What are omega-9s?
Omega-9s are monounsaturated fatty acids, mainly represented by oleic acid, found in abundance in olive oil, avocado and certain nuts. Unlike omega-3 and omega-6, omega-9 is not considered essential, as the human body can produce it from other fats.
However, their consumption brings considerable benefits, notably for cardiovascular health, cholesterol management and cellular protection.
What are the benefits of omega-9?
Omega-9s play an essential role in maintaining a healthy, balanced body:
Protect the heart and reduce cardiovascular risk → Help lower bad cholesterol (LDL) and increase good cholesterol (HDL), reducing the risk of hypertension and atherosclerosis.
Natural anti-inflammatory effect → Help reduce chronic inflammation and joint pain.
Support metabolism and weight management → Promote proper regulation of appetite and lipid metabolism.
Strengthen skin and delay cellular aging → Thanks to their moisturizing and antioxidant action, they help preserve skin elasticity and combat oxidative stress.
Stimulate cognitive and nervous functions → Contribute to better neuronal transmission and the prevention of neurodegenerative disorders.
Support hormonal balance → Promote the production of steroid hormones essential to the body's proper functioning.
Where to find omega-9 naturally?
Omega-9s are widely found in the diet, mainly in :
Plant sources (oleic acid)
Omega-9-rich vegetable oils → Olive oil, avocado oil, hazelnut oil, macadamia oil, almond oil.
Oilseeds → Almonds, macadamia nuts, hazelnuts, pistachios.
Avocado → Excellent natural source of omega-9 and vitamin E.
Animal sources (oleic acid and erucic acid in small quantities).
Animal fats → Lean meats, eggs, dairy products.
Lard and duck fat → Contain omega-9s in moderate proportions.
Extra-virgin olive oil is the best-known and most-studied source, notably for its protective effects on cardiovascular health.
Should I take omega-9 supplements?
Omega-9 supplements are generally not necessary, as these fatty acids are readily available in a balanced diet. However, supplementation may be considered in cases of :
A diet low in healthy lipids.
Need for additional intake to protect the heart and joints.
Intense sporting activity requiring good regulation of inflammation.
Supplements are often combined with omega-3 and omega-6 in balanced formulations.
What's the difference between omega-3, omega-6 and omega-9?
These three types of unsaturated fatty acids have distinct functions:
Omega-3 → Essential fatty acids, with anti-inflammatory and protective properties for the brain and heart. Found in oily fish, linseed and rapeseed oil.
Omega-6 → Essential fatty acids that play a role in inflammatory response and hormone regulation, but can be in excess in the modern diet. Found in sunflower, corn and soybean oils.
Omega-9 → Non-essential fatty acids, mainly beneficial for cardiovascular health and cholesterol regulation. Olive oil and avocado are their main sources.
A good balance between these three types of omega is crucial for maintaining optimal health and limiting chronic inflammation.
What are the effects of omega-9 excess or deficiency?
Excess omega-9
An excess of omega-9 is uncommon, but it can :
Unbalance the ratio between omega-3 and omega-6, reducing their beneficial effects.
Promote caloric excess, leading to weight gain if the diet is too rich in lipids.
Omega-9 deficiency
Omega-9 deficiency is rare, but can lead to :
What's the best diet for a good omega-9 balance?
The Mediterranean diet is considered the ideal model, as it favors :
High consumption of extra-virgin olive oil.
A moderate intake of meat and dairy products, favoring high-quality fats.
Fruits and vegetables rich in antioxidants, reinforcing the protective action of omega-9s.
A balanced intake of omega-3 and omega-6, with oily fish and appropriate vegetable oils.
Is olive oil the best source of omega-9?
Yes, extra-virgin olive oil is one of the best sources of omega-9s, as it contains :
70 to 80% oleic acid, essential for cardiovascular health.
Polyphenols and vitamin E, which reinforce its antioxidant and cell-protecting properties.
Zero trans fatty acids, unlike some refined oils.
Recommended for daily consumption, both for seasoning and gentle cooking.
Omega-9s are beneficial monounsaturated fatty acids, found mainly in olive oil, avocado and walnuts. Their positive impact on the heart, metabolism and skin make them essential elements of a balanced diet, particularly in the Mediterranean diet.
Unlike omega-3 and omega-6, they are not considered essential, but their regular consumption remains highly recommended for good cardiovascular health and optimal cellular aging.
