Omega 9好吗？

关于什么样的油、鱼以及坚果中所含的脂肪，是被认为健康的，或是不健康的，这样的困惑越来越多。这一点也不奇怪。大多数人已经听说过omega-3脂肪酸，甚至也可能听说过omega-6脂肪酸，但对于omega-9脂肪酸以及其功效，你了解多少？

在介绍omega-9之前，了解一下数字（3 、6、9）的含义：

所有脂肪基本上都是碳，氢和氧元素通过分子键链连接而成的长链。 想像他们像串珠上的项链。饱和脂肪所构成的分子键（强力的单键）比较强。单不饱和脂肪比较不稳定（一个双键，化学稳定性较差），分子键更易于断裂。多不饱和脂肪具有多个不稳定的双键，更容易受破坏而断裂。

“Omegas”代表了各种不饱和脂肪，这意味着它们在分子构成中至少有一个“弱键”。

Omega-3脂肪是多不饱和的（许多弱键），第一个不饱和键位于第 3 个碳原子。

Omega-6脂肪也是多不饱和的，第一个不饱和键位于第 6 个碳原子。

Omega-9脂肪是单不饱和的，第一个不饱和键位于第 9 个碳原子。

Omega-9脂肪酸来自植物和动物脂肪中常见的不饱和脂肪族。 这些脂肪酸也被称为油酸或单不饱和脂肪，并且通常可以在葵花籽油，红花油，橄榄油，芥花籽油，坚果油和诸如杏仁等坚果中找到。 然而，与Omega-3和Omega-6脂肪酸不同，Omega-9脂肪酸可以由身体产生，这意味着它的补给并不像流行的omega-3那么重要。

如果我们的身体可以自己生产的话，那么欧米茄9有什么值得关注的呢？了解这些脂肪非常重要，因为omega-9在几个关键方面都有益于身体。

Omega-9的功效

Omega-9保持在适度含量水平时有益于心脏，大脑和人整个身体健康。

以下是Omega-9对身体健康最核心的三个益处。

1.可以帮助降低心血管疾病和中风的风险

研究表明，Omega-9脂肪酸有助于降低心血管疾病和中风的风险。 Omega-9有益于心脏健康，因为Omega-9显示可以增加HDL胆固醇（良好的胆固醇）和降低LDL胆固醇（坏胆固醇）。它有助于消除动脉中的块状积聚，这也是心脏病发作和中风的原因之一。

例如，芥花籽油的单不饱和脂肪含量高，饱和脂肪含量低，反式脂肪为零，但非转基因的芥花籽油非常少。食品产业的环境在变化，我们最好能够在家里准备食物。其他好的Omega-9脂肪来自鳄梨和杏仁。事实上，美国食品和药物管理局最近发表了一项合格健康声明，认为每天摄入健康脂肪可能会降低冠心病的风险，这利益于不饱和脂肪的摄入。但是，它也建议调节每天应摄取的量。

2. 增加能量，减少愤怒和改善情绪

Omega-9脂肪酸，可以帮助增加能量，减少愤怒和改善你的情绪。

发表在《美国临床营养学杂志》上的一项临床试验着重于确定降低西方饮食中饱和脂肪酸与单不饱和脂肪酸的比例是否会影响身体活动以及活动所消耗的能量。对身体活动和情绪变化的研究可能意味着我们吃的脂肪会改变认知功能。

这项研究的结论是，油酸的使用与身体活动的增加，更多的能量获取以及更少的愤怒有关。所以如果你疲惫和烦躁，你可能需要通过摄入Omega-9来提高能量水平，因为Omega-9有助于放松你的情绪，提升能量水平。

3.可能有益于阿尔茨海默氏症患者

芥酸是在芥末油中发现的一种单不饱和Omega-9脂肪酸。研究表明，它可以使患有肾上腺脑白质营养不良（ALD）的患者脑中长链脂肪酸的积累水平正常化，这是一项影响肾上腺，脊髓和神经系统的严重遗传疾病。芥子油可以增强认知功能，从而增强记忆障碍。

发表于《药理学、生物化学和行为学》的一篇关于正常小鼠的记忆表现的研究表明，芥酸可能是与认知缺陷相关的疾病如阿尔茨海默病的治疗剂。这意味着你可以将记忆增强和改善认知功能添加到omega-9的好处列表中。

我们知道Omega-3具有消炎作用，是有益的，然而Omega-6会产生炎症，最好能被限制。

Omega-9脂肪不是“必需的”脂肪酸。 然而，它们具有巨大的实力，因为它们是最抗氧化，水解和聚合的脂肪。这使它们成为身体中最安全，最稳定的脂肪成分。这意味着他们更像一种免疫补充剂，而不像多不饱和脂肪那样更快地分解。

因此，富含多不饱和脂肪（棕榈，大豆，玉米，向日葵，油菜籽，花生和植物油）的饮食反而使您更容易患慢性疾病 - 糖尿病，心血管疾病和癌症。

因为人类可以自己产生Omega-9，但很肯定的是，Omega-9在加工您的食物中的价值很重要。Omega-9脂肪酸包括：

- 油酸：一种单不饱和脂肪酸，发现于橄榄油、澳洲坚果油，鸡油，猪油。它被认为是橄榄油独特的健康益处背后的原因，但这一点还未完全得到证实。

- 蜂蜜酸：一种多不饱和脂肪，具有消炎的特性。

- 芥酸：一种单不饱和脂肪酸，一些基于动物的研究后，也引起了一些担忧——它有可能对人类有危险。但这并不是重要的问题，因为它主要存在于菜籽油和芥子油中——这两种都是工业油，不太会食用。

- 神经酸：一种单不饱和脂肪酸，对健康的大脑功能很重要。它被发现在鲑鱼，坚果、种子中。

这其中唯一一项与人类健康相关的是油酸 - 作为“地中海饮食”的主要脂肪，现在绝对是时尚流行的。

该评论讨论了潜在的健康益处，最显著的是加强免疫系统和减少炎症。 具体来说，油酸已经被用来研究关节炎等炎性疾病的治疗。 油酸也有助于改善心血管健康，当然所有这些研究都是以降低胆固醇为单一目标来完成的，这可能还不是大家最关心的研究结论。

所以要改变您的烹饪，烘烤，煎炒，和油炸用油，选用富含Omega-9的Enjoi食用油。Omega-9含量可以超过68％的特级初榨橄榄油，芥花油可以达到63％ ，更高的高油酸葵花籽油可以达到79％以上，这也取决于葵花在生长季节的生长情况。

Omega-9食品 VS Omega-3和Omega-6食品

Omega-3和Omega-6脂肪酸是更普遍的追求，因为我们的身体不能单独生产这些，这就是为什么它们被称为“必需的”。通常，它们来源于植物油和鱼油。 最近的一项调查显示，Omega-3的补给中有10％是来自鱼油。

记住，我们的身体会自己产生Omega-9脂肪酸，所以不需要过度使用，但您可以替代饮食中的其他一些油脂。

橄榄油（特级处榨或初榨），橄榄果，鳄梨，葵花籽油，杏仁，芝麻油，开心果，腰果，榛子和澳洲坚果中可以找到含有Omega-9脂肪酸的油酸。

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

Before getting into the 9’s, here’s a quick review of what the numbers (3 vs. 6 vs. 9) mean:

All fats are basically long chains of carbon, hydrogen, and oxygen, joined with molecular bonds. Think of them like necklaces made of beads on a string.

Saturated fats have a strong string (strong single bonds) for the entire necklace.

Monounsaturated fats have just one week patch (one double bond, which is less chemically stable) in the string, making them more vulnerable to breaking.

Polyunsaturated fats have more than one weak patch (many unstable double bonds), making them fragile and very vulnerable to breaking.

The “Omegas” are all types of unsaturated fats, meaning that they all have at least one “weak patch” in the string.

Omega-3 fats are polyunsaturated (many weak patches), and they have their first weak patch in the string (the first double bond) just after the third “bead.”

Omega-6 fats are also polyunsaturated, with their first weak patch just after the sixth bead.

Omega-9 fats are either monounsaturated and have their first weak patch just after the ninth bead.

Omega-9 fatty acids are from a family of unsaturated fats that are commonly found in vegetable and animal fats. These fatty acids are also known as oleic acid, or monounsaturated fats, and can often be found in canola oil, safflower oil, olive oil, mustard oil, nut oils and, nuts such as almonds. However, unlike omega-3 and omega-6 fatty acids, omega-9 fatty acids can be produced by the body, which means the need to supplement is not as important as the popular omega-3. (1)

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

Omega-9 Benefits

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

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

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

Canola oil, for example, is high in monounsaturated fat, low in saturated fat and has zero trans fat, but, it’s really tough to get non-GMO canola oil. While the industry is changing, it may be best to prepare foods at home. Other good omega-9s are avocados and almonds. In fact, the U.S. Food and Drug Administration recently approved a Qualified Health Claim suggesting that the daily intake of healthy fats may reduce the risk of coronary heart disease due to the unsaturated fat content. However, it also suggests moderating how much you take in daily. (2)

2. Increase Energy, Decrease Anger and Enhanceme Mood

Omega-9 fatty acids, found in oleic acid, may help increase energy, decrease anger and enhance your mood. A clinical trial published in the American Journal of Clinical Nutrition focused on determining whether “lowering the ratio of saturated fatty acids to monounsaturated fatty acids in the Western diet would affect physical activity and the amount of energy used. The studies of physical activity and mood changes may mean that the type of fat we eat could alter cognitive function.” (3)

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

3. May Benefit Those with Alzheimer’s

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

Memory performance in normal naïve mice was tested in a study published in Pharmacology, Biochemistry and Behavior, showing that erucic acid may be a therapeutic agent for diseases associated with cognitive deficits, such as Alzheimer’s disease. (4) This means you can add memory enhancement and improved cognitive function to the list of omega-9 benefits.

A SLIGHT TANGENT This doesn’t tell you much in practical terms, though. You know that Omega-3’s are anti-inflammatory and beneficial, while Omega-6’s are inflammatory and best limited.

Omega-9 fats are not “essential” fatty acids. Yet they have an enormous strength for they are the MOST resistant fat to oxidation, hydrolysis & polymerisation. Making them the safest & most stable fat component in your body.

Meaning they act more like a immunity supplement than a poly-unsaturated fat that breaks down faster.

Hence the diet rich in polyunsaturated and saturated fats (palm, soybean, corn, sunflower, rapeseed, peanut and vegetable oils) is making you more vulnerable to the chronic diseases - diabetes, heart & blood diseases and CANCER.

Because the human being can make its own Omega 9 - surely the value of Omega 9 in an oil working to make your food is more important.

Omega-9 fatty acids include:

Oleic acid: a monounsaturated fat found in olive oil, macadamia oil, poultry fat, and lard. It’s been studied as the fat behind the unique health benefits of olive oil, but this has never been conclusively proven.

Mead acid: a polyunsaturated fat that may have some anti-inflammatory properties.

Erucic acid: a monounsaturated fat that has raised some concern based on animal studies that this may be dangerous to humans. That’s not an issue on Paleo though, since it’s mainly found in canola oil and mustard oil – both industrial seed oils that aren’t Paleo anyway.

Nervonic acid: a monounsaturated fat important for healthy brain function. It’s found in salmon, nuts (especially macadamias), and seeds.

The only one of these with any significant research relevant to human health is oleic acid – as the staple fat of the “Mediterranean Diet,” it’s definitely in vogue right now.

This review discusses the potential health benefits, most notably for strengthening the immune system and reducing inflammation. Specifically, oleic acid has been studied for inflammatory diseases like arthritis.

Oleic acid is also promising for improving cardiovascular health, although of course all this research is done with the single-minded goal of lowering cholesterol, which may not be the most useful endpoint to focus on.

So to change your sources of oils for cooking, baking, shallow pan, wok, spray & deep frying to Enjoi oils rich in Omega 9. The Omega 9 content can be greater than 68% for Extra Virgin Olive oil, Canola can be 63% & higher and high oleic Sunflower from79% upwards depending on how good the growing season has been.

Omega-9 Foods vs. Omega-3 & Omega-6 Foods

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

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

Omega-9 fatty acids, an oleic acid, can be found in olive oil (extra virgin or virgin), olives, avocados, sunflower oil, almonds, sesame oil, pistachios, cashews, hazelnuts and macadamia nuts, to name a few.

Omega 369有什么好处？

Omega 3 6 是什么？

Omega 7有什么好处？

橄榄油是omega几？