Linoleic Acid Rich Foods List: Conjugated Linoleic Acid Benefits

Linoleic acid belongs to a group of essential fatty acids, which is provided by the diet. Linoleic acid plays a vital role in functioning of the body and is involved in various biological processes. The body can’t synthesize this fatty acid and hence it needs to be ingested to ensure good health.
Linoleic acid is a polyunsaturated fatty acid which is primarily involved in the synthesis of arachidonic acid and other prostaglandins. The fatty acid is found in the lipids on the cell membrane. Lack of linoleic acid is associated with a wide range of health problems which include hair loss, hair damage and poor healing of wounds.

Consuming a normal and balanced diet is usually adequate to prevent the deficiency of the essential fatty acid.

List Of Foods Rich In Linoleic Acid

Linoleic acid is found in a good concentration in vegetables, seed oils and nuts. In addition the fatty acid is also found in fats and butters. Some of the common sources of linoleic acid include,

  • Linoleic acid is present in different oils prepared from nuts, vegetables and seeds.
  • Good sources of linoleic acid include sunflower oil, coconut oil, grape seed oil, peanut oil, sesame oil, flax seed oil, rice bran oil, pistachio oil, walnut oil, soya bean oil, olive oil, corn oil, hemp oil, palm oil, cotton seed oil, canola oil, etc. In addition to the oils, these nuts and seeds can also be consumed to get linoleic acid.
  • Fats and butter including chicken fat, margarine, lard, etc. are good sources of linoleic acid.
  • Other sources of linoleic acid include dark green leafy vegetables like kale, collard green and spinach.
  • Beef, lamb and egg yolk are also loaded with linoleic acid.
  • Soy, tempeh, tufo, spirulina, etc. are also great sources of linoleic acid.
  • Milk and other dairy products also contain some concentration of linoleic acid.

Linoleic Acid Diet

Linoleic acid or Omega-6 fatty acid can be derived from a healthy diet.

  • Replace refined oils in your diet and increase the intake of polyunsaturated oils and vegetable oils.
  • Increase the intake of nuts and seeds in your diet.
  • Meat, poultry and milk and good sources of linoleic acid and should be an integral part of your diet.

Benefits Of Conjugated Linoleic Acid

There are a wide range of studies that have been conducted to confirm the healing and curative powers of linoleic acid. This fatty acid has been considered beneficial and aids in management of a wide range of health conditions.

  • Researchers have found that linoleic acid can be considered useful in the management of diabetes.
  • Further, researchers have also pointed out that unsaturated fatty acids play a crucial role in aiding the process of weight loss. This property of linoleic acid is attributed to the fact that the acid enhances metabolic rate of the body.
  • Linoleic acid is loaded with anti-oxidants, which have been found to play a crucial role in prevention of a wide range of cancerous conditions including lung cancer, breast cancer and prostate cancer. Further, as they retard the oxidative damage of free radicals, linoleic acid is considered beneficial in the delaying the onslaught of aging.
  • Conjugated Linoleic acid is considered to promote muscle growth and prevent wasting of muscles. Linoleic acid stimulates the production of human growth hormone which in turn improves muscle functioning and aids in weight loss.
  • Other benefits include improving cardiovascular health, enhancing cognitive and mental functions, improving immunity and lowering blood pressure and cholesterol levels.

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