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The lowdown on Omega-9!

The lowdown on Omega-9!

Never heard of it?!

Omega-9 is the third sibling in the omega family, however, it’s typically not as well-known as omega-3 and omega-6 because it’s not actually classed as an “essential” fat. This is because our own bodies can actually make it from other fat we eat. BUT…saying that does not mean that it’s not important to know a little bit about it!

Should I be interested in it?!

Potentially, yes! If you’re someone who follows a weight loss programme or lifestyle, which really restricts fat intake, you are likely to be in one of the following situations:

  • Not giving your body the tools to build its own omega-9
  • Getting barely any omega-9 from your food

I want to follow a low-fat diet/lifestyle, but I don’t want to miss out on my omega fats…

It is ok to follow a low-fat diet/lifestyle as long as you’re being clever with what fats you allow yourself to consume! Choosing which fats to include in your daily allowance is what’s important to make sure you’re hitting your omega targets without the burden on adding calories.

Some great food sources which contain this omega fat are:

  • Olive oil
  • Avocado oil
  • Sunflower oil
  • Peanut oil
  • Almonds
  • Cashews
  • Walnuts

By focusing on adding a few roasted and crushed almonds or cashews onto your stir fry or lunch time salads is an ideal way to easily get your omega-9!

So, what is good to know about it?

Immune System

In addition to omega-3, omega 9 also suggests having some role in keeping a healthy immune system, meaning spending more time enjoying life and less time in bed nursing a cold! It is also suggested that omega-9 also assists in the role of helping to reduce inflammation – helping to keep our overall health in good nick!

Mood-boosting and increasing levels of physical activity

A study found that when the diet was low in omega fats (3, 6 and 9) – also classed as unsaturated fats and higher in saturated fat, feelings of anger were greater among the participants. However, when the diet was higher in unsaturated fat and lower in saturated fat, levels of anger fell and physical activity increased!!

A final note

When it comes to the omega fats, there is definitely a varying level of importance which omega-3 being incredibly essential to our health throughout all of life basically! Omega-6 is what we need to make sure we have in the balance omega-9 also justifies being known about!

All in all the omega family is an important one and knowing the best way to get all 3 of these fats is optimal to good health!

Carrillo, C., Cavia, M., & Alonso-Torre, S. (2012). Role of oleic acid in immune system; mechanism of action; a review. Nutrición Hospitalaria, 27(4), 978-990.

Center for Science In The Public Interest. (2015). The benefits of polyunsaturated fats in your diet. Retrieved from

Jessimy, M. (2018). 11 amazing benefits of omega 9 fatty acid. Retrieved from

Kien et al. (2013). Substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure and with changes in mood. The American Journal of Clinical Nutrition, 97(4), 689-697. doi: 10.3945/ajcn.112.doi: 10.3945/ajcn.112.051730051730

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