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Linoleic acid

Linoleic acid is an omega-6 fatty acid part of the polyunsaturated fatty acids family. Linoleic acid is an essential fatty acid that must be obtained from dietary sources. Although linoleic acid is essential and consuming foods containing omega-6 fatty acids can help reduce your risk of cardiovascular disease, high consumption of linoleic acid may also contribute to developing low-grade inflammation in the body.

Omega-6 fatty acids are crucial for growth, cell membrane structure, and maintaining a healthy immune system. Linoleic acid also plays a role in brain activity, hair growth, bone density, and energy sources and preserving nerve blood flow.

During exercise, fatty acids are a major fuel source as the human body utilizes its energy from fat to maintain crucial muscle and liver glycogen stores. In addition, they ensure muscle contraction. With regular training, fatty acids delay glycogen consumption and prolong the exercise.

The following inexpensive sources of linoleic acid are beneficial for health:

• Walnuts (38.1 g / 100 g)
• Sunflower seeds (29.6 g / 100 g)
• Pecans (20.6 g / 100 g)
• Whole hemp seeds (19.9 g / 100 g) • Pistachios (13.6 g / 100 g)
• Avocado oil (12.5 g / 100 g)
• Almonds (11.9 g / 100 g)
• Olive oil (10.4 g / 100 g)
• Cashew nuts (7.8 g / 100 g)

N.B. Nuts and seeds rich in linoleic acid should be consumed in only a few grams daily to avoid excessive intake of linoleic acid. Processed vegetable oils are not a good source of linoleic acid because they are relatively high in linoleic acid and are generally very oxidizable and rancidifying oils. They are also unsuitable for frying because of this (many restaurants and fast-food outlets use highly oxidized sunflower oil for frying. The processing also ensures the poor quality of these oils, reducing the number of protective nutrients such as antioxidant vitamin E in them.

Biostarks reference ranges for linoleic acid

  • Linoleic acid C18:2 n-6 cis (LA) (C18:2-S): 500-2000 umol/L

Scientific references:

  • Ng, C. et al. (2014). Heated vegetable oils and cardiovascular disease risk factors. Vascular Pharmacology 61 (1): 1–9.
  • Mogensen, K. (2017). Essential fatty acid deficiency. Practical Gastroenterology 41 (6): 37–44.
  • Jandacek, R. (2017). Linoleic Acid: A Nutritional Quandary. Healthcare 5 (2): 25.
  • Holman, R. & Caster, W. & Wiese, H. (1964). The essential fatty acid requirement of infants and the assessment of their dietary intake of linoleate by serum fatty acid analysis. The American Journal of Clinical Nutrition 14 (2): 70–75.
  • Barr, L. & Dunn, G. & Brennan, M. (1981). Essential fatty acid deficiency during total parenteral nutrition. Annals of Surgery 193 (3): 304–311.
  • Jandacek, R. (2017). Linoleic Acid: A Nutritional Quandary. Healthcare 5 (2): 25.
  • Tjonneland, A. et al. (2009). Linoleic acid, a dietary n-6 polyunsaturated fatty acid, and the aetiology of ulcerative colitis: a nested case-control study within a European prospective cohort study. Gut 58 (12): 1606–1611.