The consumption of fatty acids is very important for the functioning of the organism. Among these are unsaturated fats , made up of mono and polyunsaturated fatty acids.
In this sense, linoleic acid belongs to the group of polyunsaturated fatty acids of the omega 6 chain .
Next, we present the following article about this fatty acid so that you can learn about its important effects and benefits.
What is linoleic acid?
Linoleic acid ( from the Greek λινων (linon) flax, whose seed is linseed and ελαια (elaia) oil), is an essential fatty acid with double bonds , that is, the body is unable to synthesize it on its own and has to Acquire it through the diet, it belongs to the omega 6 series.
It is very abundant in the plant kingdom. The vast majority of vegetable oils (with some exceptions such as olive oil, palm oil, or coconut oil) provide significant amounts of this acid.
Note: Conjugated linoleic acid does not have the same composition as linoleic acid. Conjugated linoleic acid is produced by the ruminant gastrointestinal flora from linoleic acid. A study reveals that there is not enough evidence to show that conjugated linoleic acid has an effect on weight and body composition in humans. (1)
In addition, linoleic acid is a double-bond polyunsaturated fatty acid, which is involved in the formation of cell membranes necessary for the growth and development of our body.
In turn, it has effects promoting the formation of molecules that guarantee a proper functioning of the immune system and plays a fundamental role in neuronal functioning.
Functions of linoleic acid in the body
The contribution to the body of linoleic acid is given by its derivatives , including gamma linolenic acid, arachidonic acid and docosapentaenoic acid , also called DPA. Here we present the most important ones:
regulate metabolism
The set of biochemical reactions and physicochemical processes that occur in a cell and in the organism are energetically activated by several components, among them the essential fatty acids of the omega 6 series. Thus, linoleic acid contributes to the regulation of metabolism.
Activate protein absorption
Arachidonic acid is a polyunsaturated fatty acid of the omega-6 series, the main representative derived from linoleic acid , acting as a precursor of numerous prostaglandins with potential effects on muscle anabolism.
To highlight: An article entitled ” Effects of arachidonic acid supplementation on adaptive responses in strength training” infers that arachidonic acid could increase early anabolic responses to strength training (RE) by increasing muscle protein synthesis. (two)
Balance glucose metabolism
Although there is little scientific evidence , to confirm conclusive results in favor, there are studies that determined that gamma-linolenic acid, a derivative of the organic synthesis of linoleic acid, had a beneficial effect on the course of diabetic neuropathy . (3)
Note: Diabetic neuropathy is caused by sustained high blood sugar levels for a long time.
Normalize the digestive system
The consumption of polyunsaturated fatty acids from the omega 6 chain contributes to a more efficient digestive process and, due to its characteristics, allows the development of a healthy diet, through the adequate absorption of the necessary nutrients and reducing the consumption of bad cholesterol.
Health benefits of linoleic acid
The consumption of linoleic acid has important benefits for the body , but its consumption must be linked to the balanced intake of omega 3. We describe its most important benefits:
Boosts the immune system
Linoleic acid is known for its anti-allergic properties , caused by activation of mast cells .
Important: An in vitro study showed that “ALA could be a potential inhibitor of Lyn kinase, which could be used to treat diseases related to pseudoallergic reactions such as urticaria.” (4)
lowers blood pressure
The consumption of omega-6 fatty acids produces a reduction in systolic and diastolic blood pressure, especially in hypertensive patients, due to the decrease in low-density lipoprotein, mitigating the formation of atheromas , which cause arteriosclerosis, improving circulation. sanguine.
Regulates cholesterol and triglycerides
Replacing the consumption of saturated fats with polyunsaturated fats, among which is linoleic acid, helps to reduce, regulate, and balance cholesterol and triglycerides in the blood.
This is how high levels of saturated fatty acids have been associated with increased cardiovascular risk, therefore, the recommended lipid profile is established in favor of unsaturated fatty acids, especially polyunsaturated ones, including linoleic acid. .
Prevents cardiovascular diseases
Omega-6 fatty acids, such as linoleic acid, decrease the risk of thrombosis by inhibiting the production of inflammatory prostaglandins and stimulating the production of series 1 and 3 prostaglandins that have anti-inflammatory, vasodilator and antiplatelet effects. platelet.
Of note: A study on “Dietary n-6 polyunsaturated fatty acids and cardiovascular disease: epidemiological evidence” supports that “diets high in PUFA (predominantly linoleic acid) and low in SFA, compared with diets high in SFA, reduced the risk of coronary heart disease. (5)
Promotes the proper functioning of the nervous and visual system
The literature indicates that visual and nervous system disorders can be considered as a probable deficiency of a derivative of alpha linolenic acid , called docosahexaenoic acid.
Although its specific role in neural tissues has not been sufficiently studied, it is suggested that the high content of this essential fatty acid in the retina and cerebral cortex is important for visual and brain functions . (6)
Another study indicates that the deficiency of arachidonic acid , a derivative of linoleic acid, can alter dopaminergic transmission in the frontal cortex, one of the causes of the appearance of depressive states. (7)
Note: Like DHA , an individual’s neurological health depends on sufficient levels of arachidonic acid.
Reduces body fat
Body fat comes mostly from the consumption of saturated fats, from processed products . Replacing its consumption with omega 6 essential fatty acids, among which is linoleic acid, reduces the accumulation of fat in the body.
Increase muscle mass
The contribution of healthy energy to the body provided by omega 6 essential fatty acids , including linoleic acid, prepares the individual, especially athletes, to perform more efficiently during physical activity, favorably affecting the increase in mass bodily.
Note: Arachidonic acid, synthesized from linoleic acid, regulates localized muscle inflammation, and may be an important nutrient controlling the intensity of the anabolic response and tissue rebuilding for strength training.
Increases physical energy
Omega 6 fatty acids are an essential source of energy for the basic functions of the organism, and for the metabolic and physiological activities of the organism. Similarly, arachidonic acid, by increasing muscle mass, increases the use of physical energy.
Reduces the risk of cancer
Despite the fact that there is no scientific evidence to support this statement, the literature speculates that maintaining a healthy diet , eliminating saturated fatty acids from the diet, replacing them with essential fatty acids, can mitigate the appearance of cancer cells in the organism.
Important: An article on “Dietary lipids and cancer” describes the incidence of diets high in saturated fats in the development of certain types of cancer. (8)
How to consume linoleic acid?
From nature, there are various ways to obtain this acid , but science has also achieved mechanisms to present it in the form of dietary supplements , so that linoleic acid can be consumed:
in food
The foods that will provide us with a greater amount of linoleic acid are nuts, seed oils ( sunflower , corn and soybean) and products made with them.
in supplements
Another way to obtain linoleic acid is through capsule supplement products of omega 3 and 6 polyunsaturated fatty acids.
Important: It is recommended that the consumption of linoleic acid through supplements be previously prescribed by a specialist doctor , who will indicate the recommended dose according to each particular case.
Key Findings
- Linoleic acid is important for certain functions, especially in the immune system.
- It should not be consumed in excess because it has harmful effects that, if not controlled, can become a public health problem.
- It should be consumed in combination with omega 3.
- Not to be confused with conjugated linoleic acid.
- It can be consumed in food and in supplements.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.