Cows are able to convert linoleic acid, LA, from the foods they eat into CLA, but humans cannot. Instead, they must get CLA from foods. Both linoleic acid and CLA are unsaturated fatty acids. CLA is also known as conjugated linoliec acid. Alpha-linoleic acid is a similar fatty acid that is also able to be derived from food (See References 1).
Sources of Linoleic Acid
Linoleic acid is an omega-6 fatty acid that is considered an essential fatty acid along with alpha-linoleic. Essential acids are those that your body needs to be healthy, but cannot make on its own. You must eat foods that have these acids in them, or use supplements as an alternative source. You can find a high concentration of LA in safflower oil, corn oil, sunflower oil and canola oil. Americans tend to eat plenty of omega-6 fatty acids, but not enough omega-3s. The average American consumes 14 to 25 times more omega-6s than omega-3s, according to the University of Maryland Medical Center (See References 2).
Sources of Alpha-linoleic Acid
Alpha-linoleic acid is an essential omega-3 fatty acid. Flaxseed oil contains a high amount of linoleic acid, but you can also find LA in soy, canola, perilla, and walnut oils. Diets rich in alpha-linoliec acid may have a positive effect on depression, arthritis, asthma, high blood pressure, heart disease, high cholesterol, and Crohn's disease. A diet rich in LA and omega-3s may also help prevent breast cancer, according to the University or Maryland Medical Center.
Non-Vegetarian Sources of CLA
Many of the foods that are sources for CLA are not suitable for vegetarians. These include pork, beef and turkey franks, veal, lamb, chicken, ground beef, shrimp and salmon. Of the meat options available, lamb and beef products have the most CLA and seafood has the least.
Vegetarian Sources of CLA
Meat products are not the only food sources of CLA. You can also get CLA from dairy products such as yogurt, milk, cheese, sour cream and butter. Vegetable oils are also sources of CLA, though there is less CLA in oils than in dairy. Safflower oil has the most CLA per gram, though canola and sunflower oil also have CLA. Yet even if you eat a variety of meat or vegetarian foods with CLA, the amount of CLA you get from foods is so low that many people choose to supplement. One of the main reasons people choose to use CLA supplements is that CLA is associated with weight loss, but the University of Maryland Medical Center states that there is insufficient evidence to back up these claims.
References
- Bodybuildingforyou.com: Tonalin CLA Weight Loss Supplement
- University of Maryland Medical Center; Omega-6 Fatty Acids; Steven D. Ehrlich, NMD
- The Ohio State University; Evaluation of the Relationship of Dairy and Meat Consumption (as CLA Content) With Resting Metabolic Rate; Kelly Joe Krill; June 2008 (pdf)
- University of Maryland Medical Center; Alpha-linolenic Acid; Steven D. Ehrlich, NMD
- University of Maryland Medical Center; Weight Control and Diet: Medications; Harvey Simon, M.D.
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