustard.
The element is found in sufficient quantities in fish and seafood: flounder, shrimp, trout, black caviar, salmon, oysters, sea clams, cod.
Interaction of omega 6 and 3: features
The effect of omega 6 fatty acids on the functioning of organs and systems depends on the proportion of substances that belong to this group and omega 3 PUFAs. can cause the development of such ailments as asthma, atherosclerosis, arthritis. The optimal ratio of these compounds is considered to be 4: 1.
Deficiency and excess: how they manifest
With a healthy and balanced diet, fatty acids are supplied to the body in sufficient quantities. Such a phenomenon as a deficiency of elements is rare. A lack of PUFA can be triggered by: prolonged starvation, refusal to consume fatty products, malnutrition, and malfunctioning of the digestive tract.
The disease is characterized by the following symptoms:
- an increased risk of developing infectious pathologies;
- a sharp decrease in the protective properties of the body;
- an increase in the number of platelets in the blood, active thrombus formation;
- increased blood pressure;
- deterioration of the dermis, hair and nails;
- a gradual increase in the content of harmful cholesterol in the body;
- sudden mood swings;
- depressive disorders;
- memory impairment;
- the development of weeping eczema;
- increased symptoms of PMS;
- painful sensations in the spinal column;
- deterioration of bone tissue;
- the development of joint diseases;
- rapid weight gain;
- malfunctions of the reproductive system, inability to conceive a child.
You can get rid of this symptomatology. For this purpose, it is recommended to correct the diet and enrich with products-sources of PUFA, as well as to take drugs that contain compounds.
Fatty acid overdose is also rarely diagnosed. The main cause of the disease is the abuse of products and drugs with omega 6 FA. An excess of substances is fraught with the development of thrombosis, CVS pathologies and inflammation in internal organs and tissues.
In order to prevent an overdose, as well as eliminate unpleasant symptoms, experts advise to monitor the intake of fatty acids in the body, and, if necessary, quickly introduce adjustments to the diet and refuse to take medications.
Omega 9: benefits, daily need
Omega 9 FAs are monounsaturated fatty acids. It has been proven that the compounds of this group play a significant role in maintaining the attractiveness and health of a person. The peculiarity and difference of omega 9 from FA 3 and 6 is that the human body can produce the first group on its own.
Normal functioning of organs and systems is impossible without MUFA. These compounds take an active part in many physiological processes and contribute to: maintaining the beauty and health of hair, skin and nails; downgrade negative impact stress, increasing the body's resistance to various pathological processes; normalization of the functioning of the gastrointestinal tract; strengthening of blood vessels; slowing down the aging process; prevention of blood clots; regulation of the work of muscles, maintaining muscle tone; normalization of hormonal levels; increasing the protective properties of the body; lowering the risk of developing oncological pathologies; normalization of the cardiovascular system, prevention of the development of hypertension; maintaining normal glucose levels and preventing the development of diabetes; normalization of metabolic processes.
The daily requirement for MUFA reaches 18% of the total caloric content of the daily diet. But this indicator, due to certain reasons, may vary somewhat. V more ZhK need: people suffering from CVS pathologies and inflammatory processes in tissues or organs. More omega 9 is needed during intense physical activity.
In some cases, the daily requirement for an element may decrease slightly. This is observed during pregnancy and breastfeeding, low blood pressure, malfunctioning of the pancreas, as well as with the active intake of omega 3 and 6 PUFAs.
Source Products
Omega-9 acids are found in both animal and plant foods. The highest concentration of MUFA is found in oils: hemp, flaxseed, olive, peanut, mustard, sunflower. A sufficient amount of FA is found in nuts, fish oil, soybeans, chicken meat, turkey, salmon, flaxseed, avocado, and trout. For more details, see the table:
| Product name, 100g | Omega 9, in g |
|---|---|
| Olive oil | 82 |
| Mustard seeds (yellow) | 80 |
| Fish fat | 73 |
| Flaxseed (untreated) | 64 |
| Peanut butter | 60 |
| Mustard oil | 54 |
| Rapeseed oil | 52 |
| Lard | 43 |
| Northern sea fish (salmon) | 35 – 50 |
| Butter (homemade) | 40 |
| Sesame seed | 35 |
| Cottonseed oil | 34 |
| Sunflower oil | 30 |
| Macadamia nuts | 18 |
| Walnuts | 16 |
| Salmon | 15 |
| Linseed oil | 14 |
| Hemp oil | 12 |
| Avocado | 10 |
| Chicken meat | 4,5 |
| Soya beans | 4 |
| Trout | 3,5 |
| Turkey meat | 2,5 |
MUFAs are easily destroyed and are afraid of thermal effects. Therefore, if you want products to preserve maximum amount connections, take into account the following recommendations.
- The duration of the cooking of foods rich in essential fatty acids should be shortened as much as possible.
- Avoid purchasing refined oils. These products have already been processed and lack the essential MUFAs.
- Store products in a dark place away from sunlight.
- When buying vegetable oil, give preference to the product that is sold in a dark glass bottle.
Lack and excess of MUFA: causes and symptoms
The human body is able to produce Omega-9 fatty acids on its own, therefore, the lack of substances in this group is rarely diagnosed. MUFA deficiency can be triggered by: frequent diets and fasting, as well as a complete rejection of fatty foods.
This ailment is accompanied by the following manifestations:
- frequent depressive disorders;
- depressed mood;
- emotional instability;
- the development of gynecological ailments (changes in the internal environment of the vagina, painful sensations during intimacy);
- a feeling of dryness in the eyes;
- constant thirst, xerostomia, cracks and ulcers in the mouth;
- deterioration in the condition of the skin, hair and nails;
- increased blood pressure;
- a significant weakening of immunity.
In addition, with insufficient intake of fatty acids in the body, the appearance of malaise, rapid fatigue, absent-mindedness, inattention, disruptions in the functioning of the gastrointestinal tract, and the development of articular pathologies are noted.
In order to eliminate this symptomatology, experts advise to adjust the diet and enrich it with MUFA source products.
Overdose is a rare phenomenon and is caused by inappropriate intake of drugs with Omega-9 or abuse of products rich in fatty acids. An excess of compounds of this group in the body is fraught with obesity, disruptions in the functioning of the CVS, gastrointestinal tract and pancreas, as well as the development of cirrhosis.
The excess of the element has a detrimental effect on reproductive function. An overdose of MUFA is fraught with impaired fetal development, the inability to conceive a child.
To eliminate such consequences, it is necessary to adjust the diet and seek the help of a doctor in order to select the correct dose of funds with fatty acids.
Polyunsaturated and monounsaturated fatty acids are extremely important for the human body. Adequate intake of these compounds contributes to the maintenance of health and attractiveness. If the substances come in small or, on the contrary, excessively high concentrations, sooner or later this leads to serious health problems. Only by observing the measure can you get the maximum benefit from PUFA and MUFA.
In dietetics, Omega-9 is an understudied group of unsaturated fatty acids. They are necessary for the body for the formation of many vital substances that play a serious role in maintaining health and harmony, are a necessary 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 agents in the fight against breast cancer. The research was carried out at the University of Chicago Northwestern. Experiments have shown that Omega-9, contained in hemp oil, blocks the gene for breast cancer, and also prevents the proliferation of harmful cells.
Omega-9 rich foods:
Indicated approximate quantity in 100 g of product
General characteristics of Omega-9
Omega-9 belongs to the group of polyunsaturated fatty acids that are part of every cell of the human body and are involved in metabolic processes. In addition, they affect the synthesis of hormones and also have anti-inflammatory activity.
Partially Omega-9 is produced by the body on its own, the rest of the amount is taken 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, as well as almonds are good choices.
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, contributing to the preservation of their elasticity.
- Large doses of polyunsaturated fatty acids fight any inflammatory process in the human body. They are used in combination with the main anti-inflammatory therapy.
The need for Omega-9 is reduced:
- During use a large number Omega-3 and Omega-6, from which Omega-9 can be synthesized.
- With low blood pressure.
- During pregnancy and lactation.
- For diseases of the pancreas.
Digestibility of Omega-9
Omega-9 is best absorbed from vegetable oils(hemp, sunflower, corn, olive, almond, etc.), fish oil, soybeans, nuts and poultry. In these foods, Omega-9 is in its most easily absorbed 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, he actively fights against cancer.
Selecting, storing and preparing foods containing omega-9
Omega-9, like all polyunsaturated fatty acids, is easily degraded. And to prevent this from happening, experts advise to adhere to a number simple rules needed to store these healthy fats.
- 1 It is advisable to buy all oils in glass bottle made of dark glass - this reduces the likelihood of destruction of Omega-9 under the influence of light. If this does not work out, then it is necessary to store the oil exclusively in a dark place.
- 2 Nutritionists advise buying olive oil with the “extra virgin” badge, and refined oil should not be used, because it contains very few nutrients.
- 3 Omega-9 retains its properties well at low temperatures. Frying in oil, its prolonged boiling destroys this useful substance almost completely. Therefore, use, whenever possible, 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 metabolism, this naturally accelerates the loss of extra pounds in overweight 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 raise the vitality of the body, correct the figure, improve the condition of the skin, hair, nails, and also cheer you up.
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V recent times One of the most talked about issues in medicine is the importance of omega-3 fatty acids to the human body.
There are several types of omega fatty acids - these are omega-3, omega-6 and omega-9 polyunsaturated lipids.
There are clear differences between them, both in terms of chemical structure and in relation to the effect on the human body. The most important thing to remember is balance. Therefore, it is important to know that all types of the listed fatty acids must be in a state of constant equilibrium. We must not allow the lack of some with the simultaneous excess of others.
What's better: the usual omega-6 fatty acids found in meat, lard, sunflower oil, or omega-3s, which we mainly get from fish oil and from deep-sea oily fish of cold waters - salmon, trout, salmon, eel, mackerel, etc.?
But, unfortunately, the nutrition of a modern person is arranged in such a way that the body constantly receives less omega-3, but omega-6 and omega-9 acids are supplied in excess.
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.
To ensure that your body has enough omega-9 fats, you can eat a few nuts on a regular basis. They also contain other nutrients and trace elements.
Pumpkin seeds or sunflower seeds are used as an alternative to nuts.
The largest amount of omega-9 fatty acids is found in olive oil.
It is no coincidence that some doctors in ancient times considered him drug that helps against many diseases.
Olive oil is the richest food source of monounsaturated fatty acid - oleic acid, its content is up to 74% of the oil mass. 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 refuel olive oil cold dishes.
A lot of oleic acid is found in peanut butter. Although it is replaceable, and is produced by the body on its own, but, nevertheless, it is better to get it with food.
For example, in addition to the aforementioned vegetable fats, it can also be obtained from sunflower, almond, linseed, sesame, corn, rapeseed, soybean oils. In beef and pork fat, it is up to 45%. It is also found in poultry meat.
Omega 3 and 6 compete for the same enzymes. Therefore, concomitant use should be avoided or the correct dosage should be selected.
There are several points of view on how many of these elements should be.
When there are too few Omega-3 acids, the body completely switches to Omega-6, resulting in a feeling of drowsiness and lethargy. This often underlies atherosclerosis, vascular and heart diseases, as well as disorders of cerebral circulation.
Molecules omega-3 very pliable and flexible. They are ideal food for the fastest organs: the brain and heart, above all. Omega-3 fatty acids make the blood thinner, make the heart beat quickly and rhythmically, the brain to work clearly, the eyes to see sharply and get used to the dark. Of course, a person really needs such acids. They speed up the metabolism and make the organs of our body work in harmony.
Molecules omega-6 perform exactly the opposite function: they make the blood thicker, slow down metabolic processes, and in case of excess, provoke the development of inflammation and tumors. It has been proven that people with an excess of omega-6 are more likely to develop heart and vascular diseases, cancer, arthritis, asthma and migraines. Women with high omega-6 levels complain of menstrual cramps, polyps, and endometriosis.
Thus, studies by American (Simopoulos, 2002, 2006, 2008) and Japanese (Hagi et al., 2010; Takeuchi et al., 2008) scientists have shown that secondary prevention cardiovascular disease the concentration in the diet of omega-3 and omega-6 fatty acids in a ratio of 1: 4 led to a 70% reduction in overall mortality. A ratio of 1: 5 was beneficial in asthma patients, while a ratio of 1:10 was associated with adverse effects. A ratio of 1: 2.5 showed a decrease in rectal cell proliferation in patients with colorectal cancer, while a ratio of 1: 4 with the same amount of omega-3 fatty acids did not have the desired effect. A similar ratio of 1: 2-3 suppressed inflammation in patients with rheumatoid arthritis.
According to the literature, an increase in the concentration of omega-3 fatty acids in the body leads to an improvement in the condition of patients with various mental disorders, including stress, anxiety, cognitive impairment, mood disorders, and schizophrenia.
However, if the dose of 4 g per day is exceeded, in parallel with the increased bleeding of blood vessels and hypotension, negative mental effects may also appear - increased anxiety, anxiety, irritability, tearfulness, depressive disorders.
German experts (Rupp et al., 2008) consider the optimal dose of omega-3 fatty acids for prophylaxis to be 1 g per day. Thus, any disease by its nature is multigenic and multifactorial. Therefore, it is obvious that therapeutic doses of omega-3 fatty acids in unhealthy people should depend on the nature of the existing disease and its severity and reach up to 3 g per day.
Therefore, once again I draw your attention to the fact that for a healthy person it is necessary to observe a rational ratio of omega-3 and omega-6 acids in food - 1: 4-6, respectively.
Omegas 6 and 9 are best consumed with food. And omega 3 in the form of supplements, since now finding fresh wild fish in the store is very problematic. Only fish that live in cold water have acids that are useful to us.
You need to take omega with meals.
Now let's talk about which omega-3 is better to buy
Fish oil supplements are available in the market in liquid form and in gelatin capsules. Fish oil in liquid form is much cheaper than capsules, but capsules are convenient for many in dosage.
Therefore, it is advisable for yourself to choose an option where the concentration of beneficial acids in one capsule will be as high as possible, and the fat content is less. At first glance, it seems that it comes out more expensive, but this is not at all the case. Such capsules are equal to 1-2 capsules of omega, which contains 300 mg EPA and DHA and less.
I will write several options to choose from
Options for kids:
In any case, the liquid version is more profitable in terms of price and quantity of useful acids. But if your child does not want a liquid omega like ours, then choose capsules. I do not recommend options in jelly sweets
from 3 years old, but it is possible earlier under the supervision of parents.
The capsules are small, like peas and soft. Easy to bite through. Our baby liked them very much. Have been given since two years
1. Nordic Naturals, Children's DHA, Strawberry Flavored, 250 mg, 180 Softgels (Various Packs, Average)
there is a small content of acids, only 45 mg in 1 capsule + A and D
One of best options in capsules by acid content, the capsules can be bite through, the taste is pleasant. More for kids from 3 years old
2.Nordic Naturals, Daily Omega Kids, Fruit Flavor, 500 mg, 30 Chewable Caps
1 capsule contains 275 mg EPA and DHA
for children from 4 years old liquid version with a high concentration of acids
1. Carlson Labs, Ultimate Fish Oil, Kids, Lemon, 6.7 fl oz (200 ml)
2.5 ml contains 650 mg EPA and DHA + E
Adult options