Foods Containing Linoleic Acid

Several different foods contain linoleic acid. This fatty acid has many benefits to the health of the circulatory system and is claimed to be possibly even helpful in weight loss. In this article, we’ll talk more about this lipid and introduce foods that contain linoleic acid.

Linoleic acid is therefore an essential nutrient that must be included in a balanced diet. It is essential for the prevention of chronic diseases. Some nutrition experts recommend adding linoleic acid as a dietary supplement, especially if it is not obtained from food.

Linoleic acid is present in vegetables

Plants, especially nuts and seeds, are an important source of linoleic acid. It can also be obtained from eggs and some cereals.

Seed oils also contain linoleic acid, although some experts do not recommend their regular use and warn against frying foods in such fat because the side effects of other fat ingredients may outweigh the benefits.

In order to get the appropriate amount of linoleic acid, the diet must be balanced. As a general rule, eating nuts as a morning or afternoon snack is a good way to meet this need.

However, keep in mind that linoleic acid is one of the Omega-6 fatty acids. You may not have known this, but your intake of Omega-3 and Omega-6 should be in balance to avoid inflammatory conditions in the body, as stated in this study published by Nutrients . An unbalanced ratio of these fatty acids may, in fact, be a risk factor for obesity.

Reduce your risk of disease by eating foods high in linoleic acid

For example, this  study, published in the journal Public Health Nutrition  , combines regular consumption of foods high in linoleic acid with a lower risk of some cancers. This is especially true for breast cancer. However, there is no strong evidence for this link and more research is needed. 

Recent reviews also link regular consumption of this nutrient to a lower risk of obesity and atherosclerosis. An article published in Nutrients in 2019 shows a possible long-term correlation in reducing the risk of chronic, non-communicable diseases.

It seems clear that the consumption of good fats is a protective factor against various diseases. Such lipids include all fats that have not been subjected to heat treatments. Heat treatment converts them into trans fats and destroys their nourishing properties.

Patience is a virtue

Despite the health benefits associated with linoleic acid, experts do not recommend artificial supplements. To get the health benefits, it is enough that the diet includes foods that contain linoleic acid.

Remember that linoleic acid is one of the Omega-6 fatty acids, and if the ratio of Omega fatty acids in the body is unbalanced, its anti-inflammatory effect is non-existent.

Therefore, Omega-3-rich products (avocado, extra-virgin olive oil and fatty fish) should be included in the diet to improve circulatory health. Choose smaller fish as they contain less heavy metals.

Eat foods that contain linoleic acid

To improve your health and reduce your risk of diseases (such as obesity and cardiovascular disease), the food you eat should contain linoleic acid. This nutrient has health benefits when eaten regularly.

Its best sources are, as noted above, plant-based foods such as nuts, seeds, and even whole grains. Avoid buying processed products as they do not have the same nutrients.

Despite the health benefits of this fatty acid, there is no research evidence on the efficacy of artificial supplements in the treatment of chronic diseases. A balanced diet of fatty acids should be sufficient to meet the basic requirements. So focus on adding linoleic acid to your diet so you can enjoy its health benefits.

I hope you enjoyed this article.