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Linoleic Acid: Occurrence And Importance For Health

Linoleic acid is one of the omega-6 fatty acids that we should eat every day. But why is that and what should be considered?

What is linoleic acid and how does it work?

Fats don’t have the best reputation in nutrition, but they are essential to the body. Most people have heard the term “Omega 3” and associate it with positive properties. In fact, polyunsaturated fatty acids make a contribution to maintaining our health and the German Society for Nutrition (DGE) recommends ensuring an adequate supply of omega-3 recipes. The body cannot produce linoleic acid as an omega-6 fatty acid, so it should be part of the diet. The right amount plays a decisive role in the effect of linoleic acid. According to the DGE, the ratio of omega-6 to omega-3 fatty acids should be 5:1.

Foods with linoleic acid: where is a lot in?

In order for linoleic acid to be healthy, it is best to consume no more than 2.5 percent of the daily amount of energy in the form of this fatty acid, according to the DGE intake recommendation. It is mainly found in vegetable oils such as soybean oil, sunflower oil, and corn oil, in nuts and fatty sausages or fatty meat. Conjugated linoleic acid, which is slightly different chemically, is found in milk and dairy products, butter, and beef. It is offered in dietary supplements and is said to help with weight loss. This effect has not been scientifically proven and the DGE advises against taking such supplements.

Simple but effective: use different vegetable oils

It’s best not to overcomplicate things and start classifying high-fat foods based on their linoleic acid content and the correct fatty acid ratio. Those who eat a balanced and varied diet are usually on the safe side. If you use various high-quality oils of vegetable origin for cooking and eat meat and sausages in moderation, you usually get enough linoleic acid. For example, make the salad dressing with rapeseed oil or olive oil, add a little linseed oil to the quark dish or muesli and use sunflower or corn oil for frying – a practical approach that anyone can implement without studying food tables.

Which cooking oils are particularly healthy?

Edible oils not only differ in their taste and the vegetable basis on which they are made. They also differ in their composition of saturated and mono- and polyunsaturated fatty acids.

Cooking oils are considered healthy if they have a high proportion of monounsaturated fatty acids and at the same time have the best possible ratio of polyunsaturated fatty acids. Monounsaturated fatty acids such as oleic acid influence blood lipid levels, among other things. For example, they can lower levels of the health-problematic LDL cholesterol.

Edible oils with a high proportion of monounsaturated fatty acids:

  • Olive oil (75 percent)
  • Rapeseed oil (60 percent)
  • Hemp oil (40 percent – learn more about the effects of hemp oil)
  • Pumpkin seed oil (29 percent)
  • Corn oil (27 percent)

In addition, edible oils should provide sufficient polyunsaturated fatty acids. These include, for example, omega-3 fatty acids. They can lower total cholesterol levels and help improve the flow properties of the blood. The second group of unsaturated fatty acids is the omega-6 fatty acids. They have both positive and negative qualities. While they can lower levels of negative LDL cholesterol, they can also lower healthy HDL cholesterol.

Particularly healthy types of cooking oil are characterized by a favorable ratio of omega-3 and omega-6 fatty acids. The ratio is ideally around 1:5 or less. Flaxseed oil stands out among cooking oils because it provides even more omega-3 fatty acids than omega-6 fatty acids.

Healthy edible oils with a favorable fatty acid ratio:

  • Linseed oil
  • rapeseed oil
  • walnut oil
  • Olive oil
  • Hemp Oil
  • Soybean oil
  • Wheat germ oil

Finally, from a health point of view, native (cold-pressed) edible oils are preferable to refine (high-heated) ones. Cold-pressed olive oil, for example, is considered healthy because it not only has a balanced fatty acid pattern but also contains a particularly large number of vitamins and secondary plant substances due to the cold pressing. If you make the oil yourself, herbs and spices provide other valuable vital substances. However, native oils are not suitable for the preparation of very hot dishes. It burns at relatively low temperatures. Cold-pressed rapeseed and olive oil can be used for gentle frying. Only refined cooking oils with a high smoke point are suitable for searing. Read here which ones exactly.

Also, find out about black seed oil and use healthy hemp seeds as an additional source of fat.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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