Where there is Omega 9. Omega fatty acids in food. as well as in products of plant origin

For the normal functioning of the body, many substances are needed. For example, fats. The biological regulation of natural functions correspond to such a subtype as fatty acids. These substances, in turn, it is customary to divide on saturated and unsaturated - omega 3, 6, 9. Today, the market presents complexes in which they are combined. We will find out for which it is useful and how to take such compositions whether they have contraindications.

What is omega

Unfortunately, in today's economic realities, not everyone is available to organize such a nutrition. Nutritionists proposed an alternative - the Omega-3-6-9 complex. For which it is useful and how to make this composition.

The complex is extremely important and useful for the normal functioning of the brain and the cardiovascular system. But the main thing is that it is simply indispensable for people who are actively trained (for example, athletes during the preparation for competitions) or are forced to observe a diet to regulate body weight.

Reducing body weight

The use of the complex has an auxiliary effect on the body in the period when, in order to normalize the weight, a person is forced to fully or partially limit the use of meat and fish. Omega-6 has a positive effect on the metabolic rate, increasing it. This means that food is better digested and does not stir.

The unique composition of the complex increases the duration of training. Accordingly, the rational diet and sufficient physical exertion contribute to the rapid and efficient decrease in body weight.

To help bodybuilders

Such a specific sport has a greater burden on many systems and organs. And it requires restoration, for which it is useful to take Omega-3-6-9 as a source of important acids. Components have a beneficial effect on the cardiovascular system, which, during training, is experiencing a particularly large load. They also increase overall endurance, strengthen the nerve fibers and vessels.

Bodybuilders training are accompanied by an increase in blood pressure. The complex reduces it to normal indicators, which also reduces the load from the heart. All this positively affects the quality and number of workouts. Fatty acids help strengthen the physique.

Reception scheme. Contraindications

For which it is useful to enter the omega-3-6-9 complex in the diet. We looked. I wonder how to take it to those who would like to spend their weight back and actively pumped. The scheme is simple. Three times a day during the reception to take 1 capsule. A watching doctor can adjust the dosage.

There is another form of complex - liquid. The composition before taking carefully, but gently shake. Dosage is calculated based on weight. For every 50 kg, 1 tbsp. l. Accepted also during meals.

The complex has several direct contraindications:

increased sensitivity to one or at once all components;
reception of other vitamin components;
stones in the organs of the urogenital system;
disorders in the work of the thyroid gland.

But even if there are no listed violations, it will not be superfluous to consult a doctor.

Useful alternative

A complex that connects all three fatty acids is shown for people who lose weight or intensively train. In other cases, it is enough to restrict ourselves to the use of omega-3, since Omega-6 comes in sufficient quantities with food, and the third acid is less important.

The main source of Omega-3 is fish fat. If this product is regularly taken, it is possible to prevent the development of atherosclerosis, to prevent the heart attack and stroke.

Useful and dangerous qualities

Numerous studies have shown the benefit of the product in such cases:

therapy of autoimmune diseases, as well as pathology of the cardiovascular system;
the period of having a child;
high blood pressure;
climax period;
vision impairment;
dystrophy and, on the contrary, obesity.

Fish oil is also appointed to persons who have high risk of developing cardiovascular disorders. As a result of the reception, the number of triglycerides is significantly reduced, the work of the brain is highly improved, the braking of Alzheimer's disease is noted. The product leads to an increase in serotonin, which favorably affects the mood.

Before learning how to take fish oil omega-3 in capsules, adults are important to learn about contraindications for receiving:

disorders in the functioning of the urogenital system;
pathological disorders of the thyroid gland.

How to take fish oil omega 3 in adult capsules. The scheme is quite simple - from 1 to 3 capsules three times a day. It is best to do this after the man is a fellow. It is best to drink by ordinary water.

> Omega 9 where contains

Omega-9 acid is a group of mono-allaturated triglycerides, which are included in the structure of each cell of the human body. These fats are involved in the construction of myelin neurons, regulate the exchange of essential compounds, activate the synthesis of hormones, neuromediators and vitamin-like substances.

The main sources of monounsaturated fats are olive, almond and peanut butter, fishery, nuts, seeds.

Consider in detail what is the Omega-9 triglycerides, where they are contained, their main functions.

In the human body, Omega-9 lipids perform energy, plastic, anti-inflammatory, hypotensive and structural functions. These substances are related to a group of conditionally replaceable compounds, since they are able to synthesize from unsaturated fats.

The main representatives of Omega-9:

Olein (cis-9-octadecene) acid. Its content is the closest to the reserve fat of man. Due to this, the body does not spend resources on the restructuring of the oily-acid composition of the lipid coming from food. Oleic acid is involved in the construction of cell membranes. When the triglyceride is replaced, the other mono-saturated compounds occurs a sharp deterioration in the permeability of biological shells. In addition, cis-9-octadecene lipids slow down the overflow of deposited fats in the human depot and serve as a source of energy for the body.

Oleic acid is obtained from vegetable oils (olive, peanut, sunflower) and animal fat (beef, swine, cream). Unlike omega-3,6 acids, Omega-9 is less subjected to oxidation, which serves as the basis for the use of lipid for filling canned food, roasting products.

Erupic acid. The leaders in the content of compounds - rapeseed, coarse, broccoli, mustard. Erukovic acid is used primarily for industrial purposes, since the enzymatic mammalian system is not adapted to dispose it. Thus, rapeseed oil is used in a leather, textile, soap-made, paint industry. For oral administration, oils are allowed, which contain no more than 5% of the eruk acid from the total amount of fats on the product.

Exceeding a safe daily rate can harm health: slow down the onset of reproductive maturity, lead to skeletal musculature infiltration, disrupt the full work of the heart and liver.

Gradoinovaya (ejacienic) acid. Triglycerides are used in cosmetology practice to enhance the regeneration and protect the dermis from ultraviolet rays, deep humidification of the skin, strengthening hair follicle, maintaining cell membranes.

Natural sources - organic oils: jojoba, rhyme, mustard, rapeseed.

Modeanic acid. These fats are the final products of the metabolism of the human body.
Elaidinic acid. The compound is an oleic acid transzymeer. Elaidin lipids are rarely found in the plant world. However, in small quantities, they are contained in cow and goat milk (0.1% of the total volume of triglycerides).
Nervone (selahole) acid. It is included in the composition of the sfingolipids of the brain, participates in the synthesis of myelin shells of neurons, restores nerve fibers. The main representatives of nervous acid - Chavika (Pacific salmon), yellow flags of mustard, linen seeds, society (bulk salmon), sesame seeds, macadamia nuts. The compounds are used in medicine to eliminate disorders associated with the demyelinization of neurons shells (multiple sclerosis, adrenoleykodistrophy) and the treatment of post-complimental complications (numbers of limbs, hemiplegia, glossolalia).

Among the monounsaturated fat is the most useful for the human body is oleic acid.

Beneficial features

Without fat Omega-9, the full work of immune, cardiovascular, endocrine, nervous and digestive systems is impossible.

What is useful to use them?

Stabilize blood glucose levels, reducing the risk of diabetes.
They will stop the growth of cholesterol sediments in the blood vessels, preventing the occurrence of thrombosis, atherosclerosis, heart attack, stroke.
Enhance the immune status of the body.
Support the barrier function of the dermis.
Slow division of malignant cells (together with Omega-3).
Regulate lipid, carbohydrate and protein metabolisms.
Activate the synthesis of vitamins, neuromediators and hormone-like connections.
Increase the permeability of cell membranes for the penetration of essential substances.
Protect the mucous membranes of organs from destruction.
Hold moisture in the epidermis.
Participate in the construction of myelin shells of neurons.
Reduce nervous excitability, prevent the development of depression.
Enhance the elasticity of blood vessels.
Supplies with energy (due to the decay of lipid structures).
Support muscle tone, regulate muscles.

Considering the wide range of useful properties, Omega-9 triglycerides, use for the treatment and prevention of anorexia, diabetes, osteoporosis, atherosclerosis, constipation, eye pathologies, acne, alcoholism, eczema, arthritis, arthrosis, malignant neoplasms, depression, premenstrual syndrome, tuberculosis, strokes, heart attacks, obesity, ulcers of various etiology.

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Daily need

The need for the body in Omega-9 varies within 13 - 20% of the total caloric of day diet. However, depending on the age, the state of health and place of residence, this indicator may vary.

The daega-9 daily rate is raised in the following cases:

if there are inflammatory processes in the body (regardless of localization);
in the treatment of chronic diseases of the vessels and hearts (due to the relief of the growth of cholesterol deposition);
with physical overloads (intensive sports, hard work).

The need for omega-9 fats is reduced at:

the use of large portions of Essential lipids of omega-3 and omega-6 (since the oleic acid can be synthesized from these substances);
reduced arterial pressure;
pregnancy;
breastfeeding;
pancreatic dysfunctions.

Deficiency and excess

Given that Omega-9 is partially synthesized in the body, the shortage of these compounds is a rare phenomenon. The most common causes of lack of fatty acids are long fasting and observance of "skinless" weight loss programs.

The consequences of the lack of Omega-9:

weakening of immunity, and as a result of predisposition to bacterial and viral infections;
the emergence of arthritis, arthrosis, articular pathologies;
deterioration of the digestive tract (prolonged constipation, bloating, meteorism);
reducing the concentration of attention;
depressive mood, emotional instability;
aggravation of chronic diseases of the musculoskeletal system;
weakness, fatigue;
deterioration of the appearance of the hair (intensive loss, loss of shine, fragility);
excessive dryness of skin and mucous covers;
constant feeling of thirst;
the occurrence of cracks on the mucous membranes of organs;
change in the internal vaginal microflora, and as a result, the development of reproductive dysfunctions.

If a long time is not to stop the shortage of mono-saturated fats in the body, the person begins to disturb the heart attacks.

However, remember the excess of oleic acid is also unsafe for health, as well as the disadvantage.

Signs of overdose of omega-9:

an increase in body weight (as a result of violation of lipid metabolism);
aggravation of pancreatic pathologies (violation of the synthesis of enzymes, metabolic syndrome);
thickening of blood, which leads to a heart attack, stroke, thrombosis;
liver disease (cirrhosis, hepatosis).

In addition, surplus of conditionally substantial fats, especially the erukic acid, negatively affects the reproductive function of the woman: difficulties arise with conception, the correct ontogenesis of the fetus is disturbed (during pregnancy), lactation is hampered (with breastfeeding).

To eliminate the consequences of the deficit or excess fat, adjust the edible diet. If necessary, the daytime menu is enriched with pharmacological agents containing oleic acid.

Selection and storage of products containing useful fats

Despite the fact that monounsaturated Omega acid is chemically resistant to oxidation, it is important to keep some rules to preserve their useful properties.

When choosing vegetable oils, give preference to products, packaged in the dark glass container.
Products with Omega-9 Store in a cold place, protected from direct sun rays.
The maximum number of useful lipids is present in unrefined first press oils ("Extra Virgin").
To preserve fatty acids, do not expose "omega-containing" products to the long-term effects of high temperatures. Food prepare on low fire.
The shelf life of vegetable oils is 6 months from the date of autopsy.

Remember, high-quality olive oil at temperatures below 7 degrees crystallizes.

Food sources

In addition, Omega-9 acid is present in almost all nuts and seeds.

Monounsaturated fats in cosmetology

Omega-9 lipids, in particular oleic acid, are the most important structural components of the skin. Under the influence of fat data, the dermis becomes elasticity, the number of small wrinkles is reduced, its antioxidant and barrier properties increase.

Manufacturers include oleic acid into lip lipsticks, care products for problem and aging skin, preparations for chemical curling hair, hydrophilic oils, healing emulsions, creams for nail cuticle, soft soap grades.

Omega-9 triglyceride properties:

accelerate the regeneration of the skin;
potential the production of own collagen;
increase the turgor of the skin;
align the microrelief of the epidermis;
eliminate itching, irritation, redness;
accelerate metabolic processes in the dermis;
hold moisture in the skin;
strengthen the walls of blood vessels;
restore the protective robe of the dermis;
ensure the stability of deposited fats to oxidation (with a small amount of antioxidants);
song plugs, including black comaons;
strengthen the local immunity of the epidems;
normalize lipid metabolism in the skin (eliminating cellulite).

In addition, fatty acids accelerate the penetration of the beneficial substances contained in oil, in the deep layers of the dermis.

Cosmetics with Omega-9:

Lip Balm (Doliva). The hygiene style consists of natural oils (olive, castor, mint) and vitamin E. Doliva balm is used to mitigate dry, weathered and peeling lip skin.
Organic hair mask with Omega-9 (Rahua). The composition of the healing concentrate includes vegetable oils (sunflower, unguhua, shea, rapeseed, eucalyptus, lavender), movies, glycine. With regular use, the mask restores dim damaged to the lap, strengthens the hair follicles, normalizes the water-lipid balance of the head of the head.
Face mask with Olive Oil "Paradise Delight" (Avon, Planet SPA). The agent is used for refreshment, moisturizing and toning of delicate skin of the face. The active components of the mask are olive oil, sunflower, vitamin E, beta-carotene, oily leaves extract.
Restoring lipid cream (Ripe Lock). The composition is designed to care for weakened, overwhelmed and atopic skin. The drug contains oleic and palmitic acids, ceramides, cholesterol (fat alcohol), glycerin, liquid paraffin.
Body Lotion with Olive Oil and Vitamin E (Palmer's). Lipid emulsion carries for dehydrated skin, eliminates itching, dryness and peeling. Olive concentrate is ideal for lubricating heels, elbows and knees.
Night regenerating cream (Mirra). Multifunctional organic face care agent during night rest. The drug activates the natural mechanisms of the regeneration of the dermis, levels the structural irregularities of the skin, stimulates the synthesis of its own collagen.

Night cream contains fat alcohols, lecithin, vegetable oils (olive, sesitone, cocoa), polysaccharides from flax seeds, amino acid complex (glutamic acid, glycine, serine, alanine, lysine, threonine, proline, arginine, betaine), linden extract, d - Panthenol, Vitamins F, C, E, Mineral Essence (zinc lactates, sodium, iron, calcium, magnesium chlorides, potassium, sulfur colloid, copper derivatives of chlorophyll, potassium hydrochlorophosphate).

Foam for washing (Doliva). Cleansing mousse based on vegetable oils: olive, jojoba, castor. Penka is suitable for dry, atopic and sensitive skin. The tool moisturizes, soothes and vitamins the horny layer of the dermis.

In addition, Omega-9 trigleesides are used when creating sunscreens with SPF factor. If there is no such means at hand, clean olive oil is suitable for the neutralization of malicious UV radiation. For this 15 - 20 minutes before sunbathing, apply it to a clean body.

Application

In an industrial scale, oleic acid is obtained by hydrolysis of vegetable oils. To do this, fractionation of lipids from olive concentrate, followed by multiple crystallization from methanol or acetone. The resulting emulsion (olein) has a pasty or liquid texture, which freezes at temperatures above 10 degrees Celsius.

Oleic acid applications:

Paint and varnish industry. Olein use as the basis for obtaining paints, olife, enamels, floors, emulsifiers.
Household chemicals. Salts and esters of oleic acid - auxiliary components of detergents, soap emulsions.
Food industry. Technical fats are used as defoamers (in the concentration of products on vacuum installations), emulsifiers, filler carriers (when glazing fresh fruits).
Pulp and paper industry. Monounsaturated lipids are added to cellulose mixtures to increase their yield and elasticity.
Metallurgy. Technical acid is used as a lubricating fluid when processing high-alloyed and stainless steel cutting. In addition, olein is used for the adjustment of steel surfaces of parts with a metal take up to 22 microns.
Textile industry. Omega-9 ethyl olets include the composition of apperiting drugs, which give the clothes water-repellent, flame retardant, oil repellent, hydrophobic properties.
Medicine. Technical olein is introduced into pharmacological products as a filler, an emulsifier, a solvent of vitamins and hormones.

In addition, the components of oleic acid are used in perfumery, chemical, rubber and petrochemical industries.

Omega-9 is a group of conditionally substituted lipids, which maintain the integrity of cell membranes, are involved in the construction of myelin shells of neurons, normalize fatty metabolism, increase the immune status of the body, potentiate synthesis of hormone-like substances. Without these compounds, the correct operation of cardiovascular, endocrine, nervous and digestive systems is impossible.

The main sources of Omega-9 triglycerides are vegetable oils (olive, sesame, peanut, macadamia), fish oil, nuts, seeds.

With proper metabolism, mononi-saturated lipids are synthesized with intestinal microflora. However, in violation of fat metabolism, the body may experience lipid failure. To prevent omega-9 deficiency, the day menu includes 10 milliliters of olive oil, 100 grams of seeds (pumpkin, sesame, sunflower) and walnuts.

Proteins, fats and carbohydrates are nutrients, vital for the normal functioning of the human body.

Balanced nutrition helps to obtain all these elements by the body.

Unemega-9 unsaturated fatty acid is the main source of body energy, it increases the elasticity of blood vessels, contributes to the absorption of vitamins and the production of hormones, prevents the formation of thrombus, supports the work of the immune system.

Omega-9, the main representative of which is oleic acid, is not sufficiently studied by nutritionists. However, it plays a big role in maintaining health and harmony, the preservation of the youth and attractiveness of people.

Unsaturated fatty acids omega-9

In the human body, Omega-9 has anti-inflammatory, energy and plastic properties.

They, as conditional and replaceable compounds, are able to be produced from unsaturated fats.

Main well-known monounsaturated fats:

Oleic acid - in its composition, the most similar to the reserve fat of man. This contributes to the fact that the body does not spend the resources on the formation of the fatty acid composition of lipids that come with food. Cis-9-octadecene acid is involved in the creation of cell membranes. Lipids slow down the mobilization of fats in the human body and are a natural source of energy.

It contains oleic acid in vegetable oils (olive, peanut or sunflower) and animal origin (pork, beef, grain fat).

Erupic acid It is contained in plants belonging to the cabbage family (RAPS, Freard and Mustard). It is toxic for the heart muscle, the human digestive system does not withdraw it from the body.

Ejozen acid It is widely used in cosmetology for deep humidification of the skin, protection against ultraviolet rays, strengthening hair follicle.

It is contained in organic oils of jojoba, mustard, rapeseed.

Modean Acid - It is the final product of mammalian metabolism.

Elaidinic acid - It is a oleic acid transgir. The compound is rarely found in nature, in minor quantities (0.1% of the total mass of fats) in a cow or goat milk.

Nervous or selectric acid It is the component of the spline of the white matter of the brain. Participates in the biosynthesis of Mileyina Neurons, as well as in the restoration of nerve fibers.

In medicine, they are used to treat multiple sclerosis, complications after strokes, adrenolesophycia. There is a connection in Pacific salmon, flax and sesame seed, mustard, macadamia.

Useful properties of the family

The full functioning of the human body, for which, among other things, Omega-9 are needed, is the coordinated work of the organs of the endocrine, cardiovascular, immune, digestive and nervous systems.

So, unsaturated Omega-9 fats, for which they are useful:

Significantly reduce the possibility of the development of diabetes mellitus due to the blood glucose balancing.
In aggregate with omega-3 fats, slow down the growth of malignant cells.
Block the development of cholesterol plaques in blood vessels, preventing the occurrence of strokes, heart attacks, atherosclerosis, thrombosis.
Enhance the body's immune system.
Control the processes of metabolism (carbohydrate, protein, lipid).
Help to delay moisture in subcutaneous covers, support the protective function of the skin.
Contribute to the penetration of essential substances into cells.
Have a protective function for mucous membranes.
Improve the interaction of hormone-like substances, vitamins and neurotransmitters.
Prevent the occurrence of depression with a decrease in nervous excitability.
Improve the power supply of the body.
Strengthen the elasticity of blood vessels.
Associate in the construction of myelin neurons.
Regulate the work of muscle mass.

For medicinal reception Vitamin Omega-9 There are medical indications such like diabetes mellitus, atherosclerosis, anorexia, malignant neoplasms, heart attacks, strokes, arthritis and arthrosis, nervous disorders, obesity, osteoporosis, difficult to calibration, eye pathology, eczema and ulcers, PMS, acne, tuberculosis and alcoholism.

Daily need

The daily rate of the human body's needs in MONON-saturated omega-9 fats ranges from 15-20% of the common calorie content of the edible diet. Depending on the general health indicators, age features and living conditions, the rate of daily need may change.

When increases:

in the presence of any inflammatory processes in the body;
in diseases of the cardiovascular system (blocking of growth of cholesterol in the blood);
with an increase in physical activity on the body (for example, exhausting physical work or intensive sports).

Reduced need:

under reduced blood pressure;
in violation of the pancreas;
with the active use of polyunsaturated Omega-3 and Omega-6 (oleic acid is synthesized from these compounds);
during pregnancy and breastfeeding.

Products sources of useful acids

To ensure the body with the necessary amount of omega-9 fatty acids, it is necessary to understand where they are contained, in which products the highest concentration of mono-allaturated compounds.

Omega-9 is part of such oils: olive, peanut, mustard, cotton, sunflower, flax, cannabis.

Along with oils, rich sources of Omega-9 acid are such products: fish fat, pork fat, walnuts, salmon, avocado, butter, flax seeds, chicken, soybeans, trout, turkey meat, peanuts, hazelnut, pumpkin seeds and sunflower.

Like all unsaturated acids, oleic is also easy to destroy. In order to avoid this nutritionists recommend to observe some rules of storage I. Preparation of products with useful fats:

When buying vegetable oils, it is desirable to give preference to the dark glass bottles of not large volumes paid into dark glass bottles.
Store oil and products containing unsaturated fats is necessary in a dark place, without direct exposure to sunlight.
Do not use refined oils, as part of which there are no useful fats.
Nutritionists recommend purchasing olive oil with a high percentage of Extra Virgin acidity.
The heat treatment of products destroys the content of vitamin omega-9 in them (the rule does not apply to meat and fish products).

How the disadvantage is manifested and what to do

Omega-9 fats shortage rarely occurs, this is due to the body's ability to synthesize the connection independently. A common reason for the lack of fatty compounds are long fasting and compliance with weight loss programs, fully excluding fatty foods from the diet.

The effects of fats in the body include:

reducing immunity, predisposition to viral and bacterial diseases;
aggravation of chronic diseases;
the emergence of diseases of the joints (arthritis, arthrosis);
unstable operation of the digestive tract (deterioration of intestinal peristals, difficulty calibration);
depressive condition, emotional instability, low concentration of attention, worsening memory;
an increase in blood pressure;
chronic fatigue, weakness;
deterioration condition of hair and nail plates; dryness and impairment of skin, mucous membranes of organs;
feeling thirst, dryness and appearance of cracks in the mouth;
change of vaginal microflora in women, painful intercourse flow.

In the event of such symptoms, urgent termination of diets and fasting and mandatory return to normal nutrition, including use of omega-containing products.

Excess fatty acids

The use of high-content products omega-9 can bring both benefits and damage to excessive use.

Abuse of food and drugs containing fatty acids leads to:

an increase in body weight (metabolism violation);
pancreatic disease;
violation of the work of the cardiovascular system, which leads to heart attacks, strokes or thrombosis;
cirrhosis or hepatosis of the liver.

Contraindications

Unsaturated fats in the composition of drugs do not prescribe people with individual sensitivity to bold acids.

It is worth limiting the use of products with a large amount of omega-acid to women during pregnancy and during breastfeeding.

Before use of Vitamins Omega-9, a doctor's or nutritionist consultation is desirable for competent dosage purposes.

Omega-9 should be present in the diet of each person. This will contribute to the general strengthening of the body, and also makes a variety of daily menu.

Fats are different, and an increasing number of people begin to understand this today, realizing that they play a crucial role in the life of the body, literally, without these substances it is impossible for the formation of many vital components.

It is worth recalling that the abuse of saturated fats leads to the development of atherosclerosis, stroke, ischemic disease. Most people are uniformly use animal products, such as butter, cheese and sour cream.

Almost otherwise there are unsaturated fats, they have only a positive effect on the body. About their benefits, most likely, heard many. These acids improve the work of the immune system, removed from the body not necessary cholesterol, participate in the synthesis of hormones.

The metabolism is normally carried out only in the presence of unsaturated fatty acids, and the cell shells will not be able to form without them, so they must be administered to the diet.

Read more about Omega-9 fatty acids

The most important for our body are polyunsaturated fatty acids, for example, omega-3 and 6, and here omega-9 is quite rare, it is rare, this is due to the fact that this group is learned to a lesser extent than others.

Omega-9 fatty acids are called oleic acid, it is pretty - it is easily absorbed by our organism, although Omega-3 and 6 are considered the most important for human health.

What products contain oleic acid?

Oleic acid belongs to the group of mononaturated, and is a fairly significant share in fats of animal origin, approximately 40%. As for vegetable oils, it can be an average of up to 30%, but in olive - the category "Extra Virgin" its content reaches 80%.

Many oleic acid is contained in peanut butter. Although it is replaced, and is produced by the body independently, but still, it is better to get it with food.

For example, besides said vegetable fats, it is possible to obtain it from sunflower, almond, linen, sesame, corn, rapeseed, soybean oils. In beef and swine fat to 45%. She is in the poultry meat.

Vegetable oils with a large content of oleic acid are much less oxidized, they are more resistant to high temperatures, respectively, to use them well for frying products.

Omega-9 fatty acid effect on the body

Monson-saturated fatty acids omega-9 prevent the formation of cholesterol plaques in vessels, preventing the development of atherosclerosis. For example, in the Mediterranean region, people are much less susceptible to cardiovascular diseases and oncology, since their ration is rich with olive oil, avocado and various nuts.

American scientists have proven that indeed, oleic acid warns the development of cancer, suppressing the reproduction of carcinogenic cells. If there is not enough fatty acids of Omega-9 in the body, then a man appears to appear, fast fatigue occurs.

A person has a violated digestive process, constipation appear, skin covers acquire dryness, nails begin to get rid of the mucous mouth and eyes. In addition, arterial pressure increases, arthritis arise.

The colds often begin to occur, immunity decreases, memory deteriorates, depression appears, depression. When a group of Eskimos was examined in America, it turned out that they are ten times less frequent oncology, diabetes and cardiovascular pathology.

And this is explained by the fact that in their nutrition there is always a large amount of poly and mono unsaturated fatty acids. The Japanese also hurt with these diseases much less, because they eat a lot of seafood, but fatty meat is a rarity in the diet of this nation.

All organism cells include unsaturated fatty acids, respectively, to imagine the activities of the body without their presence, is simply impossible. With inflammatory diseases, their reception in large doses, significantly accelerates the process of treatment.

In the seeds of pumpkins, sunflower, sesame, nuts, there is a lot of omega-9 fats, and it is enough to eat only in a small handstone every day, thereby, you can provide the body of their daily norm.

It is best to refuel salads with unrefined olive oil. Try not to use mayonnaise, although it seems tastier, teach yourself to healthy and useful food.

Excess Omega-9 acids in the human body

What can threaten excess fatty acids omega-9 in the body? Of course, if you begin to abuse even the most useful products, instead of use, they will begin to make harm, remember that everything is good in moderation.

It is not necessary to dwell on the use of one type of fats, in the diet of food should be a variety of both vegetable and animal origin, and they are recommended to use them in reasonable quantities.

In this case, you will save your health for many years, and you can get rid of many chronic diseases.

As a relative contraindication, you can mention the disease of the pancreas, pregnancy, lactation. In these cases, advise your doctor, everything is individually.

Of course, products rich in oleic acid must necessarily be present in the diet of each person. Purchase several types of oils at once, and make a variety of use in your food in order to strengthen the body.

Omega-9 fatty acids are a small group of monounsaturated fatty acids (MNLK) capable of influencing the work of the body. During numerous studies, it was found that compounds related to this class play a truly significant role in maintaining the health and external attractiveness of a person. At the same time, the lack of these substances is negatively affecting the functioning of most internal organs and systems, provokes the development of a wide range of diseases.

The omega-9 group includes 6 compounds similar in their composition and biochemical properties. All these substances, the human body can produce independently, but under the action of adverse factors, the synthesis processes can significantly slow down or stop at all. In order to avoid the unwanted consequences of the deficiency of omega-9 fatty acids, it is necessary to know which products contain these vital components, and as it should be included in the diet.

Biological role of fatty acids omega-9

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

provide normal conditions for the flow of metabolic processes;
reduce the content of "harmful" cholesterol in the blood composition, prevent its accumulation on the walls of the vessels, prevent the occurrence of atherosclerosis;
support the level of glucose in the blood is maintained, prevent the development of diabetes;
lower the likelihood of hypertension, weakens the action of factors contributing to an increase in blood pressure;
protect women from breast cancer, reduce the risk of other oncological diseases, block cancer cell division processes;
contribute to the strengthening of immunity;
participate in the synthesis of some hormones;
slow down the processes leading to the aging of the body;
prevent the formation of blood clots;
regulate the work of muscles, maintain muscle tone;
give vessels strength and increase their elasticity, reduce the likelihood of the development of cardiological diseases;
establish digestive processes, prevent the occurrence of constipation;
increase the resistance of the body, reduce the risk of infection with bacteria and viruses;
are one of the most important sources of energy for the human body;
reduce the negative impact of stress on the body, help to cope with depression;
contribute to improving memory;
support the health and beauty of nails, hair and skin.

Omega-9 consumption standards MNL

The daily need of the human body in monon-saturated fatty acids reaches 18% of the total caloric content of the daily diet. However, this indicator may vary under the action of a number of factors.

So, for example, the need for MLK increases:

in the occurrence of inflammatory processes in the body (regardless of their localization);
when identifying diseases of vessels and hearts;
with excessive physical exertion (for example, with intense and regular sports training).

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

reduced blood pressure;
active admission to the body of polyunsaturated omega-3 and omega-6 fatty acids (MTCs can be synthesized from the specified compounds);
detection of violations in the pancreas;
period feeding newborn breasts;
pregnancy.

What products contain omega-9 fatty acids?

The most rich sources of Omega-9 MNGC are oils of vegetable origin - these compounds are in an easily-friendly form. Detailed information about their concentration in products belonging to this group is presented in the table.

Along with vegetable oils, Omega-9 fatty acid sources for a person can become other products:

fish fat;
beans soy;
chicken meat, turkey and other types of birds;
fat;
all kinds of nuts, etc.

More accurate data on the content in the listed products of these substances is also presented as a table.

Unfortunately, fatty acids relating to the Omega-9 class are easily destroyed by external factors (including thermal). That is why, when storing and preparing dishes from products that are their sources, it is necessary to comply with several uncomplicated rules:

when choosing vegetable oils, give preference to those sold in dark glass bottles (it is also advisable to choose a smaller container);
store products only in dark places protected from direct sunlight;
avoid acquiring refined oils (in their composition there is practically no MNGC);
maximum reducing the time of culinary processing of products that are sources of MNG.

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

The human body can synthesize omega-9 fatty acids alone, therefore the shortage of compounds related to this class is a rather rare phenomenon. The most common cause of the lack of MTC is long fasting or compliance with diets, providing for a complete exception from the menu of fatty products.

A person who refuses consumption of fats exposes its own body of danger. In particular, the deficiency of omega-9 fatty acids can provoke the occurrence of a number of unwanted consequences, from among which can be allocated:

significant imminent immunity;
increased exposure to colds and infectious diseases;
exacerbation of all diseases occurring in chronic form (primarily pathologies of the musculoskeletal system);
the emergence of arthrosis, arthritis and other diseases of the joints;
violations in the work of the digestive system (deterioration of intestinal peristals, prolonged constipation);
unfinished general weakness, rapid fatigue at the usual loads;
worsening memory, unusual scattered, inattention;
loss of ability to concentrate long on one lesson;
deterioration of the appearance and condition of hair (loss of brilliance, pathological loss, etc.);
an increase in blood pressure;
dryness, lifeless, uneven and unhealthy shade of skin;
bundle, increased fragility of nail plates;
the constant feeling of thirst, the drying of the mucous epithelium of the oral cavity, the appearance of cracks and ulcers on its surface;
feeling dryness in the eyes;
the appearance of gynecological problems in women associated with the change in the inner medium of the vagina, pain in the commission of intercourse;
depressive states, depressed mood, emotional instability.

Negatively affects human health and excessive admission to the body of the MTC. The abuse of products and drugs with a high content of these substances can cause obesity, exacerbation of the pancreas diseases, the occurrence of malfunction in the work of the cardiovascular system, the development of the liver cirrhosis and disorders of the digestive system. In addition, the excess concentration of compounds relating to this class can adversely affect the reproductive function, disrupt the development of the fetus during pregnancy or create additional difficulties in the conception of the child.

Most often in order to eliminate the effects of deficiency or oversupply of omega-9 fatty acids, it suffices to make appropriate rational adjustment and choose adequate doses of drugs with an increased content of MNGC. In the absence of the effect of the measures taken, it is necessary to contact the medical institution, pass all the assigned analyzes and take a course of therapy according to the scheme drawn up by the doctor.

In the omega-9 nutrition, is still not sufficiently studied group of unsaturated fatty acids. They are necessary for the formation of many vital substances that play a serious role in preserving health and harmony, are a necessary component of nutrition for the youth, energeticness and physical attractiveness of a person.

According to American scientists, Omega-9 is one of the most powerful funds in the fight against breast cancer. Studies were conducted in the Chicago Northwestern University. Experiments have shown that omega-9, contained in hemp oil, blocks the gene of breast cancer, and also prevents the reproduction of malicious cells.

Products rich Omega-9:

Indicate an estimated number in 100 g of product

General Characteristics Omega-9

Omega-9 belongs to a group of polyunsaturated fatty acids, which are part of each human body cell, are involved in metabolic processes. In addition, they affect the synthesis of hormones, and also have anti-inflammatory activity.

Partly Omega-9 is produced by the body independently, the rest of the body takes from its products containing.

Daily need for Omega-9

The need for an organism in unsaturated fatty acids ranges from 10-20% of the general calorie content of the diet. To ensure the body, the necessary amount of omega can eat a small handy of pumpkin, sesame, sunflower seeds and nuts every day. Funduk, pistachios, cashews and walnuts, as well as almonds.

The need for Omega-9 increases:

During the treatment of psoriasis and arthritis (due to its anti-inflammatory effect).
During the treatment of chronic heart disease and vessels. It blocks the deposition of harmful substances on the vascular walls, contributing to the preservation of their elasticity.
Large doses of polyunsaturated fatty acids are struggling with any inflammatory processes in the human body. Used in a complex with the main anti-inflammatory therapy.

The need for Omega-9 decreases:

During the use of a large amount of Omega-3 and Omega-6, of which Omega-9 can be synthesized.
With low arterial pressure.
During pregnancy and breastfeeding.
With pancreas diseases.

Omega-9 digestibility

The best Omega-9 is absorbed from vegetable oils (hemp, sunflower, corn, olive, almond, etc.), fish oil, soybeans, nuts and poultry meat. In these products, Omega-9 is in the most easily digestible form.

Useful properties of omega-9 and its influence on the body

Omega-9 reduces the risk of infarction, gives elasticity of vessels. Stabilizes blood glucose in the blood. This is especially important for sugar diabetes.

In addition, it increases the body's protective forces and its resistance to various infections. And most importantly, actively struggling with oncological diseases.

Diabetes, obesity and all sorts of heart pathology - Beach of our time. According to the group of American scientists, the risk of such diseases is significantly reduced in people who regularly use products containing omega-9.

Such results were obtained after examining the Eskimo Group, in the nutrition of which products with a high content of polyunsaturated fatty acids prevail, including the omega-9 groups.

Interaction with essential elements

It is often synthesized from Omega-3 and Omega-6. Interacts with fat-soluble vitamins A, E, D. Good are well absorbed with proteins and carbohydrates.

Signs of the lack of omega-9 in the body:

Disruption of the gastrointestinal tract.
Dry skin, hair, as well as nail fragility.
Cracks on mucous membranes.
Arthrosis and arthritis.
Impairment of memory.
Weak immunity.
Depressive mood.

Signs of excess omega-9 in the body:

Thickening blood.
Problems with digestion.
Liver disorders.
Problems with a small intestine.

Choice, storage and preparation of products containing omega-9

Omega-9, like all polyunsaturated fatty acids, is easily destroyed. And in order not to happen, experts advise to adhere to a number of simple rules necessary to preserve these useful fats.

1 All oils It is advisable to buy in a glass bottle of dark glass in a glass bottle - the likelihood of the destruction of omega-9 under the influence of light is reduced. If this fails, it is necessary to store the oil solely in a dark place.
2 Olive oil nutritionists advise to buy with the "Extra Virgin" icon, and it is not worth refined, because it contains very few useful substances.
3 Omega-9 well retains its properties at low temperature. The frying on the oil, the long-term boiling is destroying this useful substance is almost completely. Therefore, use, if possible, omega-containing products with minimal temperature processing (the rule does not relate to fish and meat).

Omega-9 for beauty and health

Since the polyunsaturated fatty acids omega-9 stimulate the metabolism, it naturally accelerates the loss of unnecessary kilograms in full or on the contrary helps to gain the necessary weight for those who want to increase it.

For amateurs of all sorts of diets, the Mediterranean diet will become the best option. The high content of Omega-9 and other polyunsaturated acids of the Omega class will raise the life tone of the body, adjusts the figure, improve the condition of the skin, hair, nails, and also will raise you the mood.

We collected the most important points about omega-9 in this illustration and will be grateful if you share a picture on a social network or blog, with reference to this page:

Fats, like carbohydrates and proteins, are vital elements for the human body. It is necessary to eat correctly and diverse to get them in sufficient quantities. Fats serve as a source of energy for the body. This is their main role. They contribute to the assimilation of some vitamins and participate in the development of hormones.

There are several types of fatty acids. One of them is Omega-9. These fats are mononaturated, and the body produces them on their own. Omega-9 is also contained in many products. To avoid accumulation of these substances in the body, which can cause the development of many diseases, the consumption of dishes in which such acids are contained. In moderate quantities, they are needed for the normal functioning of organs and their systems. However, according to many diet doors, in the absence of omega-9 sources in the diet, they will still be synthesized by the body.

Useful properties of omega-9

For a person, fatty acids of this species are of particular importance. They are able to protect heart disease, including to prevent heart attack. This property is explained by the fact that Omega-9 does not allow cholesterol to be postponed. Thus, the risk of clocking the vessels and the formation of thromboms is reduced. The use of foods containing fatty acids is the prevention of heart disease. So, the inhabitants of the Mediterranean coast are less suffering from them. This is explained by the fact that in most countries located there, when cooking, olive oil is used, and in large quantities there are omega-9 fats.

Acids of this type prevent diabetes development. Omega-9 is recommended to use people whose cell cells are not susceptible to insulin. Because of this, the amount of sugar in blood cells can significantly increase and lead to diabetes. Fatty acids contain this processes.

Products saturated omega-9 can be used to prevent colds. Use them is recommended and during treatment. After all, fatty acids have an anti-inflammatory effect. In addition, with their help you can strengthen the body.

Finally, Omega-9 fats ensures protection from cancer tumors. This is especially important for women. An experimental way was found that it was oleic fatty acid that reduces the activity of the gene responsible for the emergence of oncological diseases.

Despite all the beneficial properties of oleic acid, it should not be abused. Exceeding in the organism of Omega-9 negatively affects the body and even contributes to the emergence of many diseases.

What products contain omega-9?

To provide the body with a sufficient number of fat groups of omega-9, you can regularly eat some nuts. They also contain other useful substances and trace elements. Alternative to nuts are used pumpkin or sunflower seeds.

Avocado rich in omega-9 fats helps prevent the development of atherosclerosis and strengthen the immune system. It serves as a source of iron, phosphorus and potassium, the necessary organism.

Ordinary bakery products are better replaced by those that contain linseed seed. It has fats of various groups. Some of them enter the human body only with food products, their synthesis is not carried out. Therefore, it is worth adding dishes, flaxed seed, or oil based on it.

The greatest amount of Omega-9 fatty acids is found in olive oil. It is not by chance that some doctors in antiquity considered him a drug that helps many diseases. It really positively affects the vessels and even slows the aging processes. Olive oil has an original taste, so it can be added to salads, use to prepare a test for some bakery products. To fry it is undesirable, it is better to refuel cold dishes with olive oil.

The trout is not so much fat Omega-9, but it is very rich in other useful substances. Regular use of such fish improves brain work, strengthens the nervous system. Trout has an excellent taste, therefore it is considered an expensive product.

The topic of balanced nutrition and health generally worries many modern people. So, most of us know that fats in the diet should be limited. But only if we are not talking about unsaturated fatty acids - nutritionists are confident. This group of substances we know under the code name "Omega", with the corresponding figures - 3, 6 and 9. Today we will tell you more about the unsaturated fatty acids of Omega-9. What substances enter this group than they are useful, are potential harm, and what differ from their closest "neighbors"?

First of all, the monounsaturated omega-9 are not essential, in contrast to the indispensable "triples" and "six", which cannot be produced in the organism of the omega-3 and -6 acids. In other words, their replaceability can be called conditional. All acid groups obtained their digits by the location of the molecules with double bonds relative to the end of the chain (which is called "Omega") - by three, six or nine carbon molecules from the end of the communication. Omega-9 is considered a less significant group if we talk about the benefits of unsaturated acids in general, it is less studied by scientists. Nevertheless, they are important, for example, in that they perform the energy function, they have anti-inflammatory properties, affect the synthesis of some hormones, and are absorbed easier than the remaining acids.

Omega-9 fatty acids include:

1. Olein. One of the most famous, studied and useful representatives of the class. It has a chemical composition, as much as possible with "native" human fat cells, so our body successfully uses these lipids as a source of "fuel".
2. Elaidinovaya. The substance is a transgir of the oleic acid described above, and it occurs in nature much less often of the remaining acids, as a rule, its amount does not exceed the tenth longest of the total fat mass in the product.
3. Mideova. This substance is known that it is formed as a result of the metabolism of mammals, and that it is named after the scientist James Mid, who opened it.
4. Eukhova. This acid is contained in plants such as raps and Mustrian, as well as oils derived from them. A little less contained in almond, Peanut, Wheat Emded Oil. Its excess and accumulation is harmful to the body, in particular for the reproductive and cardiovascular system, at least, so consider scientists. That is why in many countries there are standards for which the content of this acid in products should not exceed 2-5%, for example, there is a ban on the sale of unrefined mustard oil. Nevertheless, eruplic acid is used in industry, such as the creation of soap and tissue.

5. Nervous. It is important in that it is a component of a white substance of the human brain, which is why it is often used in the appropriate drugs, including the treatment of multiple sclerosis.

Experts note that the most important and useful for the body from the whole group of Omega-9 is olein acid.

Omega-9 benefits

Despite the fact that Omega-9 is capable of synthesize from other fatty acids, their functions are no less important. For example, it is widely known that unsaturated fatty acids can protect against sugar diabetesBut not everyone knows that it is omega-9 that directly affect this protective function. So, in some people there is an insulin sustainability, which is why they increase the concentration of sugar. Experts believe that Omega-9 eliminate this stability than and preventing diabetes. Acid optimize glucose levelsand also increase the body's ability defend against infectionsand resist them.

What other functions of omega-9 are performed in the body:

reduce the likelihood of development cholesterol plaques;
improve protective skin function, thanks to the holding of a large amount of moisture in the cells of the epidermis;
strengthen immune system;
regulate metabolic processes, disintegration of all nutrients, synthesis of new substances;
increase the energy reserves of the body, improve Muscle work;
promote increasing elasticity Walls vessels;
perform a protective function relative to mucous membranes shells;
helps essential substances penetrate the cells;
reduce the excitability of the nervous system, reducing the level anxietyand preventing depressive states;
improve the function CNS.Since they are involved in the formation of myelin neurons, and also contribute to closer interaction of nutrients (vitamins and hormones) with neurotransmitters.

In medicine, the drugs with the content of omega-9 are prescribed in case of osteoporosis, diseases of the cardiovascular system and organs vision During the problems of S. sustaines and nervous disorders including anorexia.

Harm Omega-9

Like many other beneficial substances, it is desirable that Omega-9 enroll into the body in sufficient, but not excessive amounts. The need for the body in Omega-9 increases with too intense and even exhausting exercise, including sports workouts, as well as in inflammatory processes. The disadvantage of these substances may be a consequence of any strict diet, especially with a reduced content of fats. It can be fraught with a decrease in immunity, problems with joints, chronic weakness, dryness of mucous membranes, including a violation of microflora and dryness of the vagina. The decrease in Omega-9 in the diet can provoke constipation, as well as worsen memory and attention.

Excess omega-9 can provoke an increase in weight, Problems with pancreas and cardiovascularsystem, as well as a violation of metabolism and even problems with conception among women. During pregnancy, as well as during the feeding period, the baby breasts, as well as under reduced pressure and problems with the pancreas, additional use of omega-9 is not recommended. The same applies to cases if you consume enough products in sufficient quantities in which Omega-3 and -6 "sources" are present.

Sources of useful Omega-9

One of the main sources of omega-9 - as well as all other classes of unsaturated fatty acids - are a variety of orekhi and seeds, as well as oil obtained from them by cold Script (It is from these sources of omega-9 is absorbed most easily and fully). By the way, the acids "number" 9 are much more resistant to high temperatures, so less destroyed when heated. Orekhov Most oleic acid in hazelnuk, macadamia, peanuts, from seeds - in pumpkin and fruits sunflower, linenseed.

From oils Most oleic acid is contained in:

olive - up to 83%
apricot bones - up to 74%
sesame - up to 42%
sunflower - up to 39%
pumpkin bones - up to 47%
corn - up to 42%
cocoa oil - up to 36%

Another rich source of Omega-9 is avocado.

Among the animal fats with a high content of oleic acid can "boast" beef, pork and cod fats.

Bird Meat - turkey, duck and chicken - also belong to the list of products with the content of omega-9.

In the preparation " Fish fat»A complex of all unsaturated fatty acids is contained.

So that all unsaturated acids are balanced in the body, it is worth paying more attention to the use of fats, and not only vegetable, as it may seem at first glance, but also animal origin. Moreover, it is important not only the quantity, but also the quality of products that contain omega-9. So, vegetable oils must be unrefined and cold spin, a fish - fresh, not frozen, nuts - not fried. Butter is desirable to store away from sunlight, best in dark glass. It is best to use them in cold dishes, especially salads, as vitamins from raw vegetables - especially a and e - better bind to Omega-9 and come inside the body.

Many people interested in healthy nutrition today, to the question of helpful or harmful fats, would be chosen rather the second answer version - but the fats are different. Today, fortunately, more and more people begin to understand this, and they understand that fats play a crucial role in our lives, literally - without fats, education in the body of many vital substances becomes impossible.

But what about the fact that saturated fats cause the development of atherosclerosis, ischemic illness, stroke and heart attack? So it happens if they are abused, and just this happens in our diet today. Most people are uniformly consume fats for animal origin, contained in butter and fatty sour cream, sustained cheese and oily meat, and all these products are also mixed with each other.

In a different way, unsaturated fats operate on the body - the source of unsaturated, the benefits of which today also heard many. These acids improve the structure of the walls of the vessels, support the work of the immune system, do not allow cholesterol to accumulate in the body, participate in the synthesis of the necessary hormones and perform many other "actions" providing us with beauty and health for many years. Without unsaturated fatty acids, normal metabolism is impossible, and the cell shells without them will simply be able to form - a person will remain "vegetable", incapable of normal life.

Olemega-9 fatty acids - oleic acid

Nutritionists and physicians usually talk about polyunsaturated fatty acids, as the most important for our body, but more often about two groups - and, but it is rarely mentioned - perhaps, because omega-3 fatty acids we need more. Omega-9 We are also necessary, it is simply studied by this group of unsaturated fats less than others, but in nature such fats are very widespread - they are also called oleic acid. Omega-9 fatty acids are leaned easier than omega-6 and 3Although the latter are considered more important to health.

Where oleic acid contains

Oleic acid - mononaturated, and it is a significant share in various animal fats - up to 40%, and in vegetable oils - almost in all, it can be up to 30% - on average, however, in - "Extra Virgin" its content can reach up to 80% and higher. Many of this acid and in peanut butter. Although the oleic acid is replace, and the body can produce it itself, it is best to receive it with food. Products should choose those in which it is contained in an easily digestible form. This is primarily: besides those mentioned, sunflower, almond, corn, linen, sesame, rapeseed, hemp, soybean (and - product from soybeans); Beef and pork fat - in them it up to 44-45%; Bone fat and cod fats. There is Omega-9 also in pork and poultry meat.

Vegetable oils in which a lot of oleic acid are less oxidized, including at high temperatures - monounsaturated fatty acids to high temperatures are stable - therefore they are good to use them for frying or adding to canned food.

Action and value of Omega-9 fatty acids

It is believed that fatty acids omega-9 do not affect - do not increase it and do not downgrade, but they, due to chemical stability, prevent the formation of cholesterol sediments in the vessels, thereby preventing very dangerous diseases - atherosclerosis, thrombosis, etc. Therefore, in the Mediterranean region, where many olive oil and olives are traditionally consumed, people are much less likely to have cardiovascular diseases, diabetes and cancer - in all these products a lot omega-9 fatty acids.

Oleic acid really warns cancer - This is proven by American scientists. The results of studies conducted in one of the most prestigious educational institutions of the Chicago - North-West University showed that oleic acid contained in hemp oil suppresses the reproduction of cancer cells, blocking one of the active breast cancer genes, known for its "malignancy" of more than others. .

If the body does not have enough fatty acids omega-9, then the person begins to feel the weakness that seems unreasonable; It is quickly tired at ordinary loads - often it ends with a heart attack, incomprehensible for doctors; He has a digestion process, and appear; and begin to dry, but to get out and break; mucous membranes dry up - in the mouth, in; In women, the vagina becomes overly dry. In addition, the existing cardiovascular diseases are exacerbated, blood pressure rises, joints begin to hurt - arthrosis and arthritis arise; "Falls" immunity - a person often sick with colds and becomes susceptible to any infections; The memory worsens, scattered and depression appears, depression arises. Doctors usually rarely reveal the real cause of the disease, without guessing special analyzes, and continue to persevere people from manifesting diseases, without understanding why treatment is ineffective.

Meanwhile, studies conducted by scientists developed countries often show what the occurrence of most heart and other pathologies is related to the emergence of majority and inflammation, diabetes and obesity. When the Eskimo groups were examined in the USA, in the nutrition of which there are always many polyunsaturated fatty acids, and including Omega-9, it turned out that they suffer from such diseases 10 times less often than "civilized" Americans, regularly consuming refined products, semi-finished products and fast food.

The Japanese also suffer from these diseases much less often than the Americans, as they eat a lot and seafood: meat, the more fat, in the Nutrition of the Japanese - the rarity. In the course of the research, it also found out that with the help of Omega-9 fatty acids, psoriasis and arthritis can be treated, thanks to the anti-inflammatory action provided by them.

Since unsaturated fatty acids are part of all cells, it is impossible to imagine the life and work of the body without them. With inflammatory diseases, the reception of large doses of unsaturated fatty acids significantly accelerates treatment; Women should remember that not only the elasticity of the walls of the vessels depends on these acids, but also - these substances help us to preserve longer.

It is also important that with their help you can maintain a healthy weight: mono-allatured fatty acids support the optimal state of cell membranes, so hormones and nutrients are freely passing inside the cells, due to the insulin sensitivity improves and the burning of fats is improved. In seed seeds, pumpkin seeds and sunflower, nuts - hazelnuts, pistachios, pecans and almonds, cashews, walnuts, Australian and others, contains a lot of omega-9 fats - enough to eat on the handful of nuts every day to get the daily rate of these fats.

Salads need to fill with vegetable oil, and best of all unrefined olive - then you will benefit not only from the oil, but also from those that are contained in raw vegetables - it is known that fat-soluble vitamins without fats are not absorbed, but simply "taken out" from the body .

Do not use mayonnaise, although it seems so much more tastier and easier: in those surrogates that are sold in most supermarkets, there are almost no classical "mayonnaise" components - real raw yolks, olive oil and natural lemon juice. You can, of course, prepare mayonnaise yourself, if you are not too lazy, and put in it the real ingredients - then the salad will be more useful, although oil refills without eggs are still preferable.

Excess Omega-9 fatty acids in the body

What threatens our health excess fatty acids omega-9? The most useful products, if they are abused, become harmful, therefore it is not necessary to "dwell" in one form of fats, considering them full-fledged - all natural fats, both vegetable and animal origin, should be attended in nutrition, but they should be used in reasonable quantities. . In this case, it is possible not only to preserve health, but also to get rid of chronic diseases that have tormented you over the years.

We know perfectly well that omega fatty acids are needed for the normal functioning of the body, beauty of hair and nails, excellent well-being and balanced nutrition. But few know that omega-3 fatty acids that can be found in salmon, the matter is not limited here.

In fact, there are three types of omega acids: Omega-3, Omega-6 and Omega-9. And, for example, Omega-9 acids, which are contained in avocado, are seriously different from omega-3 acids contained to fatty fish. Below is everything you need to know about these certainly useful, but such different elements.

What is omega fatty acids

Quick chemistry lesson: Fats are a kind of brick walls that consist of fatty acids. All fatty acids have an even number of carbon atoms that are attached to each other around the chain. Some of them have simple bonds between carbon atoms and are called saturated fats, others have double bonds and are considered unsaturated. Omega-3, Omega-6 and Omega-9 - all these types of natural unsaturated fats that most healthy food experts consider much more useful than saturated fats.

And again we return to the chemical structure: the beginning of the carbon chain is called "Alpha", and its end is Omega. Omega-3 acids have the top three in the title, because the first double-bond molecule is located on three carbon atoms from the omega-end (the same with omega-6 and omega-9 fatty acids). So, with boring theory figured out - it's time to go to the knowledge that you can apply in practice.

Omega-3: What is the benefit and where to get

Experts warn that our body does not know how to produce omega-3 fatty acids, so you must necessarily use food rich omega-3, or take additives to avoid their deficit. There are three main types of omega-3 fatty acids: alpha-linolenic acid (Ala), eikapentaenic acid (EPA) and docosahexaenic acid (DHA).

EPA and DHA are contained in fatty fish, such as salmon, mackerel and herring. EPA has a powerful anti-inflammatory effect and, according to research, is able to reduce the risk of heart disease, rheumatism and oncological diseases. At the same time, DHA plays an important role for brain health. The optimal amount of omega-3 is two or three servings of oily fish per week. At the same time, ideally a quarter of all fats that you consume should contain omega-3 fatty acids.

Omega-6: What is the benefit and where to get

As in the case of omega-3 fatty acids, our organism is not able to produce them on their own. However, you can get a sufficient amount of omega-6 from the diet - and it is worth using it. Basically, these acids are contained in vegetable oils, such as corn oil, safflower oil, sesame oil, peanut butter and soybean oil.

But be careful: while Omega-6 play an important role in the body if they are too much, it can cause inflammation. (Interestingly, most people are obtained from the diet 15-25 times more omega-6 fatty acids than omega-3).

Omega-9: what is the benefit and where to get

Unlike Omega-3 and Omega-6, Omega-9 fatty acids are considered insignificant. In other words, even if their consumption is negligible, your body will not experience a deficit about this. You can get omega-9 with rapeseed and sunflower oils, almonds and avocado. By the way, olive oil also contains omega acid, but it will be useful for you to know that it is mostly omega-9 and only a small amount of Omega-3.

However, despite the fact that omega-9 fatty acids are not required to our body, they have their own advantages for health. Thus, recent studies have made it possible to discover that consumption of them instead of saturated fats can reduce cholesterol levels, as well as the risk of developing diabetes and cardiovascular diseases.

Useful properties of omega-9

Despite all the beneficial properties of oleic acid, it should not be abused. Exceeding in the organism of Omega-9 negatively affects the body and even contributes to the emergence of many diseases.

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What products contain omega-9?

Avocado rich in omega-9 fats helps prevent the development of atherosclerosis and strengthen the immune system. It serves as a source of iron, phosphorus and potassium, the necessary organism.

Indicate an estimated number in 100 g of product

Olive oil

Fish fat

Peanut butter

Mustard oil

Salo pork

Butter

Cotton oil

Sunflower oil

Walnuts

Linseed oil

Cannon oil

General Characteristics Omega-9 Omega-9 belongs to a group of polyunsaturated fatty acids, which are part of each human body cell, are involved in metabolic processes. In addition, they affect the synthesis of hormones, and also have anti-inflammatory activity. Partly Omega-9 is produced by the body independently, the rest of the body takes from its products containing.

Daily need for Omega-9 The need for an organism in unsaturated fatty acids ranges from 10-20% of the general calorie content of the diet. To ensure the body, the necessary amount of omega can eat a small handy of pumpkin, sesame, sunflower seeds and nuts every day. Funduk, pistachios, cashews and walnuts, as well as almonds.

The need for Omega-9 increases: During the treatment of psoriasis and arthritis (due to its anti-inflammatory effect) during the treatment of chronic heart disease and vessels. It blocks the deposition of harmful substances on the vascular walls, contributing to the preservation of their elasticity. Large doses of polyunsaturated fatty acids are struggling with any inflammatory processes in the human body. Used in a complex with the main anti-inflammatory therapy. The need for Omega-9 decreases: During the use of a large amount of Omega-3 and Omega-6, of which Omega-9 can be synthesized. With low blood pressure during pregnancy and breastfeeding for pancreatic diseases Omega-9 digestibility The best Omega-9 is absorbed from vegetable oils (hemp, sunflower, corn, olive, almond, etc.), fish oil, soybeans, nuts and poultry meat. In these products, Omega-9 is in the most easily digestible form.
Useful properties of omega-9 and its influence on the body Omega-9 reduces the risk of infarction, gives elasticity of vessels. Stabilizes blood glucose in the blood. This is especially important for sugar diabetes. In addition, it increases the body's protective forces and its resistance to various infections. And most importantly, actively struggling with oncological diseases. Diabetes, obesity and all sorts of heart pathology - Beach of our time. According to the group of American scientists, the risk of such diseases is significantly reduced in people who regularly use products containing omega-9. Such results were obtained after examining the Eskimo Group, in the nutrition of which products with a high content of polyunsaturated fatty acids prevail, including the omega-9 groups.
Interaction with essential elements It is often synthesized from Omega-3 and Omega-6. Interacts with fat-soluble vitamins A, E, D. Good are well absorbed with proteins and carbohydrates. Signs of the lack of omega-9 in the body: Disturbance of the gastrointestinal tract dry skin, hair, and the lone of the nail cracks on the mucous membranes of arthrosis and arthritis worsening of memory Weak immunity depressive mood
Signs of excess omega-9 in the body: Condence of blood problems with digestion violation of the liver work Problems with a small intestine

Choice, storage and preparation of products containing omega-9

Omega-9, like all polyunsaturated fatty acids, is easily destroyed. And in order not to happen, experts advise to adhere to a number of simple rules necessary to preserve these useful fats.

1All oil It is advisable to buy in a glass bottle of dark glass in a glass bottle - the likelihood of the destruction of omega-9 under the influence of light is reduced. If this fails, it is necessary to store the oil solely in a dark place.
2 Color oil nutritionists advise to buy with the "Extra Virgin" icon, and it is not worth refined, because it contains very few useful substances.
3omega-9 well retains its properties at low temperature. The frying on the oil, the long-term boiling is destroying this useful substance is almost completely. Therefore, use, if possible, omega-containing products with minimal temperature processing (the rule does not relate to fish and meat).

Omega-9 for beauty and health

We collected the most important points about omega-9 in this illustration and will be grateful if you share a picture on a social network or blog, with reference to this page:

Main Page »Power Components

The main sources of monounsaturated fats are olive, almond and peanut butter, fishery, nuts, seeds.

Consider in detail what is the Omega-9 triglycerides, where they are contained, their main functions.

General

The main representatives of Omega-9:

Olein (cis-9-octadecene) acid. Its content is the closest to the reserve fat of man. Due to this, the body does not spend resources on the restructuring of the oily-acid composition of the lipid coming from food. Oleic acid is involved in the construction of cell membranes. When the triglyceride is replaced, the other mono-saturated compounds occurs a sharp deterioration in the permeability of biological shells. In addition, cis-9-octadecene lipids slow down the overflow of deposited fats in the human depot and serve as a source of energy for the body.

Erupic acid. The leaders in the content of compounds - rapeseed, coarse, broccoli, mustard. Erukovic acid is used primarily for industrial purposes, since the enzymatic mammalian system is not adapted to dispose it. Thus, rapeseed oil is used in a leather, textile, soap-made, paint industry. For oral administration, oils are allowed, which contain no more than 5% of the eruk acid from the total amount of fats on the product.

Exceeding a safe daily rate can harm health: slow down the onset of reproductive maturity, lead to skeletal musculature infiltration, disrupt the full work of the heart and liver.

Gradoinovaya (ejacienic) acid. Triglycerides are used in cosmetology practice to enhance the regeneration and protect the dermis from ultraviolet rays, deep humidification of the skin, strengthening hair follicle, maintaining cell membranes.

Natural sources - organic oils: jojoba, rhyme, mustard, rapeseed.

Modeanic acid. These fats are the final products of the metabolism of the human body.
Elaidinic acid. The compound is an oleic acid transzymeer. Elaidin lipids are rarely found in the plant world. However, in small quantities, they are contained in cow and goat milk (0.1% of the total volume of triglycerides).
Nervone (selahole) acid. It is included in the composition of the sfingolipids of the brain, participates in the synthesis of myelin shells of neurons, restores nerve fibers. The main representatives of nervous acid - Chavika (Pacific salmon), yellow flags of mustard, linen seeds, society (bulk salmon), sesame seeds, macadamia nuts. The compounds are used in medicine to eliminate disorders associated with the demyelinization of neurons shells (multiple sclerosis, adrenoleykodistrophy) and the treatment of post-complimental complications (numbers of limbs, hemiplegia, glossolalia).

Among the monounsaturated fat is the most useful for the human body is oleic acid.

Beneficial features

Without fat Omega-9, the full work of immune, cardiovascular, endocrine, nervous and digestive systems is impossible.

What is useful to use them?

Stabilize blood glucose levels, reducing the risk of diabetes.
They will stop the growth of cholesterol sediments in the blood vessels, preventing the occurrence of thrombosis, atherosclerosis, heart attack, stroke.
Enhance the immune status of the body.
Support the barrier function of the dermis.
Slow division of malignant cells (together with Omega-3).
Regulate lipid, carbohydrate and protein metabolisms.
Activate the synthesis of vitamins, neuromediators and hormone-like connections.
Increase the permeability of cell membranes for the penetration of essential substances.
Protect the mucous membranes of organs from destruction.
Hold moisture in the epidermis.
Participate in the construction of myelin shells of neurons.
Reduce nervous excitability, prevent the development of depression.
Enhance the elasticity of blood vessels.
Supplies with energy (due to the decay of lipid structures).
Support muscle tone, regulate muscles.

Daily need

The need for the body in Omega-9 varies within 13 - 20% of the total caloric of day diet. However, depending on the age, the state of health and place of residence, this indicator may vary.

The daega-9 daily rate is raised in the following cases:

if there are inflammatory processes in the body (regardless of localization);
in the treatment of chronic diseases of the vessels and hearts (due to the relief of the growth of cholesterol deposition);
with physical overloads (intensive sports, hard work).

The need for omega-9 fats is reduced at:

the use of large portions of Essential lipids of omega-3 and omega-6 (since the oleic acid can be synthesized from these substances);
reduced arterial pressure;
pregnancy;
breastfeeding;
pancreatic dysfunctions.

Deficiency and excess

The consequences of the lack of Omega-9:

weakening of immunity, and as a result of predisposition to bacterial and viral infections;
the emergence of arthritis, arthrosis, articular pathologies;
deterioration of the digestive tract (prolonged constipation, bloating, meteorism);
reducing the concentration of attention;
depressive mood, emotional instability;
aggravation of chronic diseases of the musculoskeletal system;
weakness, fatigue;
deterioration of the appearance of the hair (intensive loss, loss of shine, fragility);
an increase in blood pressure;
excessive dryness of skin and mucous covers;
constant feeling of thirst;
the occurrence of cracks on the mucous membranes of organs;
change in the internal vaginal microflora, and as a result, the development of reproductive dysfunctions.

If a long time is not to stop the shortage of mono-saturated fats in the body, the person begins to disturb the heart attacks.

However, remember the excess of oleic acid is also unsafe for health, as well as the disadvantage.

Signs of overdose of omega-9:

an increase in body weight (as a result of violation of lipid metabolism);
aggravation of pancreatic pathologies (violation of the synthesis of enzymes, metabolic syndrome);
thickening of blood, which leads to a heart attack, stroke, thrombosis;
liver disease (cirrhosis, hepatosis).

To eliminate the consequences of the deficit or excess fat, adjust the edible diet. If necessary, the daytime menu is enriched with pharmacological agents containing oleic acid.

Selection and storage of products containing useful fats

Despite the fact that monounsaturated Omega acid is chemically resistant to oxidation, it is important to keep some rules to preserve their useful properties.

When choosing vegetable oils, give preference to products, packaged in the dark glass container.
Products with Omega-9 Store in a cold place, protected from direct sun rays.
The maximum number of useful lipids is present in unrefined first press oils ("Extra Virgin").
To preserve fatty acids, do not expose "omega-containing" products to the long-term effects of high temperatures. Food prepare on low fire.
The shelf life of vegetable oils is 6 months from the date of autopsy.

Remember, high-quality olive oil at temperatures below 7 degrees crystallizes.

Food sources

Olive oil	82
Mustard Seeds (Yellow)	80
Fish fat	73
Linen seed (without processing)	64
Peanut butter	60
Mustard oil	54
Rapeseed oil	52
Lard	43
Northern Seas Fish (Salmon)	35 – 50
Creamy butter (home)	40
Sesame seed	35
Cotton oil	34
Sunflower oil	30
Nuts Makadamia	18
Walnuts	16
Salmon	15
Linseed oil	14
Cannon oil	12
Avocado	10
Chicken meat	4,5
Soya beans	4
Trout	3,5
Meat turkey	2,5

In addition, Omega-9 acid is present in almost all nuts and seeds.

Monounsaturated fats in cosmetology

Omega-9 triglyceride properties:

accelerate the regeneration of the skin;
potential the production of own collagen;
increase the turgor of the skin;
align the microrelief of the epidermis;
eliminate itching, irritation, redness;
accelerate metabolic processes in the dermis;
hold moisture in the skin;
strengthen the walls of blood vessels;
restore the protective robe of the dermis;
ensure the stability of deposited fats to oxidation (with a small amount of antioxidants);
song plugs, including black comaons;
strengthen the local immunity of the epidems;
normalize lipid metabolism in the skin (eliminating cellulite).

In addition, fatty acids accelerate the penetration of the beneficial substances contained in oil, in the deep layers of the dermis.

Cosmetics with Omega-9:

Lip Balm (Doliva). The hygiene style consists of natural oils (olive, castor, mint) and vitamin E. Doliva balm is used to mitigate dry, weathered and peeling lip skin.
Organic hair mask with Omega-9 (Rahua). The composition of the healing concentrate includes vegetable oils (sunflower, unguhua, shea, rapeseed, eucalyptus, lavender), movies, glycine. With regular use, the mask restores dim damaged to the lap, strengthens the hair follicles, normalizes the water-lipid balance of the head of the head.
Face mask with Olive Oil "Paradise Delight" (Avon, Planet SPA). The agent is used for refreshment, moisturizing and toning of delicate skin of the face. The active components of the mask are olive oil, sunflower, vitamin E, beta-carotene, oily leaves extract.
Restoring lipid cream (Ripe Lock). The composition is designed to care for weakened, overwhelmed and atopic skin. The drug contains oleic and palmitic acids, ceramides, cholesterol (fat alcohol), glycerin, liquid paraffin.
Body Lotion with Olive Oil and Vitamin E (Palmer's). Lipid emulsion carries for dehydrated skin, eliminates itching, dryness and peeling. Olive concentrate is ideal for lubricating heels, elbows and knees.
Night regenerating cream (Mirra). Multifunctional organic face care agent during night rest. The drug activates the natural mechanisms of the regeneration of the dermis, levels the structural irregularities of the skin, stimulates the synthesis of its own collagen.

Foam for washing (Doliva). Cleansing mousse based on vegetable oils: olive, jojoba, castor. Penka is suitable for dry, atopic and sensitive skin. The tool moisturizes, soothes and vitamins the horny layer of the dermis.

Application

Oleic acid applications:

Paint and varnish industry. Olein use as the basis for obtaining paints, olife, enamels, floors, emulsifiers.
Household chemicals. Salts and esters of oleic acid - auxiliary components of detergents, soap emulsions.
Food industry. Technical fats are used as defoamers (in the concentration of products on vacuum installations), emulsifiers, filler carriers (when glazing fresh fruits).
Pulp and paper industry. Monounsaturated lipids are added to cellulose mixtures to increase their yield and elasticity.
Metallurgy. Technical acid is used as a lubricating fluid when processing high-alloyed and stainless steel cutting. In addition, olein is used for the adjustment of steel surfaces of parts with a metal take up to 22 microns.
Textile industry. Omega-9 ethyl olets include the composition of apperiting drugs, which give the clothes water-repellent, flame retardant, oil repellent, hydrophobic properties.
Medicine. Technical olein is introduced into pharmacological products as a filler, an emulsifier, a solvent of vitamins and hormones.

In addition, the components of oleic acid are used in perfumery, chemical, rubber and petrochemical industries.

The main sources of Omega-9 triglycerides are vegetable oils (olive, sesame, peanut, macadamia), fish oil, nuts, seeds.