Omega-9
A family of monounsaturated fatty acids (including oleic acid) that the body can make itself, so not essential, but beneficial and emblematic of olive oil.
Omega-9s, mainly oleic acid, are monounsaturated fatty acids. Unlike omega-3 and omega-6, the body can synthesise them, so they are not essential in the strict sense. But getting them from food is still very beneficial.
A fresh angle (non-essential ≠ useless): the fact that omega-9s are “non-essential” causes confusion. It only means the body knows how to make them, NOT that they are of no interest. On the contrary, oleic acid is one of the most beneficial and well-studied fatty acids
- Improves the lipid profile (lowers LDL, preserves HDL)
- Anti-inflammatory
- Improves insulin sensitivity
- Stable when cooked (only one double bond)
It is the main fatty acid in olive oil, a pillar of the Mediterranean diet, one of the healthiest in the world. Oleic acid is also present in avocado, almonds and hazelnuts.
An unexpected role (oleoylethanolamide): oleic acid is converted in the gut into a compound (OEA) that signals fullness to the brain. This contributes to the filling effect of foods rich in omega-9 (olive oil, avocado): you eat less after a meal that contains them.
Stability, a cooking asset: with only one double bond, omega-9s oxidise far more slowly than polyunsaturated fats. That is why olive oil (rich in omega-9) stands up well to gentle to medium cooking, unlike fragile polyunsaturated oils.
Sources: olive oil (the champion), avocado, almonds, hazelnuts, macadamia nuts, rapeseed oil, olives, groundnut oil.