+15 foods with omega 9


The benefits of omegas 3, 6 and 9 are the best known, although the latter is perhaps the least known among the fatty acids within the omegas. The foods that contain them are increasingly widespread among society. For example, omega 3 is known that vegetable oil and oily fish are two of the main foods that contain it and its consumption favors health care, since thanks to their properties these foods protect and strengthen the heart and proper blood circulation, as well as the skin and other relevant aspects for optimal health. It is also known in detail everything that omega 6 brings to the human body with properties that favor the immune system and other anti-inflammatory functions. However, omega-9 fatty acid is the least known of these three and is equally important in maintaining a healthy life. What exactly is this type of omega? What are its benefits? If you want to know all this and know what foods with omega 9 you can consume, we recommend you read this interesting article from.

+15 foods with omega 9

What is omega 9

Omega 9 is a fat whose chemical structure has a double pathway, that is, it is monounsaturated. Its function is decisive in the management that the body makes of cholesterol, since it favors its regulation. It manifests itself fundamentally in two ways: oleic acid and erucic acid. The first is the most recommended and, surely, the most present in your diet. The omega-9 fats you should consume are 15% of total daily calories, which means about 30 grams in a diet that is around 2,000 calories.

The popular ignorance of this omega with respect to 3 and 6 is possible that it is due to the fact that the human body can synthesize it. On the other hand, the other two are only captured by food, so they are considered as primordial in food.

Benefits of omega 9 and its properties

All foods with omega 9 have quite a few benefits for your health. The main one is linked to cholesterol, but, by way of summary, these are the main benefits of omega 9:

  • It reduces LDL or popularly known as bad cholesterol.
  • It also regulates the triglycerides present in the blood, which favors the prevention of cardiovascular problems and diseases.
  • On the other hand, it increases cholesterol called HDL or good cholesterol. In this way, it prevents the arteries from becoming saturated and keeps them in good condition.
  • It also lowers high blood pressure and helps protect the red blood cell membrane.

If regulating bad cholesterol and triglycerides is important to you because you have too high levels, you can also check out this other article about Foods to lower cholesterol and triglycerides.

Properties of omega 9

Omega 9 also provides anti-inflammatory and antioxidant properties. In addition, it is a great ally to alleviate health problems related to the skin, such as dermatitis and psoriasis. These fatty acids are highly recommended if you suffer from gastrointestinal problems or constipation, because they regulate intestinal transit.

Finally, the regular consumption of omega 9 helps reduce the risk of the appearance of certain diseases and reduce their symptoms, such as diseases that affect brain functioning or neurodegenerative diseases, such as Alzheimer's. Also, if you suffer from anxiety and stress problems you will find in this fat a great ally for your well-being.

Foods with omega 9 – list

After knowing what these fatty acids really are and the benefits they bring to your body, in we want to give you a list of foods rich in omega 9 so you can introduce them into your diet in the way that interests you most.

Oils with omega 9

  • Olive oil: it is the main food by which the body assumes this fat. Most of its composition is oleic acids (80%). If you want to include it in your alienation, keep in mind that it is ideal for dressing salads because it is better to consume it in curdo than cooked.
  • Other vegetable oils: sunflower, considered “high oleic” (also contains 80%). You can also opt for argan, almonds, peanuts, soybeans or basic sunflower, but the number of oleic acids contained in these oils is somewhat lower.

Fruits and fruits with omega 9 oleic acid

  • Avocado: for every 200 grams, it contains 30 of oleic acid.
  • Hazelnuts: contain 45 grams of oleic acid, pistachios 34 and almonds 33 per 100 grams of each food.
  • Olives, pine nuts and peanuts contain about 20 grams per 100.
  • Walnuts have 10 grams per 100.

Plants with omega 9

Certain vegetables contain omega 9. Although it is to a lesser extent than the foods discussed above, they are another source with which you can nourish yourself with these fatty acids. Some of the best known in the culinary field are the following:

  • The tigernut: you can eat them fresh or take them with the horchata.
  • Okra: it is a vegetable similar to a pepper and is consumed in some stews and soups.
  • Nettles: you can eat them in creams, soups or infusions.
  • Evening primrose: you can find it in oils.
  • Lycopodium: a plant considered medicinal and that serves, mainly, to treat some problems related to the skin.

Omega 9 is also found in the fats of some animals, such as oily fish, and can help you reach the daily dose you need of these fatty acids. Even so, it is important that you control your consumption since, in its composition, there are also saturated fats that can pose a problem in your goal of maintaining a healthy life.

In addition, you can take omega 9 in capsules, as well as omega 3 and 6 fatty acids. You may also be interested in knowing foods rich in omega 3 and foods rich in omega 6.


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