Plant Magazine of Botanical-online September 2017

Natural remedies

Foods rich in Omega 9

Where can Omega 9 be found?

FOODS WITH OMEGA 9

Main sources of dietary omega 9

Oils rich in oleic acid are omega 9 most recommended foods to increase dietary omega 9 and will also be important to have a balanced diet.

Propiedades omega-9
Olive oil properties. Prepared by © Botanical-online.com

The following oils are recommended to introduce for seasoning and cooking:

- Olive oil (80% oleic acid)

- Sunflower oil "high oleic" (80% oleic acid)

- Argan oil (50% oleic acid)

- High oleic safflower oil (45% oleic acid)

- Peanut oil (45% oleic acid)

- Almond oil (40% oleic acid)

- Soybean oil (40% oleic acid)

- Corn oil (30% oleic acid)

- Sunflower oil (20% oleic acid)

- Amaranth oil (20% oleic acid)

What foods contain much omega 9?

Foods rich in omega 9 are basically those foods rich in vegetable fats, such as avocados, nuts and seeds:

- Avocado (30g of oleic acid per 200g of food)

- Hazelnuts (45g of oleic acid per 100g of food..)

- Pistachios (34g of oleic acid per 100g of food..)

- Almonds (33g of oleic acid per 100g of food..)

- Sesame

- Pine nuts (18g of oleic acid per 100g of food..)

- Peanuts (17g of oleic acid per 100g of food..)

- Chia seeds

- Olives (20g of oleic acid per 100g of food..)

- Walnuts (10g of oleic acid per 100g of food..)

- Cucumber

- Acai

- Macadamia nuts

Plant foods with omega 9

Though less than the previous groups, some plant foods also contain certain amounts of omega 9 in their leaves, tubers or fruits:

- Chufa

- Okra

- Nettle

- Evening Primrose

- Lycopodium

fuentes de omega 9
Photo of foods rich in omega 9. The most important sources of omega 9 are olive oil and avocado. Also, we found it in nuts.

TABLE OF FOODS RICH IN OMEGA 9

Sort from highest to lowest amount of fat omega 9:

Food per 100g.

Oleic acid
Omega 9
(g.)

Linoleic acid
Omega 6
(g.)

Linolenic acid
Omega 3
(g.)

Olive oil

70

9,1

0,85

Hazelnuts

45,8

8,5

0,11

Peanut oil

44,8

32

0

Palm oil

37,1

10,1

0,3

Pistachios

34,8

7,9

0

Almonds

32,6

12,6

0,26

Corn margarine

32,6

31,3

0,65

Corn oil

29,4

50,4

0,9

Cashews

24,4

7,2

0,15

Peanuts

21,6

12,8

0,35

Soy oil

20,8

51,5

7,3

Sunflower oil

20,2

63,2

0,1

Cod liver oil

18,3

2,6

1,10

Avocado

15,1

1,7

0,17

Walnuts

10,8

34

8

Sunflower seeds

10,7

37,4

0,08

Coconut oil

5,8

1,8

0

Hard cheese

5,3

0,44

0,25

Soft cheese

3,6

0,43

0,46

Tuna in vegetable oil

3,6

5,3

0,13

Grated dry coconut

3,5

1,5

0

Beef

2,1

0,35

0

punto rojo More information on omega 9 in the listing above

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This material is for informational purposes only. In case of doubt, consult the doctor.
"Botanical" is not responsible for damages caused by self-medication.

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