Less known than omega 3 and 6, omega 9 are fatty acids essential for the brain, heart and skin. Healthy benefits, foods that contain the most, consumption benchmarks … The point with Caroline Seguin, dietician-nutritionist.
Omega 9 is a family of fat. The main fatty acid of the omega-9 family is Oleic acidvery abundant in Olive oil. Unlike omega 3 and 6, omega 9 are not Not so -called “essential” fatty acids. In other words, the body is able to make them From other unsaturated fatty acids.
“”In recent years, scientists have tended to enhance omega 3 and 6 by publishing studies and data on these two families of essential fatty acids and to forget the omega 9immediately specifies Caroline Seguin, dietician-nutritionist. Due to overinformation on omega 3 and 6, French consumers have tended to overconsom omega 3 and omega 6 compared to current nutritional recommendations and to reduce their contribution to omega 9. Gold, Omega 9 are very beneficial for health and are supposed to constitute half of total fatty acids (lipids) that we consume during the day. “”In my opinion, omega 9 are largely valued enough when they are essential for our heart, our skin and our brain. For example, people living around the Mediterranean and who have a Cretan diet – rich in fruits and vegetables, olive oil, fish and nuts – have longer life expectancy and leaning cardiac risk factors“, Underlines Caroline Seguin.
Omega 3 and 6 which are polyunsaturated fatty acids (include several double bonds in their chain of fatty acids). Omega 9 are monounsaturated fatty acidsthat is to say that they have a single double bond. “”Apart from This difference in molecular structureomega 3.6 and 9 have almost the same health benefits“Explains Caroline Seguin.
- Omega 9 play a role in cardiovascular protection.
- They regulate cholesterol levels, in particular by decreasing bad cholesterol (LDL cholesterol) and increasing good cholesterol (HDL-cholesterol), protector of arteries.
- They provide good membrane plasticity, have An anti-inflammatory role and immunenourish and hydrate the skin.
- They contribute to the proper functioning of the retina, the brain and the nervous system.
- They reduce the risk of developing a tumor.
→ In olive oil
Omega 9 are present in few foods. They are mainly in large quantities in fats of vegetable origin as olive oil, hazelnut oil, rapeseed oil or avocado oil.
→ in goose fat
“”Normally, animal fats have mostly saturated fatty acids. We do not always know, but the only fat of animal origin which mainly includes omega 9 is goose fat. This fat is remarkable because it has the same nutritional properties as olive oil (decreases the oxidation of lipids, reduces LDL-cholesterol). This is why the French in the southwest, who cook a lot of goose fat, have a life expectancy similar to Cretan and are better protected against cardiovascular disease. This is called ‘The French Paradox“”“, argues our interlocutor.
→ in oilseeds
THE Olusory fruits Like hazelnuts, almonds, pistachios or cashews contain omega 9. Note that meats (pork, lamb, cold cuts, duck, chicken …) contain omega 9, but in very small quantities.
According to the latest official recommendations of ANSES, our total energy intake must ideally be composed from 35 to 40 % lipids. In these 35 to 40% lipids, it is advisable to consume:
- half mono-insaturated fatty acids: Omega 9, 15 to 20% of total energy intake,
- A quarter of polyunsaturated fatty acids, or around 9% of total energy intakes distributed as follows: Omega 3 (2%) and Omega 6 (7%),
- A quarter of saturated fatty acids: Butter, cream, cheese, pork or beef fat, coconut oil, palm oil …
“”In France, we are on Average consumption of lipids of 43%more than nutritional recommendations, and on insufficient consumption of fruits and vegetablesspecifies the dietician. The important thing would be to rebalance your food bowl by increasing its consumption of fibers and reducing its consumption of meat and dairy products“.
Often demonized, lipids are however essential to our health: they play a major role in the storage of energy, ensure the fluidity of cell membranes and allow the absorption of vitamins A, D, E and K. |
To cover your daily needs in omega 9 (15 to 20 % of total energy intake, i.e. 30 to 40 g per day)remember that:
- To season salads, raw vegetables, fish, meats, vegetables and make dressings, Favor oils rich in omega 9 like olive oil (extra virgin and ideally organic) or hazelnut oil :: Count the equivalent of two tablespoons (30 g) per day. “”On the other hand, in cooking, olive oil is not ideal because it loses its nutritional interest. For the Cooking, prefer rapeseed oil“”specifies the dietician-nutritionist.
- For cooking meat, fish or vegetables, Bet on goose fat (A fat composed of 55% monounsaturated fatty acids, 11% polyunsaturated fatty acids and 26% saturated fatty acids) which presents itself as margarine and which brings a very tasty taste to dishes. Please note, it is a fat and therefore a calorie product: a small nut (10 g) is enough!
- Consume Olusory fruits (a pinch or 6 to 8 dried fruits) once or twice a week. “”Eating oilseeds must remain an occasional snack and must not replace a breakfast“, Underlines Caroline Seguin.
- In the same way, the seeds linen, squash, sunflower “should be used as a condiment that can be sprinkled from time to time (a pinch (4 g) Two to three times a week) on our salads or our vegetables and which bring crunch in the recipes“, advises our interlocutor.
Memo (Source: ANSES)
| Food | Contribution in omega 9 |
|---|---|
| 2 tablespoons of hazelnut oil | 22 g |
| 2 tablespoons of olive oil | 21.5 g |
| 1 walt of goose | 6 g |
| A pinch of sesame seeds (8 g) | 2 g |
| 4 to 5 pecans (30 g) | 13 g |
