This is the third in our series about fatty acids.  There is a lot of discussion about high fat/low fat diets and a tremendous amount of misinformation.  These articles are designed to help you understand how it all works so that you can make informed choices about the things you eat.

The body runs on a molecule called ATP, it is the energy carrier that all of your cells use to fuel their many functions. That ATP is produced by the mitochondria, which are tiny dynamos in all of your cells. You can't survive without a constant supply of ATP and it is made from either glucose or a fatty acid.  The body has two primary energy feedstocks, glucose or fats, and dietary fats are key sources of that energy.

It is important to understand that the low fat strategy is not great for anyone with liver issues.  We all know that the brain runs on glucose which is managed by the liver and is an unavoidable workload.  A fact that is often ignored is that the heart and liver run primarily on fat.  If it isn't available in the diet the liver must convert carbs to fat and lacking enough carbs it uses protein.  People who are starved, waste away because the liver eats their muscles in order to keep the heart and brain going.  When the goal is to treat an ailing liver kindly adequate fat intake is important.

This is a link to an extensive report about omega 9, primarily olive oil, which we recommend as a key element of a liver friendly diet.  For those who prefer a summary, that is below as the body of this blog.

Omega 9 Metabolites and Functions

If you would like to check out Omega 6, here is a link to a report about it.

Omega 6 Metabolites and functions

Or for a more general discussion, you might prefer this overview

The Metabolism of Saturated Fats

Olive OIL, Omega-9 Fatty Acids and Your Health: A Friendly Guide

What Are Omega-9 Fatty Acids?

Omega-9 fatty acids are a type of healthy fat with a unique structure that includes a single double bond at the ninth carbon atom in their chain. Unlike omega-3 and omega-6 fatty acids (which are considered "essential" because your body can't make them), your body can actually produce omega-9 fatty acids on its own. However, we still get many omega-9 fatty acids from our diet.

The most common omega-9 fatty acid is oleic acid which makes up 70-80% of olive oil. Other omega-9 fatty acids include erucic acid, gondoic acid, and nervonic acid.

Where Do We Find Omega-9 Fatty Acids?

You can find these healthy fats in:
- Olive oil -- (especially extra virgin olive oil)
- Avocados and avocado oil**
- Nuts  -- like macadamia nuts, hazelnuts, and almonds
- Canola oil
- High-oleic sunflower and safflower oils
- Some animal fats and dairy products in smaller amounts

Why Are Omega-9 Fatty Acids Good For Us?

Research shows that omega-9 fatty acids offer several health benefits:

Heart Health
- Improve cholesterol levels by reducing "bad" LDL cholesterol while maintaining or increasing "good" HDL cholesterol
- Help keep blood vessels healthy by promoting proper function of the cells lining your blood vessels
- Reduce inflammation in blood vessels
- May help prevent blood clots

Fighting Inflammation

Omega-9 fatty acids have anti-inflammatory properties that help calm excessive inflammation throughout the body. This is important because chronic inflammation contributes to many diseases, including heart disease, diabetes, and fatty liver disease.

Better Cell Function

Your body's cells have membranes made partly of fatty acids. Omega-9 fatty acids give these membranes the perfect balance of flexibility and stability, helping cells function properly.

Metabolic Health

Omega-9 fatty acids may improve how your body responds to insulin, potentially reducing the risk of metabolic syndrome and type 2 diabetes.

Omega-9 Fatty Acids and Your Liver

The liver plays a crucial role in processing all types of fats, including omega-9 fatty acids. This relationship is particularly important given that **metabolic associated steatotic liver disease (MASLD) affects approximately 25% of people worldwide**, according to the Fatty Liver Foundation.

What is Metabolic Associated Steatotic Liver Disease?

MASLD occurs when excess fat builds up in liver cells in people who drink little to no alcohol. It ranges from simple fatty liver (steatosis) to the more serious metabolic associated steatohepatitis (MASH), which involves liver inflammation and can progress to fibrosis, cirrhosis, and even liver cancer.

How Omega-9 Fatty Acids Affect Liver Health

The relationship between omega-9 fatty acids and liver health is complex:

- The Mediterranean diet, which is rich in olive oil and thus omega-9 fatty acids, has been shown to reduce liver fat and improve metabolic parameters in people with MASLD.

- Omega-9 fatty acids help activate PPAR-α, a protein that enhances fat burning in the liver and reduces fat storage.

- Omega-9 stimulates the SIRT1 gene which promotes cleaner burning of fats in the mitochondria.

- These fatty acids may reduce liver inflammation, which is critical in preventing progression from simple fatty liver to the more serious NASH.

- Interestingly, while dietary omega-9 fatty acids (like those from olive oil) appear beneficial, excessive production of omega-9 fatty acids within the body has been associated with fatty liver in some studies. This highlights that the source and balance of these fats matter greatly.

Mitochondria: Your Cellular Power Plants

Mitochondria are tiny structures within cells that function as energy producers. In liver cells, mitochondria are particularly important for processing fats, including omega-9 fatty acids.

- Omega-9 fatty acids are transported into mitochondria through a specialized system called the "carnitine shuttle"
- Inside mitochondria, omega-9 fatty acids are broken down through a process called beta-oxidation to produce energy
- Compared to saturated fats, omega-9 fatty acids are less likely to cause mitochondrial stress and dysfunction
- Healthy mitochondrial function is essential for preventing and treating fatty liver disease

Practical Tips for Incorporating Omega-9 Fatty Acids in Your Diet

If you're interested in the health benefits of omega-9 fatty acids, especially for liver health, consider these suggestions:

1. Use olive oil as your primary cooking oil. Extra virgin olive oil contains the highest amounts of beneficial compounds.

2. Follow a Mediterranean-style diet, which naturally includes many omega-9-rich foods. This diet has been shown to reduce liver fat and is recommended by many health organizations for managing MASLD.

3. Snack on nuts like almonds and hazelnuts, which provide omega-9 fatty acids along with protein and fiber.

4. Include avocados in your meals as a healthy source of omega-9 fatty acids.

5. Balance your fats. While omega-9 fatty acids are beneficial, they should be part of a balanced intake that also includes moderate amounts of omega-3 and omega-6 fatty acids.

6. If you have fatty liver disease, work with healthcare providers on a comprehensive approach that includes diet, exercise, and other lifestyle modifications. According to the Fatty Liver Foundation, these remain the cornerstone of MASLD management.

The Bottom Line

Omega-9 fatty acids, especially from sources like olive oil, appear to be beneficial for overall health and particularly for liver health. They promote better mitochondrial function, reduce inflammation, and help maintain proper cell membrane function—all factors that contribute to healthier liver function.

For the estimated one-quarter of the global population affected by fatty liver disease, incorporating foods rich in omega-9 fatty acids as part of an overall healthy diet may be a tasty way to support liver health. However, diet is just one part of managing liver health, and medical guidance remains essential for anyone with liver concerns.