What is linoleic acid and what are its benefits?

Fatty acids are important for cell development and growth, including proper brain function. We usually know them as omega 3 and omega 6 , being more relevant in nutrition issues than you think.

As these are compounds that the body only obtains through food, we will explain what linoleic acid is , in addition to its multiple benefits, its most popular derivative and in which foods it is present.

What is linoleic acid?

Also known as “omega 6 – linoleic” , it is a type of polyunsaturated fatty acid with two double bonds in the omega 6 chain, being dietary fats that are found in vegetable oils (such as sunflower oil), dairy products and functional foods.

This chemical compound is an essential fatty acid , because the body cannot develop it on its own, apart from the fact that its effects are related to the development and growth of the organism. On the other hand, its derivative “conjugated linoleic acid” is used mainly for aesthetic purposes.

Note: An analysis highlights the following: ” Linoleic acid (LA omega-6) is considered essential since it cannot be bio synthesized in the human organism, hence the importance of including it in the diet” . (1)

What are the health benefits of consuming linoleic acid?

Because it is related to the subject of nutrition and diets, it is important to know its influence on the functions of the organism. For this reason, we present you specifically, what are the beneficial effects of consuming linoleic acid in moderation:

1. Strengthens the immune system

The consumption of food with this type of acid helps in a certain time to strengthen the immune system, referring to the main defenses of the human body against organisms, toxins and bacteria.

To highlight: This is possible by boosting the development of the activity of immunocompetent cells , such as lymphocytes that are part of the white blood cells and the body’s defenses.

2. Control blood pressure

This fatty acid is very favorable for cardiovascular health , as explained by Dr. Fernando Lanas in his brief nutrition reviews regarding this component. (two)

Besides, it is known that this omega 6 acid reduces the formation of atheromatous plaques , which are bulges in the arterial walls that distort cardiovascular functions, affecting blood flow and therefore blood pressure.

3. Reduces cholesterol and triglyceride levels

Following the above, by consuming and absorbing this acid , it is possible to reduce the production of these waxy substances in the blood, especially cholesterol, which is harmful to the body.

Note: In the same way, linoleic acid allows lowering triglyceride levels, remembering that these are fats and waxy substances that can accumulate in blood vessels , which can lead to very serious cardiovascular conditions, as well as increased blood pressure. body fat.

4. Promotes good blood circulation

With the result of preventing the appearance of atheromatous plaques, linoleic acid favors the good blood circulation of the organism much more.

On the other hand, this type of plaque is considered a series of dead cells formed by cholesterol . This suggests that it is important that said chemical component must be present in cardiovascular activities.

5. Contributes to fat burning and weight loss

By reducing high levels of LDL cholesterol, better known as the amount of fatty cells in the blood, the lipolysis process is boosted.

To highlight: Lipolysis is a metabolic process of the body and lipids, where the burning of ingested fats occurs, with the subsequent transformation into energy and with it the loss of body weight.

6. Promotes the development of muscle mass

Linoleic acid is also important for the development of muscle mass , for a rather interesting reason in itself.

What happens is that there is a process where the fatty acid is transported by the proteins to later be activated in the muscle cells , also crossing a series of cell membranes.

What foods contain linoleic acid?

Linoleic acid can be obtained in a long series of animal and vegetable foods . Do you wonder what types of food they can be? We present then the main food sources that have this fatty acid:

1. Meat and fish

In the types of red meat , it is beef or beef that has the highest levels of linoleic acid or omega 6 (as it is better known), as well as chicken and its skin, with a 11% value in daily consumption.

You should know: Other relevant foods are fish, since in the properties of tuna and sardines there is a high content of polyunsaturated fats , which include omega 6 and omega 3 fatty acids.

2. Eggs

Chicken eggs are nutritious for multiple reasons, they house a large number of proteins inside, which also provide a lot of energy to the body .

In addition, they have 2 divided grams of polyunsaturated fats and even phospholipids , a lipid closely related to the activities of the essential acid that is being studied in the article.

3. Nuts and seeds

Nuts are a source of fiber and many nutrients, but specifically it is pine nuts and walnuts that have the highest level of omega 6 fatty acids.

On the other hand, this acid is also abundant in linseed or linseed oil, as well as in cottonseed oil and grape seed oil or vitis vinifera , not to mention also sunflower oil, which is very rich in this component. .

Note: An article highlights the following information: “The group of polyunsaturated fatty acids (where linoleic acid is abundant) is very present in sunflower seeds and walnuts” . (3)

4. Leche

In the fat of cow’s milk, numerous fatty acids such as saturated and even unsaturated abound , which also help to provide many nutrients for the growth and development of the body.

To highlight: To a large extent, milk also has polyunsaturated acids in its composition , such as omega 6, as well as its derivative, conjugated linoleic acid.

How to take conjugated linoleic acid?

Apart from linoleic acid, there is its derivative called conjugated linoleic acid (CLA), which can be obtained in the form of capsules (being a food supplement), where it can be consumed both at breakfast and during lunch. 

The doses may vary by the manufacturer of the supplement, however many specialists agree that the adequate amount of CLA that should be consumed per day is  3.2 grams to a maximum of 6 grams. 

Important: A study mentions the following: ” Conjugated linoleic acid (CLA) is one of the double-bond dietary supplements necessary to improve blood and body profiles . ” (4)

What are the risks of consuming conjugated linoleic acid?

A lot of information is obtained from conjugated linoleic acid (CLA) more than from any polyunsaturated fat, however it is not a supplement that should be taken in very excessive doses, with it come the main contraindications and risks .

You should know: This supplement should not be consumed by pregnant or lactating women, apart from the fact that it can increase cholesterol and fat levels in the blood when its consumption is exceeded, accompanied by rebound effects (if you are looking to lose body weight).

Key Findings

• Linoleic acid is part of the polyunsaturated fatty acid chain .
• It is ideal for the health of the immune system and is obtained in lean red meats, including seeds and nuts.
• Its derivative, conjugated linoleic acid, is available as a dietary supplement to be taken in moderation.
• Excessive use of CLA can cause an increase in total cholesterol as well as a rebound effect of unnecessary weight gain.