A tablespoon of olive oil every day? Have you also heard of this advice? Yes, this can actually have a positive effect on your health. Why? Simple. Olive oil contains omega 9 fatty acids.
Have you ever heard of Omega 9? Many do not know the term. Unlike Omega 3 and 6, not much is known about this fatty acid.
It is mega important and helps us to stay healthy.
Pack out the olive oil already! :)
In this post, we'll tell you exactly what omega 9 fatty acids are, why your body needs them for cardiovascular health and cholesterol levels.
Table of contents
What omega 9 fatty acids are
If you want to know exactly: Omega 9 is an unsaturated fatty acid. They are particularly healthy for our body and are mostly found in plant foods.
Our body can easily produce omega 9 fatty acids itself. All it needs for this is a balanced diet. In between, we can help it with healthy foods. Namely, those in which there is a lot of omega 9.
In summary: Omega 3 and 6 you must take in through diet. Omega 9 fatty acids are produced by the body itself.
Omega 9 fatty acid is involved in many processes in the body. The fatty acid has positive effects on the immune system, cholesterol levels, nerves, skin and much more.
These foods are particularly high in omega 3 fatty acid!
What benefits omega 9 fatty acids bring
Omega 9 is mega healthy and has great influence on many processes in your body. It
- promote blood circulation
- support the nerve cells at work
- provide supple and soft skin
- protect the gastrointestinal tract
- reduce different types of pain
In various diseases, the unsaturated fatty acid can even provide relief. In the case of arteriosclerosis, a disease of the arteries, Omega 9 can relieve the pain of patients.
Omega 9 is also used against obesity. Namely, it stimulates the burning of fat.
Omega 9 deficiency, by the way, is rare. Nevertheless, you should make sure that you include enough omega 9 foods in your diet.
A deficiency usually only occurs when you are on a very low-fat diet. You will notice this in concentration difficulties and delayed wound healing. If you eat a balanced diet, a deficiency is almost impossible.
This is how a healthy change in diet is guaranteed to succeed!
Positive effect on your cholesterol level
For several years now, there have been almost reports about the many health benefits of Omega 3 and Omega 6. Unfortunately, far too often forgotten about the many positive effects of Omega 9.
It is worth taking a look at the omega-3 fatty acid. Scientists have found out that the unsaturated fatty acid can regulate your cholesterol level. You've probably heard of the blood levels LDL, HDL and triglycerides, right? These three values are all blood lipids.
Triglycerides and LDL are the bad guys. Over time, both deposit fats in the blood vessels. The "good" cholesterol HDL, on the other hand, ensures that these deposited fats are broken down.
Only if the overall ratio between these antagonists is right will your blood vessels remain free. If there are too many triglycerides and too much LDL in your vessels, they can become calcified and clogged. In short, Omega 9 can help keep your cholesterol levels in balance.
Attention: So too much omega 6 makes you sick!
Omega 9 brings benefits to the skin
Did you know that omega fatty acids are an essential building block for the skin's structure? They make your complexion look younger, smoother and healthier.
This is how your skin benefits from Omega 9:
- it is optimally supplied with moisture
- individual stressed skin areas are soothed
- your skin surface is smoothed and strengthened
- your skin becomes much more resistant
- dry, rough and scaly skin, as is the case with neurodermatitis, is also smoothed out
Why omega 9 fatty acids are important for us
Now you know about the many health benefits of Omega 9. But this fatty acid can do much more than "just" support your cardiovascular system, lower your LDL cholesterol, and strengthen your skin.
1. omega 9 keeps your arteries healthy
If your arteries get clogged, you can have a stroke or heart attack.
To prevent this from happening, you should provide your body with enough Omega 9. This will improve your blood supply and keep your arteries healthy.
2. strengthening your immune system
With sufficient Omega 9, you also do something good for your immune system. The unsaturated fatty acid strengthens you all around. In the cold season, it protects you and your immune system from viruses.
An intact immune system helps to eliminate free radicals. In addition, your metabolism is stimulated and improved.
3. reduce risk of diabetes
More and more frequently, people are developing insulin resistance. In this case, the body can no longer absorb insulin, but continues to produce it. Type II diabetes develops.
If you consume enough omega 9, the risk of contracting the disease decreases.
4. your energy is increased
Omega 9 contains various oleic acids. They provide your body with more energy. You will feel more powerful and fresh again. Mood swings will also be a thing of the past if you eat olive oil and nuts regularly.
5. control appetite with fatty acids
An unhealthy and improper diet can cause many physical ailments. Do you know the feeling of getting hungry again soon after eating unhealthy food? So you eat again and gain weight.
Omega 9 has the potential to break exactly this vicious circle. When you eat Omega 9 foods regularly, your appetite is regulated. You are no longer constantly hungry and do not gain weight.
But now pour olive oil on the burger helps little :)
6. omega 9 prevents diseases
Adrenoleukodystrophy? What is that supposed to be? This is a genetic disease that can be recognized by a loss of myelin, among other things.
Myelin is a fatty substance that covers your brain cells. If fatty acids form around the cells, then they can become damaged. Sufferers of this disease can suffer from speech problems, hearing impairment, hyperactivity and various seizures. Researchers have found that Omega 9 can prevent the development of adrenoleukodystrophy.
Why a tablespoon of olive oil a day is healthy
Have you ever received the tip to take a tablespoon of olive oil daily? This advice is not new, but has its justification.
But how should olive oil affect your health? Olive oil contains a lot of omega 9.
This will help your cardiovascular system and regulate your cholesterol levels. But also the communication of your nerve cells will improve, as well as the health of your blood vessels.
That should be enough arguments for putting a tablespoon of olive oil on your salad every day. This is not only delicious, but also incredibly healthy.
That's why olive oil helps against constipation!
Important Omega 9 Foods
Our body produces omega 9 itself. But only if we eat a healthy diet. And in between times put these foods on the menu:
- Nuts (Cashews*peanuts, walnuts, hazelnuts, almonds and Brazil nuts)
- Seeds and kernels (sesame, Chia seeds*hemp seeds, pumpkin seeds, sunflower seeds and Flaxseed*)
- Vegetable oils (linseed oil, sunflower oil, hemp oil, walnut oil, rapeseed oil and soybean oil)
- Olives
- Coconut pulp
- Avocado
There should be something for every taste. :)
How much Omega 9 you need per day
About one third of adults in German-speaking countries struggle with elevated blood lipid levels. Of course, there are various methods to combat this.
But it makes sense in any case in the first step to change the diet. And we don't mean putting the chips from left to right ;-)
How much healthy fatty acids are absorbed by your body depends on various factors. In any case, you should pay attention to an appropriate ratio between omega 9, 3 and 6.
One to two tablespoons of olive oil per day is enough. This will provide your body with enough omega 9. It is best to spread this amount over the entire day and not take it all at once. This way the body can process it more easily.
Our conclusion
Omega 9 fatty acids, unlike Omega 3 and Omega 6, are produced by the body itself. Nevertheless, it makes sense to take a tablespoon of olive oil every day.
so you strengthen your immune system, have more power and benefit from the many health benefits.
You do not like olive oil? No problem. Then grab nuts or avocados.
Enjoy it and stay healthy!
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