{"id":24770,"date":"2021-07-14T14:32:53","date_gmt":"2021-07-14T14:32:53","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24770"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"omega-9-foods","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/","title":{"rendered":"Omega 9 Foods: Everything You Need To Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Benefits_Of_Omega-9\" >Benefits Of Omega-9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Reducing_Risk_Of_Heart_Disease\" >Reducing Risk Of Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Fighting_Inflammation\" >Fighting Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Helps_Fight_Cancer\" >Helps Fight Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Boosting_Brain_Function\" >Boosting Brain Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Improving_The_Health_Of_Your_Skin_And_Hair\" >Improving The Health Of Your Skin And Hair<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Enhancing_Mood_And_Reducing_Depression_Risk\" >Enhancing Mood And Reducing Depression Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Helping_With_Weight_Loss\" >Helping With Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Reducing_Risk_Of_Miscarriage\" >Reducing Risk Of Miscarriage<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#What_Are_Some_Foods_High_In_Omega-9\" >What Are Some Foods High In Omega-9?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Olive_Oil\" >Olive Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Canola_Oil\" >Canola Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Fatty_Fish\" >Fatty Fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Fatty_Meats\" >Fatty Meats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Nuts\" >Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Oats\" >Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Vegetables\" >Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Fruits\" >Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#Seeds\" >Seeds<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You always hear about <a href=\"https:\/\/betterme.world\/articles\/omega-3-weight-loss\/\">Omega 3<\/a> and Omega 6 fatty acids, but you&#8217;re probably wondering about Omega 9. What are the benefits, if any, of adding it to your diet? How does it compare to Omega 3s and Omega 6s? What foods contain high levels of Omega 9?<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Omega_9_Foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omega-9 is also known as oleic acid and it&#8217;s a type of monounsaturated <a href=\"https:\/\/betterme.world\/articles\/healthy-fats-for-keto\/\">fatty acid<\/a>. The reason why Omega 9 is not considered to be essential fatty acid is that our bodies generate all the Omega-9 we need from other fats we consume.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Omega-9\"><\/span><strong>Benefits Of Omega-9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Omega 9 is not really considered to be an <a href=\"https:\/\/betterme.world\/articles\/foods-with-amino-acids\/\">essential fatty acid<\/a>, but that doesn&#8217;t mean it isn&#8217;t important for our health. When compared with other types of fats, Omega 9 is considered to be &#8220;good&#8221; fat because it doesn&#8217;t raise LDL cholesterol levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2879969\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Omega 9 has been shown to provide a number of health benefits including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reducing_Risk_Of_Heart_Disease\"><\/span><strong>Reducing Risk Of Heart Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega-9 is considered to be a &#8220;good&#8221; type of fat because it helps lower LDL (bad) cholesterol which can help reduce the risk of heart disease. Omega 9 helps prevent the oxidation of bad fats and stops blood clots from forming inside arteries, both of which can contribute to heart attacks<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fighting_Inflammation\"><\/span><strong>Fighting Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inflammation in the body is caused by a number of things including environmental factors such as pollution. Omega-9 has been shown to block some inflammation-promoting agents, potentially creating a healthier environment within your body.\u00a0 Omega 9 also encourages the proper development and function of cell membranes keeping your cells in optimum condition<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Fight_Cancer\"><\/span><strong>Helps Fight Cancer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some research has shown that Omega 9 may affect how tumor cells grow and multiply which may give it an important role in the prevention of cancer. Research into this area is ongoing, but some believe that Omega-9 has a lot of potential as a cancer-fighting agent (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26870330\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosting_Brain_Function\"><\/span><strong>Boosting Brain Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega-9 has been shown to help brain tissue develop properly during fetal development and may play an important role in how our brains work throughout our lifetime. It&#8217;s known that Omega 9 helps encourage new growth within the brain, boosting memory, intellect, and overall cognitive function. For optimal health, be sure your diet includes foods high in omega 9 fatty acids such as olive oil or canola oil (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24370287\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vitamins-for-memory-loss\/\">Vitamins For Memory Loss: 5 Best Memory Boosters According To Science<\/a><\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Omega_9_Foods\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38936\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143-1024x576.png\" alt=\"Omega 9 Foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_The_Health_Of_Your_Skin_And_Hair\"><\/span><strong>Improving The Health Of Your Skin And Hair<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega 9 has been shown to help repair skin tissue and protect it from sun damage. It also helps keep hair healthy by adding luster and shine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6117694\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Enhancing_Mood_And_Reducing_Depression_Risk\"><\/span><strong>Enhancing Mood And Reducing Depression Risk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega 9 fatty acids are known as a major component of the human brain so it&#8217;s no surprise that they can be helpful in fighting depression. A study found that young adults who were fed a diet higher in oleic acid were more physically active and reported less anger than those fed a more typical Western diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3607650\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helping_With_Weight_Loss\"><\/span><strong>Helping With Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that Omega 9 has an effect on the body&#8217;s metabolism. It helps reduce blood sugar levels and boosts insulin sensitivity which can help improve your ability to process sugars. When we consume foods that are rich in Omega 9 our metabolic rate increases, helping our bodies burn calories at a faster rate while improving mood and mental capabilities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4424766\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reducing_Risk_Of_Miscarriage\"><\/span><strong>Reducing Risk Of Miscarriage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some women who suffered miscarriages had low amounts of Omega 9 in their system when they lost their babies. A developing baby needs Omega 9 to ensure proper brain development during pregnancy, so it makes sense that if there is not enough Omega 9 available it can affect fetal development negatively. It is important for pregnant women to get as much Omega 9 in their diet as possible to reduce the risk of miscarriage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5026673\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Omega_9_Foods\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Foods_High_In_Omega-9\"><\/span><strong>What Are Some Foods High In Omega-9?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While many nutritionists advocate for a diet rich in Omega 9, they also believe that it is not something you need to take as a supplement. Some foods and oil that contain Omega 9 include:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Omega_9_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-31955 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/4-1024x576.jpg\" alt=\"omega 9 foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Olive_Oil\"><\/span><strong>Olive Oil<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Olive oil is one of the healthiest cooking oils because it contains many nutrients. It also has a large percentage of monounsaturated fat, and even small amounts can provide you with benefits.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Canola_Oil\"><\/span><strong>Canola Oil<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/1800-calorie-diabetic-diet\/\">Canola oil<\/a> is also high in oleic acid, which promotes heart health by lowering LDL (the bad kind) cholesterol while increasing the HDL (good) cholesterol. Studies have shown that people who swap out some saturated fats for monounsaturated fats are less likely to develop heart disease and other diseases related to fatty buildup in arteries (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12052487\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fatty_Fish\"><\/span><strong>Fatty Fish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/is-raw-salmon-good-for-you\/\">Fatty fish<\/a> like salmon and tuna are rich sources of Omega 3 fatty acids, but they also contain Omega 9s. Salmon especially is loaded with both, making it the perfect fish for a healthy diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fatty_Meats\"><\/span><strong>Fatty Meats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some red meats like beef have high levels of monounsaturated fats that can offer benefits to your heart and overall health. They often also contain saturated fats or cholesterol, however. Leaner cuts are best if you want to keep fat intake low.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Omega_9_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-34406 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4782-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4782.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4782-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4782.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4782.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nuts\"><\/span><strong>Nuts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like some seeds, nuts contain small amounts of monounsaturated fat in the form of oleic acid. One ounce (28 grams) of walnut halves contains 7 grams of Omega 9s<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Oats\"><\/span><strong>Oats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While the oil is removed from oats to make them more convenient, you can still find oleic acid in the whole grain cereal. It contains even more once it&#8217;s prepared, making it a healthy part of your breakfast.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/oat-smoothie-weight-loss\/\">Oat Smoothie Weight Loss: Give Your Busy Mornings A Much-Need Nutritional Boost<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><strong>Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most <a href=\"https:\/\/betterme.world\/articles\/best-vegetables-to-eat-daily\/\">vegetables<\/a> also contain some small levels of oleic acid and other monounsaturated fats, which are believed to offer many health benefits.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fruits\"><\/span><strong>Fruits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The oils contained in different fruits vary along with their nutrient contents, but they all contain some amount of Omega 9 fatty acids.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some fruits high in oleic acid include avocados, apples, grapefruit and many more.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Omega_9_Foods\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Omega_9_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-33039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13-1024x576.png\" alt=\"omega 9 foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seeds\"><\/span><strong>Seeds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/foods-with-fructose\/\">Seeds<\/a> are one of the Omega 9 fatty acids foods because just like nuts, they offer a small amount of these healthy monounsaturated fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pumpkin seeds, for example, are packed with monounsaturated fats and <a href=\"https:\/\/betterme.world\/articles\/fruits-with-protein\/\">protein<\/a>, minerals like zinc (which supports healthy skin), iron (good for circulation), and magnesium (which relaxes muscles).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use seeds as they are or press them into oil for healthier cooking options. Hemp seed oil is one option that contains about 10% Omega-9 fatty acids (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2868018\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since your body doesn&#8217;t need to produce its own supply of omega 9, why get it from foods? The answer is that there are health benefits associated with its consumption. For example, omega 9 can help reduce inflammation and lower blood cholesterol, reducing heart disease risk. These fatty acids also have possible benefits for brain health, skin, and more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Omega_9_Foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24370287\/\"><span style=\"font-weight: 400;\">[Effect of docosahexaenoic acid and nervonic acid on the damage of learning and memory abilities in rats induced by 1-bromopropane]<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6117694\/\"><span style=\"font-weight: 400;\">Cosmetic and Therapeutic Applications of Fish Oil\u2019s Fatty Acids on the Skin<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26870330\/\"><span style=\"font-weight: 400;\">Dietary effects of mead acid on N-methyl- N-nitrosourea-induced mammary cancers in female Sprague-Dawley rats<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2879969\/\"><span style=\"font-weight: 400;\">Effect of monounsaturated fatty acids versus complex carbohydrates on high-density lipoproteins in healthy men and women<\/span><\/a><span style=\"font-weight: 400;\"> (1987, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5026673\/\"><span style=\"font-weight: 400;\">Effects of Diets Enriched in Omega-9 or Omega-6 Fatty Acids on Reproductive Process<\/span><\/a><span style=\"font-weight: 400;\"> (2016, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4424766\/\"><span style=\"font-weight: 400;\">MUFAs<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12052487\/\"><span style=\"font-weight: 400;\">Protective effect of dietary monounsaturated fat on arteriosclerosis: beyond cholesterol <\/span><\/a><span style=\"font-weight: 400;\">(2002, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3607650\/\"><span style=\"font-weight: 400;\">Substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure and with changes in mood<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2868018\/\">The cardiac and haemostatic effects of dietary hempseed<\/a> (2010, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>You always hear about Omega 3 and Omega 6 fatty acids, but you&#8217;re probably wondering about Omega 9. What are the benefits, if any, of adding it to your diet? How does it compare to Omega 3s and Omega 6s? What foods contain high levels of Omega 9? Omega-9 is also known as oleic acid [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":24773,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[122,87],"class_list":["post-24770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Omega 9 Foods: Everything You Need To Know - BetterMe<\/title>\n<meta name=\"description\" content=\"What are some \u2605 OMEGA 9 FOODS \u27a4 to add to your diet? Do you really need to buy supplements to boost your intake? Here\u2019s the truth about this non-essential fatty acid.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Omega 9 Foods: Everything You Need To Know\" \/>\n<meta property=\"og:description\" content=\"What are some \u2605 OMEGA 9 FOODS \u27a4 to add to your diet? Do you really need to buy supplements to boost your intake? Here\u2019s the truth about this non-essential fatty acid.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1153411474.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Omega 9 Foods: Everything You Need To Know\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/\"},\"wordCount\":1462,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1153411474.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You always hear about <a href=\\\"https:\/\/betterme.world\/articles\/omega-3-weight-loss\/\\\">Omega 3<\/a> and Omega 6 fatty acids, but you're probably wondering about Omega 9. What are the benefits, if any, of adding it to your diet? How does it compare to Omega 3s and Omega 6s? What foods contain high levels of Omega 9?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Omega-9 is also known as oleic acid and it's a type of monounsaturated <a href=\\\"https:\/\/betterme.world\/articles\/healthy-fats-for-keto\/\\\">fatty acid<\/a>. The reason why Omega 9 is not considered to be essential fatty acid is that our bodies generate all the Omega-9 we need from other fats we consume.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Benefits Of Omega-9<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Omega 9 is not really considered to be an <a href=\\\"https:\/\/betterme.world\/articles\/foods-with-amino-acids\/\\\">essential fatty acid<\/a>, but that doesn't mean it isn't important for our health. When compared with other types of fats, Omega 9 is considered to be \\\"good\\\" fat because it doesn't raise LDL cholesterol levels (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2879969\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Omega 9 has been shown to provide a number of health benefits including:<\/span>\\r\\n<h3><strong>Reducing Risk Of Heart Disease<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Omega-9 is considered to be a \\\"good\\\" type of fat because it helps lower LDL (bad) cholesterol which can help reduce the risk of heart disease. Omega 9 helps prevent the oxidation of bad fats and stops blood clots from forming inside arteries, both of which can contribute to heart attacks<\/span><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n<h3><strong>Fighting Inflammation<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Inflammation in the body is caused by a number of things including environmental factors such as pollution. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Omega 9 Foods: Everything You Need To Know - BetterMe","description":"What are some \u2605 OMEGA 9 FOODS \u27a4 to add to your diet? Do you really need to buy supplements to boost your intake? Here\u2019s the truth about this non-essential fatty acid.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Omega 9 Foods: Everything You Need To Know","og_description":"What are some \u2605 OMEGA 9 FOODS \u27a4 to add to your diet? Do you really need to buy supplements to boost your intake? 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What are the benefits, if any, of adding it to your diet? How does it compare to Omega 3s and Omega 6s? What foods contain high levels of Omega 9?<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Omega-9 is also known as oleic acid and it's a type of monounsaturated <a href=\"https:\/\/betterme.world\/articles\/healthy-fats-for-keto\/\">fatty acid<\/a>. The reason why Omega 9 is not considered to be essential fatty acid is that our bodies generate all the Omega-9 we need from other fats we consume.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Benefits Of Omega-9<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Omega 9 is not really considered to be an <a href=\"https:\/\/betterme.world\/articles\/foods-with-amino-acids\/\">essential fatty acid<\/a>, but that doesn't mean it isn't important for our health. When compared with other types of fats, Omega 9 is considered to be \"good\" fat because it doesn't raise LDL cholesterol levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2879969\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Omega 9 has been shown to provide a number of health benefits including:<\/span>\r\n<h3><strong>Reducing Risk Of Heart Disease<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Omega-9 is considered to be a \"good\" type of fat because it helps lower LDL (bad) cholesterol which can help reduce the risk of heart disease. Omega 9 helps prevent the oxidation of bad fats and stops blood clots from forming inside arteries, both of which can contribute to heart attacks<\/span><span style=\"font-weight: 400;\">.<\/span>\r\n<h3><strong>Fighting Inflammation<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Inflammation in the body is caused by a number of things including environmental factors such as pollution. O ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/","url":"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/","name":"Omega 9 Foods: Everything You Need To Know - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/omega-9-foods\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1153411474.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are some \u2605 OMEGA 9 FOODS \u27a4 to add to your diet? Do you really need to buy supplements to boost your intake? 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