Quality Omega-9 Sources

Omega-9 fatty acids are monounsaturated fats that are not considered essential because your body can produce them. However, including them in your diet provides numerous health benefits, such as reducing inflammation, improving heart health, and regulating blood sugar levels. The primary type of omega-9 is oleic acid, but other omega-9s include erucic acid and mead acid (less common).

Below is an extensive list of high-quality omega-9 sources, categorized into oils, nuts, seeds, and other natural sources.

1. Oils Rich in Omega-9 (Primary Sources)

Oils are the most concentrated sources of omega-9, particularly oleic acid. Use cold-pressed, extra virgin, or unrefined oils for the best quality.

1. Olive oil (extra virgin)

2. Avocado oil

3. Almond oil

4. Macadamia nut oil

5. Hazelnut oil

6. Canola oil (choose organic or non-GMO)

7. Peanut oil

8. Safflower oil (high oleic varieties)

9. Sunflower oil (high oleic varieties)

2. Nuts (Rich in Omega-9)

Nuts are an excellent source of omega-9 fats along with other healthy nutrients like vitamin E and antioxidants.

1. Almonds

2. Macadamia nuts

3. Hazelnuts

4. Pecans

5. Cashews

6. Walnuts (contain omega-9 but are higher in omega-3 and omega-6)

3. Seeds

Although seeds are better known for omega-3 and omega-6, some contain moderate levels of omega-9 fatty acids.

1. Sunflower seeds

2. Pumpkin seeds

3. Sesame seeds

4. Fruits and Vegetables

Certain fruits and vegetables contain small amounts of omega-9, particularly in their oils.

1. Avocados

2. Olives (whole or brined)

5. Animal Products

Omega-9 fatty acids are naturally found in animal fats, particularly in grass-fed or free-range products.

1. Grass-fed beef fat (tallow)

2. Pork fat (lard)

3. Chicken fat

4. Egg yolks

6. Processed Foods with Omega-9 (High Oleic Varieties)

Certain processed products are made with high oleic oils (rich in omega-9) for improved stability and health benefits. Look for minimally processed options.

1. High oleic sunflower oil-based snacks

2. High oleic safflower oil-based snacks

Benefits of Omega-9

While omega-9 is not essential, incorporating these foods into your diet can help:

• Improve heart health: Omega-9 helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL).

• Reduce inflammation: Its anti-inflammatory properties promote joint health and overall well-being.

• Support brain health: Omega-9 enhances cognitive function and mood.

• Regulate blood sugar: It improves insulin sensitivity and helps stabilize blood sugar levels.

Daily Recommended Intake

There is no specific daily requirement for omega-9 since your body can produce it. However, including omega-9-rich foods can be part of a healthy diet, particularly when replacing unhealthy fats like trans fats and saturated fats.