It is recommended to take between 25 and 45 g of monounsaturated fatty acids per day. Omega 7 and omega 9 fatty acids care for the skin and protect the heart.
Omega 3 is often talked about, but there are other omega fatty acids that also provide health benefits. Among them are omega 7 and omega 9, which are not considered essential (as are omega 3 and 6) because our body can produce them in limited quantities, but we can also obtain them through food.
Omega 7 and omega 9 are monounsaturated fatty acids that have several interesting properties:
- Omega 7 or palmitoleic acid has been associated with cholesterol control and cardiovascular health, skin and mucous membrane health and is believed to have anti-inflammatory effects.
- Omega 9 or oleic acid has been linked to heart health because it helps lower LDL (the “bad”) cholesterol and increase HDL (the “good”). It is also attributed anti-inflammatory properties and beneficial effects in regulating blood sugar and improving insulin sensitivity.
It is recommended that monounsaturated fatty acids represent between 15% and 20% of the total daily caloric intake, which means that we should take approximately between 25 and 45 g a day (depending on the calories you take).
Below, we show you healthy foods that have a good amount of these monounsaturated fatty acids.
VIRGIN OLIVE OIL
The omega 9 fatty acid is called oleic thanks to olive oil. This oil contains 71% omega 9, in addition to 1.25% omega 7. To get the most out of it, take it extra virgin (EVOO), that is, cold pressed, and preferably raw as a dressing for salads and dishes, or as part of sauces and pâtés.
- The olives from which the oil is extracted, of many varieties, provide 7 g of omega 9 per 100 g.
MACADAMIA NUTS
Macadamia nuts are the fattest nut and their value in monounsaturated fatty acids is record: a serving of 20 nuts provides 2.6 g of omega 7 and 8.6 g of omega 9. In addition, it provides protein, fiber, minerals, vitamin E and polyphenols.
- These nuts are used in pastries, mueslis, ice cream, vegan cream, pâtés and sauces. They are satiating and provide creaminess.
ALMONDS
A serving of 20 g corresponds to about 14 raw and peeled almonds, which provide 6 g of omega 9 oleic acid and 2.5 g of omega 6, with small traces of omega 7. They are also a good source of protein, remineralizing and rich in vitamin E.
- They are a great snack, but they are also included in chopped, fillings and sauces, are used to make a delicious vegetable drink and are a common ingredient in pastries and ice cream.
GHEE
Ghee, the clarified butter of India, has 25% omega 9, 2.3% omega 7 and 6, and 1.5% omega 3. Although the rest of the fatty acids are saturated, among them there is 3% butyric acid, with an anti-inflammatory effect. It helps to assimilate other nutrients.
- It withstands the heat well, when baking, in pastries, and provides smoky flavor to rice, purees and toast.
AVOCADO
Avocado resembles olives and nuts for its richness in fatty acids and fat-soluble vitamins. A serving of 100 g, a half piece, provides 9 g of omega 9 and 0.7 g of omega 7, in addition to small portions of omega 3 and 6. It is rich in fiber and water.
- Include it in salads, starters, guacamole sauces and as a garnish for savory dishes.
HAZELNUTS
45% of the weight of hazelnuts is omega 9 oleic acid: with a handful of twenty hazelnuts, you get 9 g. They also contain 8% omega 6 and 0.1% omega 3 and 7. They also provide proteins, minerals and vitamins A, B, E and K.
- It is easy to integrate them into breakfast, snack, salads, sauces, pâtés or fillings, always better raw than toast.
PECANS
With only a serving of 20 g, about 6 nuts, you get 8 g of omega 9, 4 g of omega 6 and 0.2 g of omega 3, although it lacks omega 7. In addition, they provide 9% complete protein, great richness in minerals and a marked antioxidant power thanks to their polyphenols and vitamins E and A.
- They are used in confectionery, as a snack and in mueslis.
