Linoleic acid is a polyunsaturated omega-6 fatty acid that has profound effects on our health. It is vital for our body. However, like every important nutrient, the effects of linoleic acid on health are double-edged. For example; Research shows that consuming too much omega 6 fatty acids can lead to health problems such as inflammation and cardiovascular disease. However, omega 6 fatty acids such as linoleic acid are actually essential nutrients that should be consumed by humans.
I know you're confused. The question of whether linoleic acid is beneficial or harmful has arisen in your mind. In this article, we will clear up any questions you may have about linoleic acid. We will examine the positive and possible negative effects of linoleic acid on human health in the light of scientific studies.
What is Linoleic Acid?
Chemically, linoleic acid is a polyunsaturated omega-6 fatty acid and is a colorless or white oil that is soluble in many organic solvents while being virtually insoluble in water. It is generally found in nature in the form of triglyceride (glycerin ester) instead of free fatty acid.
Linoleic acid, one of the three essential fatty acids for humans, is a substance that must be obtained through food. Linoleic acid is among the essential fatty acids that must be taken externally because it cannot be produced by the body. Therefore, it must be taken through nutrition. This fatty acid occurs naturally, especially in many nuts, seeds and seed oils, and is the main component of vegetable oils.
Linoleic Acid and Its Effects on Health
Linoleic acid performs many important functions in the body. It is involved in the structure of cell membranes and affects the liquefaction, flexibility and permeability of the cell membrane. It is also used as a substrate in the synthesis of eicosanoids, which play a role in the regulation of many biochemical processes such as blood pressure, blood lipid levels, immune function, blood clotting, inflammation and reproduction.
Linoleic acid is also used as an energy source. It can be converted in the body into other omega-6 fatty acids, for example arachidonic acid, which is then converted into eicosanoids.
The most important point to consider when consuming oils containing linoleic acid is to maintain the balance between omega-6 and omega-3 fatty acids. Excessive consumption of omega-6 fatty acids can lead to health problems such as inflammation and cardiovascular diseases. Therefore, when consuming oils containing linoleic acid, it is necessary to consume them in a balanced manner with omega-3 fatty acids.
Is Linoleic Acid Saturated?
Linoleic acid is an unsaturated fatty acid. It contains two double bonds in its chemical structure, and these double bonds are the main reason why linoleic acid is unsaturated. Unlike saturated fatty acids, unsaturated fatty acids contain one or more double bonds in their carbon chains. Linoleic acid is a polyunsaturated omega-6 fatty acid, and thanks to these double bonds, it remains in liquid form and does not solidify at room temperature.
Benefits of Linoleic Acid
The benefits of linoleic acid, a polyunsaturated omega-6 fatty acid, are as follows:
Supports heart health
Linoleic acid plays an important role in heart health. Studies show that linoleic acid may reduce the risk of heart disease by lowering bad cholesterol levels in the blood. Additionally, it has been found that people who consume linoleic acid regularly are less likely to suffer from cardiovascular diseases.
Linoleic acid controls inflammation in the body. Taking the right amount of linoleic acid reduces inflammation, lowering the risk of inflammatory conditions. This feature is useful in the management of inflammatory diseases such as rheumatoid arthritis.
Supports brain functions
Linoleic acid supports brain functions. It is one of the fatty acids that are important for maintaining the structure of brain cell membranes and ensuring nerve conduction. Additionally, oils containing linoleic acid protect the health of the brain.
Protects skin health
Linoleic acid is also important for skin health. It has a moisturizing effect that helps protect the skin barrier. It is also used to treat skin problems such as acne. Linoleic acid reduces the severity of acne by balancing oil production in the skin and reducing inflammation.
Provides hormonal balance
Linoleic acid is a fatty acid that maintains hormonal balance. It helps manage hormonal changes that occur during the menstrual period, especially in women. Linoleic acid contributes to maintaining hormonal balance and maintaining regular menstrual cycles.
It improves reproductive health
Poor reproductive health is a symptom of linoleic acid deficiency. Since this acid contains essential components of all cell membranes, it affects reproductive processes and can alter prostaglandin production.
It strengthens immunity
Polyunsaturated fats found in the omega 6 and omega 3 families are beneficial in human autoimmune inflammatory disorders. Research conducted at the University of Greenwich at the Medway School of Chemistry and Life Sciences in the UK has shown that omega 6 fatty acids are beneficial by enhancing immune function and regulating cellular immune reactions.autoimmune disease It has been found that it helps prevent or reduce violence.
Maintains bone density
Omega 6 fatty acids affect bone cell metabolism. By helping to protect the skeleton, it reduces the risk of osteoporosis and fractures.
Benefits of Linoleic Acid for Skin
Linoleic acid is a polyunsaturated omega-6 fatty acid that has many positive effects on the health and appearance of the skin. Here are some important benefits of linoleic acid to the skin:
Linoleic acid helps strengthen the skin barrier. The skin barrier is the foundation of healthy skin. It increases skin moisture by promoting the production of skin-like lipids.
Linoleic acid provides hydration by protecting the skin's moisture barrier. It prevents the skin from drying out by reducing transepidermal water loss.
Linoleic acid, known for its ability to brighten skin tone, improves the appearance of dark spots and color inequalities on the skin.
Linoleic acid is beneficial for acne-prone skin. It reduces acne formation. It helps reduce the size of microcomedones (the beginning of acne formation on the skin) on the skin.
Linoleic acid, which has the ability to reduce skin irritation, contributes to the healing process of the skin. It helps repair skin tissue.
Foods Containing Linoleic Acid
This fatty acid, which cannot be produced by the body and must be obtained from external sources, is important for health and is found naturally in many foods. Here are some foods containing linoleic acid:
Sunflower oil
Sunflower oilIt is a rich source of linoleic acid. It contains high amounts of linoleic acid and can be used in various dishes. Linoleic acid intake can be increased by using it in salads, stir-fries or baking.
corn oil
corn oil It is also an important source of linoleic acid. This oil is widely used in cooking and preparation of various foods. Because it is high in linoleic acid, consuming corn oil can increase your linoleic acid intake.
Soybean
Soybeans and soy products are another important source of linoleic acid. Tofu, soybean oil, soymilk and other soy-based products are rich in linoleic acid.
Flax seedsis a herbal source containing linoleic acid. Flaxseed oil, in particular, is rich in linoleic acid. Linoleic acid intake can be supported by using it in salads, smoothies or other dishes.
Walnut
WalnutIt is a food rich in healthy fats, as are many nuts and seeds that contain linoleic acid. Consuming a handful of walnuts will meet some of your daily linoleic acid needs.
Nuts
Other nuts are also among the foods containing linoleic acid. Nuts such as almonds, hazelnuts and peanuts are rich in linoleic acid and are a source of healthy fat.
Fish oil
Fish and fish oil contain linoleic acid along with omega-3 fatty acids. Especially oily fish such as salmon, sardine and mackerel are foods that can be preferred to increase linoleic acid intake.
Oils Containing Linoleic Acid
Vegetable oils are among the rich sources of linoleic acid. These fats form an important part of our daily diet. Oils rich in linoleic acid are:
Safflower oil: It is one of the oils richest in linoleic acid and contains 78 percent linoleic acid.
Soybean oil: It attracts attention with its 51 percent linoleic acid content.
Walnut oil: It contains 51 percent linoleic acid and is also rich in omega-3 fatty acids.
Sesame oil: Contains 45 percent linoleic acid.
Rice bran oil: Contains around 39 percent linoleic acid.
Pistachio oil: It has 32.7 percent linoleic acid content.
Peanut oil: Contains 32 percent linoleic acid.
Canola oil: Contains 21 percent linoleic acid.
Flaxseed oil: Contains 15 percent linoleic acid.
Olive oil: Contains around 10 percent linoleic acid.
Palm oil: Contains 10 percent linoleic acid.
Cocoa butter: Contains 3 percent linoleic acid.
Difference Between Linoleic and Linolenic Acid
Both are essential fatty acids that are necessary for the human body and must be obtained externally. However, there are some key differences between these two fatty acids. Here are the differences between linoleic acid and linolenic acid:
Chemical structure
Linoleic acid is an omega-6 fatty acid that contains two double bonds in its molecular structure. Linolenic acid is an omega-3 fatty acid containing three double bonds. The term “omega” refers to the position of the first double bond from the end of the fatty acid chain. The position of these double bonds determines the chemical and biological properties of fatty acids.
food sources
Linoleic acid is found in vegetable oils, especially sunflower and corn oil. Linolenic acid is found in flaxseed, chia seeds and is more common in foods such as walnuts. Although both fatty acids are found in a variety of foods, their main sources vary.
Effects on health
Linoleic acid is important for brain functions and normal growth and development. However, too much can cause inflammation and other health problems. Linolenic acid has anti-inflammatory properties and is vital for heart and brain health.
When consumed, the body can convert linoleic acid into longer chain omega-6 fatty acids. Linolenic acid can be converted into longer-chain omega-3 fatty acids, EPA and DHA, which are beneficial for cardiovascular health.
essentiality
Both linoleic acid and linolenic acid are essential fatty acids that the body cannot produce on its own. They must be obtained through food for optimal health.
These two fatty acids have different chemical structures and health effects. Maintaining the balance between linoleic acid and linolenic acid is important for a healthy metabolism, cognitive function, and healthy skin and hair growth. Therefore, it is recommended to consume both types of fatty acids in a balanced manner.
Linoleic Acid Harms
Studies have shown that excessive consumption of linoleic acid can cause some health problems. Here are the potential harms of linoleic acid consumption:
Pro-inflammatory effects
Linoleic acid can convert to arachidonic acid in the body, which can lead to the synthesis of various pro-inflammatory eicosanoids. These eicosanoids increase inflammation, increasing the risk of heart disease.
Cardiovascular diseases
High linoleic acid consumption has been linked to cardiovascular diseases. It is a cause for concern, especially due to its thrombogenic properties. However, studies on this subject provide contradictory results. The effects of linoleic acid on heart health are still a matter of debate.
Obesity and metabolic syndrome
Some research suggests that excessive consumption of linoleic acid may increase the risk of obesity and metabolic syndrome. In particular, the increased consumption of oils containing high linoleic acid, such as soybean oil, parallels the increase in obesity rates.
Balance of omega-6 and omega-3
The imbalance between linoleic acid and omega-3 fatty acids can increase inflammation and lead to various health problems. Excessive consumption of omega-6 fatty acids in the modern diet worsens the imbalance with omega-3 fatty acids.
Insulin sensitivity and diabetes
It is a conclusion from studies that linoleic acid consumption may affect insulin sensitivity and increase the risk of type 2 diabetes. However, there is no definitive evidence on this subject and more research is needed.
Cancer risk
Some studies have shown that high linoleic acid consumption may be associated with some types of cancer. However, this relationship is still unclear and more research is needed on the subject.
Although linoleic acid is a necessary fatty acid for the body, the amount of its consumption and its balance with other fatty acids are important. Excessive consumption can lead to negative effects on health. Therefore, consumption of foods containing linoleic acid should be balanced and moderate.
As a result;
The health effects of linoleic acid are a double-edged sword. When taken in the right amounts, it is an essential building block that keeps our body functioning properly. However, excessive consumption can cause health problems. Therefore, maintaining the balance of linoleic acid in our diet is one of the keys to living a healthy life.
