Omega fatty acids in food. Omega fatty acids in food Omega 9 olive oil

Unsaturated fatty acids omega-3, omega-6 and omega-9: benefits and harms, consumption rates, products containing them, proportions of fatty acids in the human diet.

Fatty acids are saturated and unsaturated. The second group includes polyunsaturated fats omega-3 and omega-6 and monounsaturated omega-9. 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, except for 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 became interested in the excellent health and longevity of the Eskimos living in the coastal regions of Greenland. Numerous studies have 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 studying the blood composition of other northern peoples - residents of Japan, the Netherlands and coastal regions of other countries.

Omega-3

Benefits of Omega-3

Omega-3s include docosahexaenoic acid, eicosapentaenoic acid, and alpha-linolenic acid. These healthy fats protect our internal organs, prevent blood from thickening and joints from becoming inflamed; the strength of nails, velvety skin, beauty of hair, healthy blood vessels, visual acuity, and ability to bear children depend on them. Omega-3s are very strong antioxidants; they prevent early aging and cancer, and thanks to their ability to regulate fat metabolism, they help fight overweight. Among other things, omega-3s promote wound healing, which is why they are simply irreplaceable for ulcers and gastritis. Their use is a prevention of depression, Alzheimer's disease, and osteoporosis. Omega-3 restores hormonal balance, regulates calcium levels in the body, improves functioning immune system, help in the treatment of migraines, psoriasis, eczema, diabetes, bronchial asthma, arthrosis and other misfortunes. They are able to cope with emotional disorders, chronic fatigue syndrome, headaches and menstrual pain, 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 oil;
red, black caviar;
seafood: shellfish, scallops, shrimp;
flaxseed, soybean, sesame, canola, rapeseed unrefined vegetable oils;
soybeans, tofu;
sprouted wheat;
flax-seed;
raw soaked walnuts, almonds and macadamia nuts;
country bird eggs;
beans, broccoli, cauliflower, melon, spinach.

About 1-2% of daily calories should come from omega-3 fats, which 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 norm is contained in 70 g of salmon, 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 standards may 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: while tuna contains only 3.5%, soybean oil contains approximately 55%, and flaxseed oil contains 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. A lack of fatty acids can be accompanied by depression, memory impairment, joint pain, constant constipation, diseases of the mammary glands, joints, liver, cardiovascular disorders, and acute deficiency can lead to the development of schizophrenia.

Excess omega-3 is harmful to the body, as is a lack of these fats. It can provoke hypotension, irritability, increased anxiety, lethargy, weakness, weak muscle tone, malfunction of the pancreas, and increased bleeding of wounds.

Omega-6

Benefits of Omega-6

Omega-6 polyunsaturated fats include linoleic, arachidonic and gamma-linolenic acids. Doctors consider the latter a very valuable and healing substance. With sufficient consumption, gamma-linolenic acid can reduce the negative manifestations of PMS, maintain skin elasticity, healthy hair and strong nails, prevent and help treat ailments such as diabetes, 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, poppy;
pumpkin seeds;
sprouted 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 lard - we already consume enough of them. 3-4 pieces of lard a week will only be beneficial, since this product contains substances that are not found anywhere else. As for oil, the main thing is not the quantity, but the quality of this product. You need to use cold-pressed oil - season salads and other dishes with it. The only thing every housewife needs to know is that you can’t cook food with unrefined oil, especially fried foods, it is better to use refined vegetable or melted butter.

The recommended intake of omega-6 for adults is 8-10 g per day (approximately 5-8% of the daily calorie intake).

Omega-6 excess and deficiency

Abuse of omega-6 fats leads to weakened immunity, hypertension and other cardiovascular disorders, the development of inflammatory processes and even oncology. A clear example of this is the residents of the United States, who consume a lot of foods with excess omega-6 content - processed foods, fast food, fatty meats.

Omega-6 deficiency can result in consequences such 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 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. Consumption of foods rich in omega-9 is a prevention of thrombosis, cancer, and 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 flaxseed, rapeseed, soybean, hemp, sunflower, olive oils;
peanut, sesame, almond oil;
pork and beef fat;
tofu;
cod oil;
pork, poultry;
almonds, cashews, hazelnuts, pistachios, pecans, walnuts and Australian nuts;
sunflower seeds, sesame seeds, pumpkin seeds.

To compensate for the lack of oleic acid in the body, it is enough to eat a handful of any nuts every day, as long as they are soaked and raw.

Omega-9 excess and deficiency

If there is not enough oleic acid in the body, a person’s mucous membranes dry out, the digestion process is disrupted, memory deteriorates, nails peel, skin dries, joints ache, arthrosis and arthritis develop, blood pressure rises, weakness, fatigue, depression develops, increased susceptibility to infections and colds due to decreased immunity. But like any healthy food, omega-9 should not be overused.

Proportions of fatty acids in the daily menu

For full health, we need to consume all natural fats - both animal and plant origin. But not only their quality is important (extra virgin oil, not refined, fresh sea fish, not frozen, smoked, fried, and farmed, raw and soaked nuts, not fried), but also their correct ratio .

Omega-6 predominates in the foods we are used to eating - sunflower oil, pork, butter, etc. For a 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 disturbed, omega-6, which is present in excess in the body, instead of protecting health, begins to destroy it. The solution is simple: add a spoonful of flaxseed or some other rich omega-3 oil to your daily menu, eat a handful of walnuts and treat yourself to a portion of seafood at least once a week. An excellent helper in solving this problem is fish oil, but before consuming it, it is recommended to consult a doctor.

Sufficient consumption of healthy fats and their optimal balance in the body is an essential condition for good health. Omega-3, omega-6 and omega-9 fatty acids 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.

Omega-9 fatty acids are a small group of monounsaturated fatty acids (MUFAs) that can influence body function. Numerous studies have found that compounds belonging to this class play a truly significant role in maintaining human health and external attractiveness. At the same time, the lack of these substances negatively affects the functioning of most internal organs and systems and provokes the development of a wide range of diseases.

The omega-9 MUFA group includes 6 compounds that are similar in composition and biochemical properties. The human body can produce all these substances on its own, however, under the influence of unfavorable factors, the synthesis processes can significantly slow down or stop altogether. To avoid the unwanted effects of omega-9 fatty acid deficiency, you need to know which foods contain these vital components and include them in your diet as needed.

Biological role of omega-9 fatty acids

Without fatty acids belonging to the omega-9 class, normal functioning of the body is impossible. Substances included in this group:

provide normal conditions for metabolic processes to occur;
reduce the content of “harmful” cholesterol in the blood, prevent its accumulation on the walls of blood vessels, and prevent the occurrence of atherosclerosis;
maintain normal blood glucose levels and prevent the development of diabetes;
reduce the likelihood of hypertension, weaken the effect of factors that increase blood pressure;
protect women from breast cancer and reduce the risk of other oncological diseases, block the processes of cancer cell division;
help strengthen the immune system;
participate in the synthesis of certain hormones;
slow down the processes leading to aging of the body;
prevent the formation of blood clots;
regulate muscle function, maintain muscle tone;
give blood vessels strength and increase their elasticity, reduce the likelihood of developing cardiac diseases;
improve digestive processes and prevent constipation;
increase the body’s resistance, reduce the risk of infection by bacteria and viruses;
are one of the most important sources of energy for human body;
reduce the negative impact of stress on the body, help cope with depression;
help improve memory;
support the health and beauty of nails, hair and skin.

Omega-9 MUFA intake standards

The daily requirement of the human body for monounsaturated fatty acids reaches 18% of the total calorie content of the daily diet. However, this indicator may change under the influence of a number of factors.

For example, the need for MUFA is increasing:

when inflammatory processes occur in the body (regardless of their location);
when identifying vascular and heart diseases;
with excessive physical activity(for example, during intense and regular sports training).

Recipe for the occasion: :

In turn, factors contributing to the reduction daily norms consumption of these substances are:

low blood pressure;
active intake of polyunsaturated omega-3 and omega-6 fatty acids into the body (MUFAs can be synthesized from these compounds);
identification of disturbances in the functioning of the pancreas;
period of breastfeeding a newborn;
pregnancy.

What foods contain omega-9 fatty acids?

The richest sources of omega-9 MUFAs are vegetable oils - they contain these compounds in an easily digestible form. Detailed information about their concentration in products belonging to this group is presented in the table.

Along with vegetable oils, other foods can become sources of omega-9 fatty acids for humans:

fish oil;
soybeans;
chicken, turkey and other types of poultry;
salo;
all types of nuts, etc.

More precise data on the content of these substances in the listed products is also presented in table form.

Unfortunately, omega-9 fatty acids are easily destroyed by exposure to external factors(including thermal ones). That is why when storing and preparing dishes from products that are their sources, you must follow several simple rules:

when choosing vegetable oils give preference to those sold in dark glass bottles (it is also advisable to choose smaller containers);
store food only in dark places, protected from direct sunlight;
avoid purchasing refined oils (there are practically no MUFAs left in their composition);
reduce time as much as possible culinary processing products that are sources of MUFA.

Deficiency of omega-9 fatty acids and their excess in the body

The human body can synthesize omega-9 fatty acids on its own, so a deficiency of compounds belonging to this class is quite rare. The most common cause of MUFA deficiency is prolonged fasting or following diets that include complete exclusion of fatty foods from the menu.

A person who refuses to consume fat puts his body in danger. In particular, a deficiency of omega-9 fatty acids can trigger a number of undesirable consequences, including:

significant weakening of the immune system;
increased susceptibility to colds and infectious diseases;
exacerbation of all diseases that occur in a chronic form (primarily pathologies of the musculoskeletal system);
the occurrence of arthrosis, arthritis and other joint diseases;
disturbances in the functioning of the digestive system (deterioration of intestinal motility, prolonged constipation);
causeless general weakness, rapid fatigue under habitual loads;
memory impairment, unusual absent-mindedness, inattention;
loss of the ability to concentrate on one activity for a long time;
deterioration appearance and hair condition (loss of shine, pathological hair loss, etc.);
increased blood pressure;
dryness, lifelessness, uneven and unhealthy skin tone;
delamination, increased fragility of the nail plates;
a constant feeling of thirst, drying out of the mucous epithelium of the oral cavity, the appearance of cracks and ulcers on its surface;
feeling of dryness in the eyes;
the appearance in women of gynecological problems associated with changes in the internal environment of the vagina, pain during sexual intercourse;
depressive states, depressed mood, emotional instability.

Excessive intake of MUFAs into the body also has a negative impact on human health. Abuse of products and medications with a high content of these substances can cause obesity, exacerbation of pancreatic diseases, disruption of the cardiovascular system, development of cirrhosis of the liver and dysfunction of the digestive system. In addition, excessive concentrations of compounds belonging to this class may adversely affect reproductive function, disrupt the development of the fetus during pregnancy or create additional difficulties in conceiving a child.

Necessary substances - vitamins, microelements and fats - come with the consumption of certain products. However, it should be understood that fats can be different. Consumption or abuse of fatty foods (pork, lard, milk, barbecue, fast food, processed foods) is harmful. These fats are saturated. If such food predominates in the diet, the risk of developing pathologies of the cardiovascular system, pancreas, and liver automatically increases.

There are also unsaturated fats - healthy 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 their table the greatest content in food products.

Omega 3 is an essential 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 that have similar biochemical properties. There are more than ten compounds in this group with different chemical composition. The most useful include alpha-linoleic, decosahexaenoic and eicosapentaenoic acids.

The role of Omega 3 for humans is difficult to overestimate. Substances that belong to this group contribute to:

significant acceleration of metabolic processes;
formation of the central nervous system, endocrine system and brain;
formation of cell membranes;
preventing the occurrence and subsequent spread of inflammatory processes;
improving the condition of hair, reducing its fragility and preventing pathological hair loss;
preventing the development of dermatological pathologies;
increasing visual acuity, reducing the risk of ophthalmic diseases;
minimizing the risk of developing cardiovascular diseases;
normalization of hormonal levels;
improving performance;
combating chronic fatigue;
prevention of joint diseases;
maintaining normal blood sugar levels;
improving the condition of the skin, giving it elasticity and firmness.

In order for all organs to work harmoniously and omega 3 to perform their functions correctly, products containing substances must enter the body every day. According to some studies, the imbalance of two types of acids - omega 3 and 6 is widespread and there is often an excess of omega 6 against the background of a lack of omega 3. The optimal ratio is 2:1.

Daily requirement body in an element is 1 gram. Depending on age and health status, the need for acids may increase up to 5 grams. People suffering from hypertension, depressive disorders, atherosclerosis, hormonal imbalance, oncological pathologies, brain diseases, cardiovascular diseases and Alzheimer's disease are recommended to consume 4-5 grams of the element per day.

Foods rich in the compound: table

In order to ensure optimal absorption of acids, the body must receive enzymes that ensure the effective use of PUFAs. In infancy, these components come with mother's milk, but in adults, these enzymes are produced in sufficient concentration.

Product name, 100g	Omega-3 in g	General content fat in g
Common fatty herring	1,8	9,8
Anchovy, canned in oil	1,8	8,3
Regular fatty salmon	1,8	10,5
Chinook salmon fat	1,7	11,4
Common mackerel fatty	1,1	15,1
Rainbow trout is fat	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 cup	0,7	11

Products containing omega 3 enter the gastrointestinal tract, are digested, and the acid is absorbed in the upper intestine. When creating a menu, several important features should be taken into account.

During food intake, approximately 20% of EFAs are lost. This is why doctors often prescribe fish oil capsules. In this form, the necessary substance and in the required concentration reaches the intestines. It is the capsule that promotes 100% absorption.

In order for the substance to be better absorbed and bring exceptional benefits, it is necessary to properly store food and prepare dishes. NLCs are afraid of oxygen, heat and light. Products rich in the substance should be stored in hermetically sealed containers in the refrigerator. In order to preserve important substances, the cooking process should be carried out in a gentle manner. When deep-frying food, the beneficial qualities of the product are destroyed.

After entering the body, the acids interact with vitamin D. A combination of omega 3 and retinol or omega 6 is useful.

Improved digestibility is observed when combining PUFAs with proteins.

The richest sources of the compound are fish and seafood. But only the fish that is caught in the open sea will be useful. Fish products obtained from farms cannot boast of a high content of essential acids.

Fatty acids are also found in sufficient quantities in products of plant origin: flax seeds, walnuts, wheat germ, beans, cereals and herbs.

In order to enrich the body with useful substances, it is recommended to consume: fish oil, hazelnuts, lentils, black caviar, mackerel, salmon, herring, tuna, oysters, shrimp.

Deficiency and excess of omega 3 PUFAs: causes and symptoms

Element deficiency is a fairly common phenomenon. The lack of fatty acids is caused by: refusal to eat food of animal origin; following excessively strict diets; disruptions in the functioning of the gastrointestinal tract; illiterate approach to diet planning; prolonged fasting.

Insufficient intake of unsaturated fatty acids into tissues and organs is accompanied by the following manifestations:

constant thirst;
dandruff;
pathological fragility of hair, increased hair loss;
deterioration in appearance;
brittle nails;
skin rashes;
drying and peeling of the skin;
itching of the dermis;
upset stool, frequent constipation;
painful sensations in joints, muscles and tendons;
disruption of the wound healing process;
mental retardation;
decreased recovery rate after intense physical activity;
susceptibility to colds;
rapid fatigue;
constant malaise;
significant deterioration in attention;
decreased performance.

Acute and prolonged deficiency of the substance is fraught with an increased risk of central nervous system pathologies. In order to eliminate alarming symptoms, it is recommended to enrich the diet with foods rich in PUFAs and take fish oil capsules.

Acid overdose is rare. The main cause of the disease is the excessive accumulation of substances that belong to this group in the tissues of the human body due to the uncontrolled use of medications with EFAs. An excess of an element is as harmful as a deficiency. An overdose of the substance is characterized by: a gradual decrease in blood pressure, stool upset, prolonged diarrhea, disruptions in the functioning of the gastrointestinal tract, and decreased blood clotting.

To get rid of these manifestations, you need to seek the help of a doctor. He will either adjust the dose - reduce it, or completely stop taking the medications.

Omega 6 acids: role, benefits and needs

The substance belongs to polyunsaturated fatty acids. This group includes about 11 compounds, but only two are considered especially 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 component of membranes and other structural elements of cells. PUFAs, when introduced into the body in sufficient quantities, contribute to:

normalization of metabolic processes;
improving the condition of hair, skin and nails;
preventing the development of cancer;
normalization of the functioning of the reproductive system;
strengthening bone tissue;
improving mood;
combating 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 effective medicine from multiple sclerosis. The maximum result of such therapy is observed with the simultaneous intake of omega 6 and 3 into the body.

The human body is not able to produce PUFAs 6 and 3. Therefore, the only way to compensate for the deficiency of substances is to consume foods and medications rich in them. The need for compounds varies depending on age and gender. Average rate acid consumption per day for an adult is 7.4-14 g.

In some cases, the need for EFAs may increase slightly. More products with these compounds should be consumed by pregnant women, people suffering from liver and gastrointestinal pathologies, as well as deficiencies of certain vitamins. During the cold season, the need for the substance also increases.

Sources of Omega 6, table Product name, 100g Omega 6, in g

Peanuts	15
Brazil nut	20,540-26,600
Mustard seeds	5.3
Walnuts	11
Pine nuts	34
Cashew	7661
Coconut flakes (dried)	0.293
Roasted sesame (without peel)	21.6
Roasted sesame (with peel)	21.6
Raw sesame (without peel)	27.5
Raw sesame (with peel)	22.35
Flax-seed	6
Poppy	28,300-30,500
Macadamia (Australian nut)	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
Rapeseed high erucic	9.65
Black chia seeds	5.4
Sesame seeds	102.56
Flax seeds	55.1
Pumpkin seeds	20,703-20,710
Apricot fruit seed (kernel)	10.93
Cherry fruit seed (kernel)	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
Pineapple	0.084
Orange	0.168
Watermelon	0.013
Banana	0.035
Grape	0.09
Cherry	0.052
Pomegranate	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 (strawberry)	0.182
Gooseberry	0.174
Corn germ	2100
Lemon (fruit pulp without peel)	0.385
Raspberry	0.473
Mango	0,019-0,026
Mandarin	0.043
Sea buckthorn	1845
Peach	0,084-0,156
Plum	0.044
Red currant	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

This group of substances is found in the highest concentration in vegetable oils: grape, poppy, sunflower, wheat, corn, cottonseed, soybean, coconut, palm, flaxseed, mustard.

The element is found in sufficient quantities in fish and seafood: flounder, shrimp, trout, black caviar, salmon, oysters, marine mollusks, cod.

Interaction of omega 6 and 3: features

The impact 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. During clinical studies, it was found that the intake of omega 6 in excess compared to the consumption of omega 3 is more dangerous, since can cause the development of diseases such as asthma, atherosclerosis, arthritis. The optimal ratio of these compounds is considered to be 4:1.

Deficiency and excess: how they manifest themselves

With a healthy and balanced diet, fatty acids enter the body in sufficient quantities. Such a phenomenon as a deficiency of elements is rare. A lack of PUFAs can be caused by: prolonged fasting, refusal to eat fatty foods, poor nutrition, and disruptions in the functioning of the digestive tract.

The disease is characterized by the following symptoms:

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;
development of weeping eczema;
increased PMS symptoms;
painful sensations in the spinal column;
deterioration of bone tissue;
development of joint diseases;
rapid weight gain;
disruptions in the reproductive system, inability to conceive a child.

You can get rid of these symptoms. For this purpose, it is recommended to correct the diet and enrich it with food sources of PUFAs, as well as taking medications that contain the compounds.

Fatty acid overdose is also rarely diagnosed. The main cause of the disease is the abuse of products and drugs with omega 6 FAs. An excess of substances is fraught with the development of thrombosis, cardiovascular pathologies and inflammation in internal organs and tissues.

In order to prevent overdose, as well as eliminate unpleasant symptoms, experts advise monitoring the intake of fatty acids into the body, and, if necessary, quickly making adjustments to the diet and stopping taking medications.

Omega 9: benefits, daily requirement

Omega 9 FAs are monounsaturated fatty acids. It has been proven that compounds of this group play a significant role in maintaining human attractiveness and health. The peculiarity and difference between omega 9 and FA 3 and 6 is that the human body can produce the first group independently.

Without MUFA, the normal functioning of organs and systems is impossible. These compounds take an active part in many physiological processes and contribute to: maintaining the beauty and health of hair, skin and nails; reducing the negative impact of stress, increasing the body's resistance to various pathological processes; normalization of the functioning of the gastrointestinal tract; strengthening blood vessels; slowing down the aging process; preventing the formation of blood clots; regulation of muscle function, maintaining muscle tone; normalization of hormonal levels; increasing the protective properties of the body; reducing the risk of developing cancer pathologies; normalization of the work of the cardiovascular system, preventing the development 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 calorie content of the daily diet. But this indicator, due to certain reasons, may vary somewhat. People who suffer from cardiovascular pathologies and inflammatory processes in tissues or organs need more fatty acids. More omega 9 is also needed during intense physical activity.

In some cases, the daily requirement for an element may be slightly reduced. This is observed during pregnancy and breastfeeding, low blood pressure, malfunction of the pancreas, as well as with active intake of omega 3 and 6 PUFAs into the body.

Source Products

Omega-9 acids are found in foods of both animal and plant origin. MUFAs are found in the highest concentrations 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, trout. For more details, see the table:

Product name, 100g Omega 9, in g

Olive oil	82
Mustard seeds (yellow)	80
Fish oil	73
Flaxseed (unprocessed)	64
Peanut butter	60
Mustard oil	54
Rapeseed oil	52
Lard	43
Fish of the northern seas (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
Soybeans	4
Trout	3,5
Turkey meat	2,5

MUFAs are easily destroyed and are susceptible to thermal effects. Therefore, if you want to keep the maximum amount of compounds in your products, take into account the following recommendations.

The duration of culinary processing of products rich in essential fatty acids should be reduced as much as possible.

Avoid purchasing refined oils. Such products are already processed and contain virtually no essential MUFAs.

Store products in a dark place, protected from sunlight.

When purchasing vegetable oil, give preference to the product that is sold in a dark glass bottle.

Deficiency and excess of MUFA: causes and symptoms

The human body is able to produce Omega-9 FAs on its own, so a deficiency of substances in this group is rarely diagnosed. MUFA deficiency can be triggered by: frequent diets and fasting, as well as a complete refusal to eat fatty foods.

This disease is accompanied by the following symptoms:

frequent depressive disorders;
depressed mood;
emotional instability;
development of gynecological ailments (changes in the internal environment of the vagina, painful sensations during intimacy);
feeling of dryness in the eyes;
constant thirst, xerostomia, the appearance of cracks and ulcers in the mouth;
deterioration of the condition of the skin, hair and nails;
increased blood pressure;
significant weakening of the immune system.

In addition, with insufficient intake of fatty acids into the body, the appearance of malaise, fatigue, absent-mindedness, inattention, disruptions in the functioning of the gastrointestinal tract, and the development of joint pathologies are noted.

In order to eliminate these symptoms, experts advise adjusting the diet and enriching it with food sources of MUFA.

Overdose is a rare phenomenon and is caused by inappropriate use 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 cardiovascular system, gastrointestinal tract and pancreas, as well as the development of cirrhosis.

An excess of the element also has a detrimental effect on reproductive function. An overdose of MUFAs is fraught with impaired fetal development and 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 products with fatty acids.

Polyunsaturated and monounsaturated fatty acids are extremely important for the human body. Sufficient intake of these compounds helps maintain health and attractiveness. If substances are supplied in small quantities or, conversely, excessively high concentrations, sooner or later this leads to the appearance serious problems with health. Only by observing the measure can you get the maximum benefit from PUFAs and MUFAs.

Omega-9 monounsaturated fatty acids (MUFAs) are essential for good health. Our body independently synthesizes useful substances. But in some pathologies, the production of fatty acids is disrupted. They require additional intake from food or medicines. What role does omega-9 play and why is it taken? Let's figure it out.

Biological role and species

Omega-9 acids are part of every cell and perform anti-inflammatory, plastic and energy functions. Fatty acids improve the condition of blood vessels, promote the synthesis of hormones and the absorption of vitamins. They support the functioning of the immune system and reduce the risk of developing many diseases.

There are several types of monounsaturated fatty acids that belong to the omega-9 group. One of them is oleic acid. It is involved in the construction of cell membranes of body tissues.

Eicosenoic acid strengthens hair roots, deeply moisturizes the skin and protects it from ultraviolet exposure. Its source is mustard, rapeseed and jojoba oil.

Selacholic acid is particularly beneficial. It is involved in the synthesis of neuronal mylein and stimulates the restoration of nerve fibers.

Nervonic acid is actively used in medicine to treat stroke, multiple sclerosis and adrenoleukodystrophy. You can get it from sesame or flaxseed, salmon and mustard.

Erucic acid is found in large quantities in plants (rapeseed, mustard and rapeseed). Its excessive intake into the body provokes the development of pathologies of the cardiovascular system, liver, kidneys and genital organs. This is due to the high toxicity of the product and the inability of the digestive system to remove it from the body.

Useful properties

Omega-9 acids regulate the functioning of the nervous, endocrine and digestive systems, support immunity and improve glucose absorption, which reduces the risk of developing hyperglycemia.

The omega-9 group has a positive effect on the functioning of the heart and the condition of blood vessels. MUFAs lower cholesterol levels and prevent the formation of plaques; minimize the risk of developing atherosclerosis, myocardial infarction or stroke.

Fatty acids improve metabolism, supply the body with energy and inhibit the growth of cancer cells.

Omega-9 drugs are used in the complex treatment of anorexia, obesity, atherosclerosis, diabetes mellitus, nervous disorders, heart attacks, strokes.

Omega-9 acids improve the condition of the skin, increase its protective function and promote hydration. Additionally, they regulate muscle function.

Fatty acids improve the interaction of neurotransmitters, vitamins and hormone-like substances. They reduce the risk of developing depression and increased nervous excitability.

Omega-9 is used in medical practice for the treatment of anorexia, obesity, atherosclerosis, diabetes mellitus, nervous disorders, heart attacks, strokes, arthrosis, arthritis, acne, alcoholism, premenstrual syndrome. Used in complex therapy of eye pathologies.

Harm and contraindications

Omega-9 fatty acids are contraindicated in people with individual sensitivity to them, during pregnancy and breastfeeding. Before starting use, be sure to consult with your doctor, who will make sure the product is safe for your body and prescribe the optimal dosage.

Fatty acids can only cause harm if there is an overdose or excessive accumulation of the substance. To avoid this, follow the recommended dose and plan your diet wisely, making it as healthy and balanced as possible.

Consumption standards

The daily requirement for omega-9 depends on your health status, living conditions, age and other factors. The average dose is 15–20% of the total calories.

With diseases of the cardiovascular system, inflammatory processes or increased physical activity, the need for monounsaturated fatty acids increases. The need for omega-9 decreases during pregnancy and lactation, with active consumption of omega-3 and omega-6, as well as in diseases of the pancreas.

Sources

Fatty acids of plant origin are best absorbed. Their sources are olive, flaxseed, mustard, peanut and hemp oils. To the list healthy products Omega-9 rich foods include lard, walnuts, peanuts, hazelnuts, sunflower and pumpkin seeds, trout, chicken and turkey meat.

Buy oils packaged in small dark glass containers. To prevent products from losing their beneficial properties, store them away from sunlight. Do not buy refined oil: it does not contain fats that are beneficial for the body.

Whenever possible, eat only fresh foods. During heat treatment, omega-9 is destroyed and the concentration of the substance decreases. This requirement does not apply to fish and meat, which a priori cannot be consumed raw.

Deficiency and excess

The body is able to synthesize omega-9 on its own. However, under the influence of negative factors, the production of beneficial substances decreases, and a deficiency of healthy fatty acids appears. This condition occurs during prolonged fasting, following strict diet and some diseases.

Omega-9 deficiency is manifested by a deterioration in health, a decrease in the body's defenses, and frequent viral and bacterial infections. The functioning of the digestive system is disrupted, constipation and other problems with intestinal function occur.

Your appearance also suffers from omega-9 deficiency: the condition of your hair worsens, your nails become brittle, and your skin becomes excessively dry.

This condition negatively affects nervous system and psycho-emotional state. Depression, impaired concentration and memory impairment are possible. Weakness and chronic fatigue are often observed.

An excess of omega-9 also negatively affects the functioning of the body. Metabolic processes are disrupted, which can lead to obesity and pancreatic diseases. The cardiovascular system suffers, and the risk of heart attack or stroke increases. This affects the liver and can trigger the development of hepatitis or cirrhosis.

Omega-9 fatty acids are beneficial to the body and support its normal functioning. Paying close attention to your health will help you recognize signs of deficiency or excess of a substance and eliminate the problem by adjusting your diet or taking medications.

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