Monounsaturared fatty acids properties

Benefits of monounsaturated fatty acids

CHARACTERISTICS OF MONOUNSATURATED FATTY ACIDS

What are monounsaturated fatty acids?

Sources of omega 9

Photo of foods rich in omega 9. The most important sources of omega 9 are olive oil and avocado. We also find them in nuts. Vegetables mostly contain unsaturated fatty acids, and their extractions (vegetable oils) are liquid at room temperature (unlike saturated animal fat, which is solid, such as butter or shortening)

Monounsaturated fatty acids are a type of fats that are characterized by the presence of a double bond between its carbon chains.

Oleic acid or omega-9 is the best known of monounsaturated fatty acids, due to its abundance in the diet (found in many foods, both animal and vegetable) and the benefits of omega 9 for health.

Monounsaturated fatty acids are classified within the group of unsaturated fats. Within this group are also polyunsaturated fats.

Unlike polyunsaturated fats, monounsaturated fatty acids are not essential fatty acids, because the human body is able to synthesize monounsaturated fats from other substrates such as carbohydrates, other fats, etc.

Essential fatty acids are those that belong to the group of polyunsaturated fats omega 3 (linolenic acid) and omega 6 (linoleic acid), which are those that the body can not synthesize and if they must be provided externally, through food.

Types of monounsaturated fatty acids

The most common monounsaturated fatty acids in food are usually those containing 16 and 18 carbons.

They are called palmitoleic acid and oleic acid respectively. They are designated by the following scientific nomenclature, corresponding to the number of carbons in the chain and the number of unsaturations: C16: 1 and C18: 1

Table of common monounsaturated fatty acids
Monounsaturated fatty acidName
C10:1Caproleic acid

Animal feed containing it

Milk of ruminants

C12:1Lauroleic acid

Animal feed containing it

Cow milk

C14:1Myristoleic acid
C16:1Palmitoleic acid

Plant foods containing it

Most vegetable oils, coconut, macadamia nuts

Animal feed containing it

Most animal fats, meats, sausages, etc. Fish oils

C18:1

Oleic acid

(OMEGA 9)

Plant foods containing it

Olive oil, avocado oil, high oleic sunflower oil, high oleic safflower, almond oil and walnut,…

Animal feed containing it

Butter, pork fat, sausages, mackerel

C18:1Ricinoleic acid

Plant foods containing it

Castor oil

C20:1Gadoleic acid

Animal feed containing it

Fish oils

C22:1Erucic acid

Plant foods containing it

Raw rape seed oil

C24:1Nervonic acid

Foods rich in omega-9 monounsaturated acids

Ordered from highest to lowest omega 9 fat content:

Per 100g.Monounsaturated fatty acids
Oleic acid

Omega 9

(g.)

Olive oil70
Hazelnuts45,8
Peanut oil44,8
Palm oil37,1
Pistachios34,8
Almonds32,6
Corn margarine32,6
Corn oil29,4
Cashews24,4
Butter22
Peanuts21,6
Soybean oil20,8
Sunflower oil20,2
Cod liver oil18,3
Avocado15,1
Walnuts10,8
Sunflower seeds10,7
Coconut oil5,8
Hard cheese5,3
Fresh cheese3,6
Tunna in vegetal oil3,6
Dried grated coconut3,5
Veal2,1

Content of the previous food in polyunsaturated fatty acids

Per 100g.Polyunsaturated fatty acids
Linoleic acid

Omega 6

(g.)

Linolenic acid

Omega 3

(g.)

Olive oil9,10,85
Hazelnuts8,50,11
Peanut oil320
Palm oil10,10,3
Pistachios7,90
Almonds12,60,26
Corn margarine31,30,65
Corn oil50,40,9
Cashews7,20,15
Butter1,80,53
Peanuts12,80,35
Soybean oil51,57,3
Sunflower oil63,20,1
Cod liver oil2,61,10
Avocado1,70,17
Walnuts348
Sunflower seeds37,40,08
Coconut oil1,80
Hard cheese0,440,25
Fresh cheese0,430,46
Tunna in vegetal oil5,30,13
Dried grated coconut1,50
Veal0,350

* Related information:

Low-fat diets

Types of fats

Low fat foods

High fat foods

punto rojo More information on fats.

Editorial
Written by Editorial Botanical-online team in charge of content writing

26 March, 2020

Other interesting articles

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