Linoleic acid is an essential fatty acid, a type of fat that your body needs but cannot produce on its own. You must get it from your diet. It is a colorless liquid that is found in many vegetable oils, such as soybean oil, corn oil, and safflower oil. Linoleic acid is also found in nuts, seeds, and some legumes.
Linoleic acid is important for many bodily functions, including:
- Cell growth and development
- Inflammation
- Blood clotting
- Hormone production
- Skin and hair health
Linoleic acid is also converted into other important fatty acids, such as gamma-linolenic acid (GLA) and arachidonic acid (AA). These fatty acids are involved in many of the same functions as linoleic acid, as well as in immune function and brain function.
Here are some of the health benefits of linoleic acid:
- May help to reduce the risk of heart disease
- May help to reduce the risk of stroke
- May help to reduce the risk of type 2 diabetes
- May help to reduce the risk of some types of cancer
- May help to improve skin and hair health
If you are looking to increase your intake of linoleic acid, you can add some of the following foods to your diet:
- Soybean oil
- Corn oil
- Safflower oil
- Sunflower seeds
- Walnuts
- Flaxseeds
- Legumes
It is important to note that while linoleic acid is an essential fatty acid, it is possible to get too much of it. Too much linoleic acid can interfere with the absorption of other essential fatty acids, such as alpha-linolenic acid (ALA), an omega-3 fatty acid. Omega-3 fatty acids are also important for human health, so it is important to get a balance of omega-6 and omega-3 fatty acids in your diet.