What Foods Contain Linoleic Acid?
There are several foods that contain linoleic acid. This lipid has benefits for cardiovascular health and it has been suggested that it could be positive when it comes to setting a weight loss goal.
The truth is that it is an essential nutrient for health, which must be present in a varied diet to help prevent chronic diseases. Some nutrition professionals recommend supplementation with linoleic acid to supplement the diet, although it can be obtained through diet.
Linoleic acid is found in vegetables
The major sources of linoleic acid are plant foods. In particular, nuts and oils are rich in this lipid. However, it is also possible to find it in eggs and some cereals.
Seed oils also contain this fatty acid, although there are experts who advise against its regular consumption and much more frying with this type of fats. The adverse effects of the other lipid components may outweigh the benefits.
To guarantee the correct intake of linoleic acid in the diet, it is essential to ensure that the diet is varied. Introducing nuts, as a general rule, in the mid-morning snacks and in the afternoon snack, is an effective option to fulfill this purpose.
In any case, we must not forget that this lipid belongs to the group of omega 6 fatty acids. The intake of omega 3 and omega 6 fatty acids must be balanced to avoid inflammatory states in the body. This is stated by research published in the journal Nutrients. Losing this balance could be a risk factor for the development of obesity.
Eating foods with linoleic acid reduces the risk of getting sick
There are studies, such as the one published in the journal Public Health Nutrition, that associate the regular consumption of foods rich in linoeic acid with a reduction in some types of cancer, especially breast cancer. However, the evidence for this relationship is not entirely robust, so it needs to be investigated more thoroughly.
More recent reviews also link regular consumption of the nutrient with a lower risk of developing obesity and atherosclerosis. An article published in the journal Nutrients in 2019 establishes a possible long-term correlation for the reduction of risks in chronic non-communicable diseases.
It seems clear that a consumption of healthy fats is a protective factor against the development of various diseases. This type of lipid includes all those that have not been subjected to heat treatment, a process by which they become trans, losing their quality.
Consume it in a proportionate way
Despite the benefits attributed to the consumption of linoleic acid, supplementation with this substance cannot be artificially recommended. The inclusion of foods that contain linoleic acid in its composition is enough to experience the positive effects.
We must not forget, as we have already said, that this lipid belongs to the group of omega 6, part of the family of all omega. When a balance of fatty acids is not reached in the body, certain inflammatory effects that are beneficial, disappear.
In this way, and with a view to promoting cardiovascular health, it is essential to include products rich in omega 3 lipids in the diet, such as avocado, extra virgin olive oil or oily fish. Within the latter, it is preferable to choose those of small size, since they contain less heavy metals.
Eat foods that contain linoleic acid
In order to improve health and reduce the incidence of diseases such as obesity and cardiovascular disease, it is important to introduce foods that contain linoleic acid. These nutrients have positive effects when ingested on a regular basis.
The best sources are plant-based products, such as nuts, seeds, or even whole grains. Anyway, avoid buying those that have been, since this characteristic could reduce their quality of healthy.
However, and despite the beneficial effects of this lipid on health, there is no evidence to suggest artificial supplementation with tablets or pills intended for this purpose. These presentations would not be useful for treating chronic diseases.
With the fatty acids that are provided through a varied and balanced diet, it should be enough to cover the basic requirements. So focus on modifying your dietary guidelines and start enjoying the properties of linoleic acid.
