We have all heard of Omega-3 and Omega-6 fatty acids, but have you heard of Omega-9 fatty acids? Well, Omega-9, also known as Oleic Acid, is a monounsaturated fat that can be produced in the body (unlike omega-3 and omega-6 fatty acids) and can be found in your favorite bakery goods and your everyday soap or skin cream. Read on to learn about the health benefits of Oleic Acid and a perfect tasty recipe for Valentine’s Day!

This week’s Nutrients by the Alphabet: Oleic Acid

That’s right, in this new series – Nutrients by the Alphabet – you will learn all about important nutrients (vitamins, minerals, and antioxidants), their health benefits, and easy and delicious ways to get more of the good stuff with a fun recipe to try each week (courtesy of my awesome student-intern from Brooks DeBartolo Collegiate High School – Shelby Persechino)!

So, what are the health benefits of Oleic Acid?

When consumed or produced in moderation, Oleic Acid provides health benefits for your heart, brain and overall well-being. In fact, Oleic Acid helps reduce the risk of cardiovascular disease and stroke since omega-9s have been shown to increase HDL cholesterol (good cholesterol) and decrease LDL cholesterol (bad cholesterol). This can also help eliminate plaque buildup in the arteries, which is one of the causes of heart attacks and strokes. Oleic Acid may benefit those with Alzheimer’s disease through decreasing memory impairment and enhancing cognitive function. Oleic Acid can also increase energy, decrease anger and enhance mood because of the lower ratio of saturated fatty acids to monounsaturated fatty acids. So, if you are exhausted and irritable, you may want to boost your energy level with Oleic Acid. Now who doesn’t want to be happy and more energetic!?

So, how much Oleic Acid do you need and where can you find it?

A daily dose of 1-2 tablespoons of Oleic-rich oils and nut butter are usually adequate to achieve the various health benefits previously mentioned. You can find Oleic Acid in sunflower, hazelnut, safflower, macadamia nuts, soybean oil, olive oil, canola oil, almond butter, and avocado oil.

Looking for a quick and tasty dessert recipe to increase your Oleic Acid intake? Try this soft paleo coconut macadamia nut cookies from Paleo Running Momma.