Have you heard of Linoleic Acid before? Probably not, but I am sure you have heard of Omega-6. That’s right, Linoleic Acid belongs to a family of polyunsaturated fatty acids know as Omega-6 fatty acids and is essential for human beings. There are so many health benefits of this essential fatty acid, from strengthening your immune system to helping you burn fat, so you may want to read on to learn more about these health benefits and where to find Linoleic Acid!
This week’s Nutrients by the Alphabet: Linoleic Acid
That’s right, in this new series – Nutrients by the Alphabet – you will learn all about important nutrients (vitamins, minerals, and antioxidants), their health benefits, and easy and delicious ways to get more of the good stuff with a fun recipe to try each week (courtesy of my awesome student-intern from Brooks DeBartolo Collegiate High School – Shelby Persechino)!
So, what are the health benefits of Linoleic Acid?
Linoleic Acid helps reduce fat because of its impact on energy metabolism, adipogenesis (the formation of fat), lipid metabolism, apoptosis (the breakdown of fat), and inflammation. Studies have shown that overweight and obese people who consume Linoleic Acid have decreased body fat mass and increased lean body mass compared to those who do not consume Omega-6 fatty acids. Linoleic Acid regulates blood sugar, helps improve insulin function, improves immune function, and may help fight cancer. Linoleic Acid has shown immune enhancing effects which benefit everything from blood sugar control to hormone regulation to natural cancer prevention. Linoleic Acid also improves symptoms of rheumatoid arthritis, helps build muscle mass and strength, provides growth and developmental support, improves digestion, reduces food allergies, sensitivities and asthma, and reverses atherosclerosis. Whoa! What an awesome (and long) list of health benefits!
So, how much Linoleic Acid do you need and where can you find it?
The daily recommended dosage of Linoleic acid for adult women is approximately 12g per day and for adult males is 17g per day. The best sources of Omega-6 is from butter from grass-fed cows (ideally organic), raw dairy products from sheep, goats, and cows (like cream, milk, yogurt, or cheese), grass-fed beef (ideally organic), vegetable oils, nuts, peanuts, or sunflower seeds.
Looking for a way to increase your Linoleic Acid intake in a healthy and tasty way? Try this Swiss Steak recipe from Rain Crow Ranch.
Now that looks like a great main course for dinner tonight! Pair it with sautéed green beans and brown rice and you're all set!