Know the Top 10 Health Benefits of Sea Buckthorn Oil

 

Sea buckthorn oil has been used for thousands of years as a natural remedy against various ailments.

It is extracted from the sea buckthorn berries, leaves and seeds of the sea buckthorn plant (Hippophae rhamnoides), which may be a small shrub that grows at high altitudes within the northwest Himalayan region.

Sometimes mentioned because the holy fruit of the Himalayas, sea buckthorn are often applied to the skin or ingested.

A popular remedy in Ayurvedic and traditional Chinese medicines, it's going to provide health benefits starting from supporting your heart to protecting against diabetes, stomach ulcers and skin damage.

Here are 10 science-backed benefits of sea buckthorn oil.

1. Rich in Many Nutrients

Sea buckthorn oil is rich in various vitamins, minerals and beneficial plant compounds.

For instance, it's naturally filled with antioxidants, which help protect your body against aging and illnesses like cancer and heart condition .

The omega 3 seeds and leaves also are particularly rich in quercetin, a flavonoid linked to lower vital sign and a reduced risk of heart condition .

What’s more, sea buckthorn berries boast potassium, calcium, magnesium, iron and phosphorus. They also contain good amounts of folate, biotin and vitamins B1, B2, B6, C and E.

More than half the fat found in sea buckthorn oil is mono- and fat , which are two sorts of healthy fats.

Interestingly, sea buckthorn oil can also be one among the sole plant foods known to supply all four omega fatty acids — omega 3, omega 6, omega 7 and omega 9.

SUMMARY

Sea buckthorn oil is rich in various vitamins and minerals, also as antioxidants and other plant compounds potentially beneficial to your health.

2. Promotes Heart Health

Sea buckthorn oil may benefit heart health in several alternative ways .

For starters, its antioxidants may help reduce risk factors of heart condition , including blood clots, vital sign and blood cholesterol levels.

In one small study, 12 healthy men got either 5 grams of sea buckthorn oil or copra oil per day. After four weeks, the lads within the sea buckthorn group had significantly lower markers of blood clots.

In another study, taking 0.75 ml of Sea Buckthorn Oil Capsules daily for 30 days helped reduce vital sign levels in people with high vital sign . Levels of triglycerides, also as total and “bad” LDL cholesterol , also dropped in those that had high cholesterol.

However, the consequences on people with normal vital sign and cholesterol levels were less pronounced.

A recent review also determined that sea buckthorn extracts may reduce cholesterol levels in people with poor heart health — but not in healthy participants.

SUMMARY

Sea buckthorn oil may aid your heart by reducing vital sign , improving blood cholesterol levels and protecting against blood clots. That said, effects could also be strongest in people with poor heart health.

3. May Protect Against Diabetes

Sea buckthorn oil can also help prevent diabetes.

Animal studies show that it's going to help reduce blood glucose levels by increasing insulin secretion and insulin sensitivity.

One small human study notes that sea buckthorn oil may help minimize blood glucose spikes after a carb-rich meal.

Because frequent, long-term blood glucose spikes can increase your risk of type 2 diabetes, preventing them is predicted to scale back your risk.

However, more studies are needed before strong conclusions are often made.

SUMMARY

Sea buckthorn oil capsules may help improve insulin secretion and insulin sensitivity, both of which could protect against type 2 diabetes — though more research is required .

4. Protects Your Skin

Compounds in sea buckthorn oil may boost your skin health when applied directly.

For instance, test-tube and animal studies show that the oil may help stimulate skin regeneration, helping wounds heal more quickly.

Similarly, animal studies reveal that sea buckthorn oil capsules can also help reduce inflammation following UV exposure, protecting skin against sun damage.

Researchers believe that both of those effects may stem from sea buckthorn’s omega 7 and omega 3 fat content.

In a seven-week study in 11 young men, a mixture of sea buckthorn oil capsules and water applied on to the skin promoted skin elasticity better than a placebo.

There’s also some evidence that sea buckthorn oil may prevent skin dryness and help your skin heal from burns, frostbite and bedsores.

Keep in mind that more human studies are needed.

SUMMARY

Sea buckthorn oil may help your skin heal from wounds, sunburns, frostbite and bedsores. It’s going to also promote elasticity and protect against dryness.

5. May Boost Your system

Sea buckthorn oil capsules may help protect your body against infections.

Experts attribute this effect, in large part, to the high flavonoid content of the oil.

Flavonoids are beneficial plant compounds which can strengthen your system by increasing resistance to illnesses.

In one test-tube study, sea buckthorn oil prevented the expansion of bacteria like E. coli.

In others, sea buckthorn oil offered protection against influenza, herpes and HIV viruses.

Sea buckthorn oil contains an honest amount of antioxidants, beneficial plant compounds which will also help defend your body against microbes .

That said, research in humans is lacking.

SUMMARY

Sea buckthorn oil is rich in beneficial plant compounds like flavonoids and antioxidants, which can help your body fight infections.

6. May Support a Healthy Liver

Sea buckthorn oil can also contribute to a healthy liver.

That’s because it contains healthy fats, vitamin E and carotenoids, all of which can safeguard liver cells from damage.

In one study, sea buckthorn oil significantly improved markers of liver function in rats with liver damage.

In another study, people with cirrhosis — a complicated sort of disease — got 15 grams of sea buckthorn extract or a placebo 3 times per day for 6 months.

Those within the sea buckthorn group increased their blood markers of liver function significantly quite those given a placebo.

In two other studies, people with non-alcoholic disease given either 0.5 or 1.5 grams of sea buckthorn 1–3 times daily saw blood cholesterol, triglyceride and liver enzyme levels improve significantly quite those given a placebo.

Although these effects seem promising, more studies are necessary to form firm conclusions.

SUMMARY

Compounds in sea buckthorn may aid liver function, though more studies are needed.

7. May Help Fight Cancer Cells

Compounds present in sea buckthorn oil may help fight cancer. These protective effects could also be caused by the flavonoids and antioxidants within the oil.

For instance, sea buckthorn is rich in quercetin, a flavonoid which appears to assist kill cancer cells.

Sea buckthorn’s various antioxidants, including carotenoids and vitamin E , can also protect against this notorious disease.

A few test-tube and animal studies suggest that sea buckthorn extracts could also be effective at preventing the spread of cancer cells.

However, the reported cancer-fighting effects of sea buckthorn capsules are much milder than those of chemotherapy drugs.

Keep in mind that these effects haven't yet been tested in humans, so more studies are needed.

SUMMARY

Sea buckthorn oil provides certain beneficial plant compounds which can offer some protection against cancer. However, its effects are likely mild — and human research is lacking.

8-10. Other Potential Benefits

Sea buckthorn oil is claimed to offer additional health benefits. However, not all claims are supported by sound science. Those with the foremost evidence include:

8. May improve digestion: Animal studies indicate that sea buckthorn oil may help prevent and treat stomach ulcers.
9. May reduce symptoms of menopause: Sea buckthorn may reduce vaginal drying and act as an efficient alternative treatment for postmenopausal women who cannot take estrogen.
10. May treat dry eyes: In one study, daily sea buckthorn intake was linked to reduced eye redness and burning.

It’s important to notice that the majority of those studies are small and really few involve humans. Therefore, more research is required before strong conclusions are often made.

SUMMARY

Sea buckthorn may offer an array of additional health benefits, starting from reduced inflammation to menopause treatment. However, more studies — especially in humans — are needed.

The Bottom Line

Roncuvita - Sea buckthorn oil may be a popular alternative remedy for a spread of ailments.

It is rich in many nutrients and should improve the health of your skin, liver and heart. It’s going to also help protect against diabetes and aid your system .

As this plant material has been utilized in traditional medicine for thousands of years, it's going to be worth trying to offer your body a lift .

Omega 9 The Fatty Acids Body Makes Itself

Omega 9 are monounsaturated fatty acids. Unlike omega 3 and omega 6, omega 9 fatty acids are not considered essential, as they can be synthesised in the body from unsaturated fat.

What is omega 9?

Omega 9 fatty acids are fatty acids stored in your body fat. Your body has a little omega-3, more omega-6 and lots of omega-9. Your fat cells make omega 9 fat from the fatty acids your body doesn’t consume as energy.

What are food sources of omega 9?

You find Omega-9 fatty acids in olive oil, almond oil, walnuts, animal fat, fish and avocado. As omega-9 fatty acids can be produced in the body, and since we consume enough through a regular diet, you don’t need additional supplements of these fatty acids.

Some food sources of omega 9 are:

• sunflower oil
• argan oil
• peanut oil
• soya oil
• corn oil
• hazelnuts
• pistachios
• almonds
• sesame seeds
• pine nuts
• peanuts
• chia seeds
• olives
• cucumber
• acai
• macadamia nuts

Why is omega 9 good for you?

Substituting saturated fats with oild and fats containing unsaturated fatty acids such as omega-9, omega 3 or omega 6 fatty acids, helps to maintain a normal cholesterol level in your blood. As high cholesterol is a risk factor in the development of cardiovascular diseases, this is healthy eating for the health of your heart.

How to get enough omega 9

As your body produces the omega 9 fatty acids it needs and you consume enough through a regular diet, you don’t need additional supplements of omega 9.

Omega 9 Benefits, Foods, Risks and Side Effects

 

Omega 9 Benefits the Heart, Brain & Your Mood

It’s no wonder that there’s much puzzlement about what oils, fish and nuts are considered healthy fats and which ones are not. Most have heard of omega 3 fatty acids and maybe even omega-6 fatty acids, but what do you know about omega 9 fatty acids and the omega 9 benefits available in this type of fat?

Omega 9 fatty acids are from a family of unsaturated fats that are commonly found in vegetable and animal fats. These fatty acids are also known as oleic acid, or monounsaturated fats, and can often be found in canola oil, safflower oil, olive oil, mustard oil, nut oils and, nuts such as almonds. However, unlike omega 3 and omega 6 fatty acids, omega 9 fatty acids can be produced by the body, which means the need to supplement is not as important as the popular omega 3.

So what makes omega 9s something to pay attention to, particularly if our body can produce them on its own? It’s important to understand these fats because omega 9 benefits the body in a few key ways.

Omega 9 Benefits

Omega 9 benefits the heart, brain and overall well-being when consumed and produced in moderation. Here are three key omega 9 benefits to your health.

1. May Help Reduce the Risk of Cardiovascular Disease and Stroke

Research has shown that omega 9 fatty acids can help reduce the risk of cardiovascular disease and stroke. Omega 9 benefits heart health because omega-9s have been shown to increase HDL cholesterol (the good cholesterol) and decrease LDL cholesterol (the bad cholesterol). This may help eliminate plaque buildup in the arteries, which we know as one of the causes of heart attacks and strokes.

Canola oil, for example, is high in monounsaturated fat, low in saturated fat and has zero trans fat, but, it’s really tough to get non-GMO canola oil. While the industry is changing, it may be best to prepare foods at home. Other good omega 9s are avocados and almonds. In fact, the U.S. Food and Drug Administration recently approved a Qualified Health Claim suggesting that the daily intake of healthy fats may reduce the risk of coronary heart disease due to the unsaturated fat content. However, it also suggests moderating how much you take in daily.

2. Increase Energy, Decrease Anger and Enhances Mood

Omega 9 fatty acids, found in oleic acid, may help increase energy, decrease anger and enhance your mood. A clinical trial published in the American Journal of Clinical Nutrition focused on determining whether “lowering the ratio of saturated fatty acids to monounsaturated fatty acids in the Western diet would affect physical activity and the amount of energy used. The studies of physical activity and mood changes may mean that the type of fat we eat could alter cognitive function.”

The study concluded that the use of oleic acid was associated with increased physical activity, availability of more energy and even less anger. So if you’re exhausted and irritable, you may want to boost energy levels with omega 9, since omega 9 benefits extend to your mood and energy levels.

3. May Benefit Those with Alzheimer’s

Erucic acid is a monounsaturated omega 9 fatty acid found in fats like mustard oil. Studies show that it may normalize the accumulation of very long chain fatty acids in the brains of patients suffering from X-linked adrenoleukodystrophy (ALD), which is a serious genetic disorder affecting the adrenal glands, spinal cord and nervous system. It’s possible that mustard oil enhances cognitive function — therefore enhancing memory impairment.

Memory performance in normal naïve mice was tested in a study published in Pharmacology, Biochemistry and Behavior, showing that erucic acid may be a therapeutic agent for diseases associated with cognitive deficits, such as Alzheimer’s disease. This means you can add memory enhancement and improved cognitive function to the list of omega 9 benefits.

Omega 9 Foods vs. Omega 3 and Omega 6 Foods

Omega 3 and omega 6 fatty acids are more commonly sought after because our bodies cannot produce these alone, which is why they’re called “essential.” Typically, they’re derived from plants and fish oils. A recent survey suggests that as much as 10 percent of all supplements consumed are omega-3s from fish oil supplements.

Remember that our bodies produce omega 9 fatty acids on their own, so no need to overdo it, but you can replace some of the other oils and fats in your diet with these on occasion.

Omega 9 fatty acids, an oleic acid, can be found in olive oil (extra virgin or virgin), olives, avocados, sunflower oil, almonds, sesame oil, pistachios, cashews, hazelnuts and macadamia nuts, to name a few. Here’s some more info on the top omega 3, omega 6 and omega 9 foods:

Highest Omega 3 Foods

• Mackerel
• Flaxseed oil
• Salmon fish oil
• Sardines
• Flaxseeds
• Cod liver oil
• Walnuts
• Chia seeds
• Wild-caught Atlantic salmon
• Herring
• Tuna
• White fish

Highest Omega-6 Foods

• Safflower
• Grapeseed
• Sunflower oil
• Poppyseed oil
• Corn oil
• Walnut oil
• Cottonseed oil
• Soybean oil
• Sesame oil

Highest Omega-9 Foods

• Sunflower
• Hazelnut
• Safflower
• Macadamia nuts
• Soybean oil
• Olive oil
• Canola oil
• Almond butter
• Avocado oil

Fatty Acids and Triglycerides

Fatty acids, in general, do a few different things for our bodies. They’re the primary component of stored fat, they serve as important building blocks of cell membranes and they help regulate inflammatory processes. Fatty acids are important sources of fuel because, when metabolized, they yield large quantities of adenosine triphosphate, which gives us energy. Many cell types can use either glucose or fatty acids for this purpose.

There are two main types of fatty acids called saturated and unsaturated. Saturated fats are solid when at room temperature and found in animals and tropical plants. These are the omega 9 fatty acids. Unsaturated fats, classified as polyunsaturated fats, are usually liquid at room temperature and found in vegetables, seeds and, most common, fatty fish. This is what we know as omega 3 and sometimes omega 6 fatty acids.

Let’s dig a little deeper into fatty acids. Some diets recommend minimizing fats, but fats, if choosing the right ones, play an important role in your health. Dietary fat is broken down into fatty acids and other compounds, such as cholesterol. Some of these fatty acids, in particular if in excess, are converted into triglycerides, which can be used to store energy.

Triglycerides are a type of fat found in your blood, and having too much of this type of fat can raise the risk of coronary heart disease. A blood test can measure your triglycerides along with your cholesterol. There are a few factors that can raise your triglyceride levels, such as being overweight, lack of physical activity, smoking, too much alcohol use, a very high carbohydrate diet, certain diseases and medicines, and some genetic disorders.

Now that we understand triglycerides, what does that have to do with fatty acids? These triglycerides are used by the body when there is a demand for energy, and they come from free fatty acids. These free fatty acids are critical for metabolic functions, such as peptide hormone secretion and inflammation, and contribute to energy homeostasis, which is the regulation of body energy.

In particular, recent studies have shown that they improved glucose metabolism and systemic metabolic disorders. Ultimately, they help regulate energy metabolism. However, it’s important to note that while these fatty acids are very important for our bodies, the upset in the balance of that energy can be caused by excess food intake, leading to diseases, such as obesity and diabetes.

Risks and Side Effects

There has been much controversy over the internal use of mustard oil, a top source of omega 9. Fox news reported that due to the toxicity of erucic acid, a component found in mustard oil, it’s been banned in the U.S. as a product sold for consumption. It can be found in many stores as a massage oil.

Even though chefs use mustard oil regularly, make sure you check with your functional medicine doctor or general practitioner before using mustard oil or anything new in your diet.

It’s also crucial to have proper balance of omega fats. Too many omega-6s, in particular, can be harmful.

People with specific conditions, such as eczema, psoriasis, arthritis, diabetes or breast tenderness, should consult their doctors before taking any omega 6 supplements. Both borage oil and evening primrose oil reportedly lower the seizure threshold; therefore, individuals requiring anticonvulsant medication should exercise caution and discuss it with their physician.

Some omega-6 fatty acids, such as GLA, may increase or decrease the effects of certain medications.

In addition, consuming too many omega-6s and not enough omega-3s can throw off your fatty acid balance, which has numerous negative effects. That means you want to watch your omega-6 intake and eat a healthier diet than most Western diets. Try the Mediterranean diet as a guide, and monitor the type of fats you consume.

Conclusion

Unlike omega 3 and omega 6 fatty acids, omega 9 fatty acids can be produced by the body, which means the need to supplement is not as important as the popular omega 3.

Omega 9 benefits include helping reduce the risk of cardiovascular disease and stroke; increasing energy, decreasing anger and enhancing mood; and potentially benefiting people with Alzheimer’s.

Some of the top foods to get omega 9 benefits include sunflower, hazelnut, safflower, macadamia nuts, soybean oil, olive oil, canola oil, almond butter and avocado oil.

Sea Buckthorn Oil Capsules: Omega 3 6 7 9

 Sea buckthorn oil has been used for thousands of years as a natural supplement against various ailments. It is extracted from the berries, leaves and seeds of the sea buckthorn plant (Hippophae rhamnoides), which is a small shrub that grows at high altitudes in the northwest Himalayan region.

Omega 3 supplements are extremely well known when contrasted with their partners Omega 6 and Omega 7. In any case, presently individuals have gradually begun understanding the significance of adjusting all omega fatty acids.

With this rising awareness people read and came to know about Sea Buckthorn, though its name is Sea Buckthorn it is not found in the sea. 

 

About Sea Buckthorn

 

Sea buckthorn can almost be delegated the all-powerful miracle oil given its strongly rich nutritional profile, which incorporates nutrients A, B1, B2, C, D, E, K and P; carotenoids; flavonoids; amino acids; phenols; folic acid; natural acids; and other mineral components, also its fundamental fatty acid profile. It very well might be the only plant on the planet to contain each of the four omegas: omega 3, omega-6, omega-7 and omega-9. That is an effectively mending cocktail.

 

Benefits of Sea Buckthorn:

 

·        Treat stomach or intestinal problems

·        Improve blood pressure or blood cholesterol

·        Prevent or manage blood vessel or heart disease

·        Complement cancer treatment

·        Boost immunity and prevent infections

·        Treat obesity

·        Improve symptoms of cirrhosis

·        Improve eyesight or dry eyes

·        Treat respiratory problems such as asthma, colds, and pneumonia

·        Minimizes or Prevents Skin Problems

·        May Fight Diabetes

 

Though more clinical trials are required to verify these claims, always consult your doctor before taking any capsules or supplement.

 

Risks and Side Effects 

 

Sea buckthorn has been noted as protected to utilize. Any individual who is pregnant, breastfeeding, taking drugs or engaging in any disease should play it safe and counsel a specialist before utilizing it in the eating regimen or on the skin. It could be ideal to stay away from by and large.

After reading the benefits, side-effects and risks of the Sea Buckthorn plant, let us also read about the benefits and other food sources of Omega 3-6-9

 

Omega 3 Benefits:

 

·        Depression and Anxiety

·        Good For Eye Health 

·        Reduced Symptoms of Metabolic Syndrome

·        Helps Fight Inflammation

·        Helps in Improving Mental Disorders

·        Can Reduce Asthma in Children

·        May Improve Bone and Joint Health

 

Sources:

·        Walnuts

·        Chia Seeds

·        Flax Seeds

·        Brussels Sprouts

·        Tofu

·        Fish and other seafood

 

Omega 6 Benefits:

 

·        Regulates inflammation

·        Reduced risk of Heart diseases

·        Lower the risks of type 2 diabetes

·        Reduces bad cholesterol

 

Sources:

·        soybean oil

·        walnuts

·        sunflower seeds

·        almonds

·        cashew nuts

·        Hemp seeds

·        Eggs

 

Omega 7 Benefits:

 

·        Lowering cholesterol

·        Supporting weight Loss

·        Counteracting insulin resistance

·        Reducing inflammation of the arteries

 

Sources:

·        Macadamia nuts

·        Lard

·        Butter

·        Fatty fish: anchovies, herring, salmon, mackerel

·        Avocado

 

Omega 9 Benefits:

 

·        May Help Lower the Risk of Stroke and Cardiovascular Disease

·        Increase Energy, Decrease Anger and Enhances Mood

·        May Benefit Those with Alzheimer’s

 

Sources:

·        vegetable and seed oils

·        nuts

·        seeds

·        almonds

·        walnuts

·        cashews

·        Hazelnuts 

 

With all these benefits you are sure to be impressed by this supplement.

 

Conclusion:

 

As you have read above that sea buckthorn might be the only plant with the balance of Omega 3-6-7-9, and the rare availability of this plant in India, it may be best to get yourself a supplement with Sea Buckthorn, and the best available supplement in India is Roncuvita Sea Buckthorn with Omega 3-6-7-9. This supplement is great for Vegans and vegetarians too, as it is a vegan product. Vegans and vegetarians are generally considered to be deficient in Omega 9 capsules, so this product is a great addition to their diet as well.

Still here Reading? Go order your Roncuvita Sea Buckthorn Oil Capsules now and get your daily dose of all these vitamins.

Omega 3 6 7 9 Flax Seeds Whole Sea Buckthorn Oil

 Omega 3 6 7 9 flax seeds is a comprehensive nutritional omega complex derived from a balanced blend of fish oil, sea buckthorn oil, flaxseed oil and borage oil.

 

Fish oil is a natural source of omega-3 essential fatty acids (EFAs), including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

 

EFAs cannot be produced by the body and can only be obtained through diet and supplementation.

 

EFAs are important structural components that make up cell membranes.

 

EFAs play a vital role in supporting the proper functioning of every cell in the body.

 

Sea buckthorn oil is loaded with omega-7 fatty acid (palmitoleic acid) commonly used to nourish the body.

 

Omega-7 fatty acid is present in the matrix of the skin, blood vessels, and protective mucous membranes throughout the body.

 

Supercritical carbon dioxide extraction delivers the beneficial components of sea buckthorn under extremely gentle conditions in a low heat and oxygen environment.

 

Flaxseed oil helps support a healthy body.

 

The borage oil and flaxseed oil are cold pressed to preserve most of their nutritional values.

Recommended for individuals who wish to maintain good health.

 

At Roncuvita, we are proud to offer a wide collection of omega oils, which are filled with essential fatty acids (EFAs). Our bodies need EFAs in order to maintain good health, however, our bodies cannot manufacture EFA's themselves, and so Omega 3 6 7 9 Flax seeds oil supplements are a convenient way to complement your diet.

 

Our extensive collection of omega and fish oils provides a comprehensive range, including omega 3, 6, 7, and 9. These offer a range of benefits, for example, Omega 3 DHA offers support for the normal functioning of the heart, brain and vision. For more products to support your wellbeing, explore our range of multivitamins and minerals available.

 

At Natures Aid, we are proud to offer an omega range which is one of the most comprehensive ranges in the UK and includes omega 3, 6, 7 and 9, with organic, vegetarian and vegan options. Our omega oils products offer a range of benefits, such as support for the normal functioning of the heart, brain and vision from Omega 3 DHA.

 

Omega Oils

 

Omega oil supplements provide a convenient way to complement your diet with essential fatty acids (EFAs). EFAs are fats which the human body needs to maintain good health, but cannot be manufactured naturally by it. Because of this, we need to consume them either via the diet or by supplementation. Ingredients in our omega supplements are 100% naturally sourced for all over the world, and undergo a rigorous testing procedure in our UK laboratory, to ensure they provide the best absorption and bioavailability.

 

Omega Oils at Natures Aid

 

Shop our full collection of omega oils available from RONCUVITA today, and benefit from essential nutrients your body needs. Available in a range of capsule and liquid options, there are omega and omega 3 fish oil products suitable for all. Explore a range of vitamin supplements now for more. At Roncuvita, we are proud to offer a wide collection of omega oils

Advancements in Nutrition and Nutritional Therapy

 

The omega series (primarily omegas 3, 6, and 9) fatty acids have been intensively studied and recognized for their primary and secondary roles in many biochemical reactions and health parameters. Depending on the specific form and the animal in question, the omega series fatty acids are often considered essential as the body must obtain either their precursor or final form from the diet.

 

For example, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), also known as the “fish oils,” are considered truly essential to domestic cats who cannot convert these fatty acids from the plant-based precursor α-linolenic acid (ALA). As a general rule the more herbivorous the animal the better its conversion from ALA to DHA and/or EPA. The converse is true of carnivorous animals who are generally poor converters.

 

Omega-6 series fatty acids (linoleic acid [LA] is the principle physiologic form and comes primarily from plant-based sources and plant-eating animal tissue) often have opposing functions to omega-3 series fats. Omega 9 series fatty acids (including oleic acid and erucic acid) commonly come from plant oils and animal fat. Omega 9 fatty acids are often not considered essential because many animals can construct these fats from unsaturated fat. Studies on omega-3 and omega-6 fatty acid supplementation are extensive in mammals.

 

Additionally, there are numerous studies on both fatty acid types in birds, primarily in poultry species. The value and role(s) of omega 9 fatty acids in birds have yet to be clearly defined.

 

Omega series fatty acids are most often listed by their form (e.g., ALA, DHA, LA) and in milligram amounts. Serving size and/or dose recommendations are often included. These fatty acids may be packaged in gel capsules (preferred form for stability reasons), gel sticks, dry powder, pump and pour-on bottles, and more. DHA and EPA are highly unstable and currently best kept in gel capsules. All fatty acid supplements should be stored in dark cool locations and in tightly sealed bottles or capsules to slow oxidation.

 

With some exceptions, most studies on fatty acid quality pertain to contaminants. In particular, persistent organic pollutants (POPs) are of greatest concern as these toxic compounds bioaccumulate and biomagnify in animal tissues, particularly marine species. While plants can also contain POPs, these organic compounds are typically deposited on the leafy portions of the plants and are not bioaccumulative and do not magnify as is common with predator species.

 

POP exposure is associated with a host of problems including endocrine disruptions; cancer; and neurobehavioral, reproductive, and developmental disturbances in humans and animals. Contamination with polychlorinated biphenyls, organochlorinated pesticides, polybrominated diphenyl ethers, pristine, squalene, unresolved complex mixtures, aryl hydrocarbon receptor agonist (digoxin-like), polychlorinated dibenzo-p-dioxins/furans was noted in a number of studies of fish oils and omega 3 fatty acid supplements. In 2004 ConsumerLab, an independent reviewer of nutraceuticals, reported that 6 of 20 omega-3 fatty acid products did not contain the label-stated amount of one or more essential fatty acids.

 

The website stated “two of the products that failed made claims on their labels that their ‘potency’ had been ‘tested’ or ‘verified’.” In a 2014 revised review of 30 omega-3 fatty acid supplements, ConsumerLab reported that five products failed to meet basic quality testing.

 

What Are Omega 9 Fatty Acids?

 

Omega 9 fatty acids are monounsaturated, meaning they only have one double bond.

It’s located nine carbons from the omega end of the fatty acid molecule.

Oleic acid is the most common omega 9 fatty acid and the most common monounsaturated fatty acid in the diet.

Omega 9 fatty acids aren’t strictly “essential,” as the body can produce them.

However, consuming foods rich in omega 9 fatty acids instead of other types of fat may have health benefits.

A 2015 study found that feeding mice diets high in monounsaturated fat improved insulin sensitivity and decreased inflammation.

The same study found that humans who ate high monounsaturated fat diets had less inflammation and better insulin sensitivity than those who ate diets high in saturated fat.

SUMMARY

Omega 9 fats are nonessential fats that the body can produce. Replacing some saturated fats with omega 9 fats may benefit your health.

Which foods contain these fats?

You can easily obtain omega-3, -6, and -9 fatty acids from your diet, but you need the right balance of each. The typical Western diet contains more omega-6 fats than necessary and not enough omega 3 fats.

Here’s a list of foods that are high in omega-3, -6, and -9 fatty acids.

Foods high in omega 3 fats

Oily fish is the best source of omega-3s EPA and DHA. Other marine sources include algal oils. ALA mainly comes from nuts and seeds.

There are no official standards for daily omega-3 intake, but various organizations offer guidelines. Most experts recommend an intake of 250–300 milligrams per day.

According to the Food and Nutrition Board of the U.S. Institute of Medicine, the adequate intake of ALA omega-3s per day is 1.6 grams for adult males and 1.1 grams for adult females aged 19 years and over.

Here are the amounts and types of omega-3s in one serving of the following foods:

• salmon: 4.0 grams EPA and DHA
• mackerel: 3.0 grams EPA and DHA
• sardines: 2.2 grams EPA and DHA
• anchovies: 1.0 grams EPA and DHA
• chia seeds: 4.9 grams ALA
• walnuts: 2.5 grams ALA
• flaxseeds: 2.3 grams ALA

Foods high in omega-6 fats

High levels of omega 6 fats are present in refined vegetable oils and foods cooked in vegetable oils.

Nuts and seeds also contain significant amounts of omega-6 fatty acids.

According to the Food and Nutrition Board of the U.S. Institute of Medicine, the adequate intake of omega-6s per day is 17 grams for males and 12 grams for females ages 19–50 years.

Here are the amounts of omega-6s in 100 grams (3.5 ounces) of the following foods:

• soybean oil: 50 grams
• corn oil: 49 grams
• mayonnaise: 39 grams
• walnuts: 37 grams
• sunflower seeds: 34 grams
• almonds: 12 grams
• cashew nuts: 8 grams

Foods high in omega-9 fats

Omega 9 fats are common in:

• vegetable and seed oils
• nuts
• seeds

There are no adequate intake recommendations for omega-9s since they’re nonessential.

Here are the amounts of omega-9s in 100 grams of the following foods:

• olive oil: 83 grams
• cashew nut oil: 73 grams
• almond oil: 70 grams
• avocado oil: 60 grams
• peanut oil: 47 grams
• almonds: 30 grams
• cashews: 24 grams
• walnuts: 9 grams

SUMMARY

The best sources of omega-3s are oily fish, whereas omega-6s and omega-9s are present in plant oils, nuts, and seeds.