Difference Between Omega-9 Fatty Acids and Omega-3 Fatty Acids
Many people know about omega-3 and omega-6 fatty acids. omega-3 is good for you, while too much omega-6 is bad for you and inflammatory. However, few people know about omega-9 fatty acids and how they are different from the other omega-3, omega-6 and omega-7.
omega-9 have not been heard of, you may have heard of monounsaturated fats, you may have heard that olive oil is good, avocado oil is good, tea oil is good, etc. omega-9 are actually very important, and like omega-3 and 7, they are a miracle fat.
What Are Omega-9 Fatty Acids?
omega-9 (omega-9 or n-9 fatty acids) are a group of monounsaturated fatty acids that have a final carbon-carbon double bond at the ninth bond position, hence the name.
Polyunsaturated PUFAs and Monounsaturated MUFAs
omega-9 differs from omega-3 and 6 because omega-3 and 6 are polyunsaturated fatty acids, also known as PUFA, while omega-9 and 7 are monounsaturated fatty acids, also known as MUFA.
Polyunsaturated and monounsaturated fatty acids refer to the chemical structure, such as the number of double bonds, with polyunsaturated fats containing two or more double bonds and monounsaturated fats having only one double bond.
By chemical structure, monounsaturated fatty acids are more stable than polyunsaturated fatty acids, and more stable fatty acids are less likely to oxidize.
Benefits of Omega-9 Fatty Acids for the Human Body
Much like omega-7, omega-9 may help reduce the risk of heart disease, reduce inflammation, and help improve blood sugar control.
→ Good for Blood Lipids
Monounsaturated fats generally lower LDL cholesterol levels and increase HDL (good) cholesterol levels, and it’s really not good for high-carb people who have too much LDL.
Not only does it improve lipid health, but it also helps eliminate plaque buildup in the arteries, which can lead to heart attacks and strokes. Also, oils rich in monounsaturated fats contain vitamin E, an antioxidant vitamin that is also good for the skin, moisturizing, hydrating, and reducing wrinkles.
→ Improve Insulin Resistance
One of the main factors in the development and activation of insulin resistance is mitochondrial dysfunction, which may lead to inefficient fatty acid oxidation. Oleic acid is the most abundant class of omega-9 and is found in fat cells, cell membranes, and plasma.
While oleic acid enhances the expression of fatty acid oxidation genes, it also controls insulin resistance by improving pancreatic β-cell function and endothelial function, hypothalamic function, and glucolipid toxicity.
→ Anti-inflammatory
Diets rich in oleic acid have a positive impact on inflammation-related diseases by modulating the immune system through the activation of various immunoreceptor cell pathways. This is because omega-9 activate various signaling pathways that combat inflammation, mitochondrial dysfunction, insulin resistance, endoplasmic reticulum (ER) stress, and oxidative stress.
For example, omega-9 reduce pro-inflammatory serum and cytokine levels, serum C-reactive protein, and serum pro-inflammatory arachidonic acid expression.
omega-9 have an anti-inflammatory effect throughout the body and are anti-inflammatory in several organ systems, including the eyes, skin, lungs, liver, blood vessels, and intestines.
→ Improvement of Alzheimer’s Disease
omega-9 fatty acids are anti-inflammatory, boost immune response, and improve mitochondrial dysfunction and oxidative stress, all of which contribute to neurodegenerative diseases.
For example, omega-9 fatty acids may improve memory in patients with Alzheimer’s disease and may also act as neuroprotectors and myelin protectors in Parkinson’s disease.
What Foods are High in Omega-9?
There are many sources of omega-9, and some omega-9 are common components of animal fats and vegetable oils.
→ Olive Oil
As mentioned earlier, oleic acid is probably the best-known and most powerful omega-9 fatty acid. Oleic acid is found in many foods, such as some plant and seed oils, and olive oil is one of the richest food sources of omega-9, containing around 83 grams of omega-9 per 100 grams.
Of course, canola oil is also rich in omega-9 fatty acids, but we don’t recommend it. Because of soybean oil, corn oil, and canola oil, the extraction industry is not very healthy, after high temperature, chemical solvents, and other means. But olive oil is a very healthy vegetable oil, and true extra virgin olive oil is cold pressed at low temperatures.
Erucic acid is another omega-9 fatty acid found mainly in canola and rapeseed oils, and erucic acid is accompanied by some controversy just because canola oil may be harmful.
→ Camellia oil and avocado oil
Camellia oil is another fat rich in omega-9 fatty acids, and good camellia oil is also cold-pressed at low temperatures and first-pressed. Good camellia oil is rich in squalene, the ingredient that once made camellia oil an ingredient in skin care. In addition, avocado and avocado oil are also rich in omega-9 fatty acids.