Linoleic acid is an antioxidant found in foods such as dairy products and beef. This compound, also known as conjugated linoleic acid or CLA, is a form of omega-6 fatty acid. Though the body cannot make it, it is necessary to sustain daily body functions. The ability to identify food sources of linoleic acid in your diet can help ensure you get enough of this nutrient for good health.
How Linoleic Acid Works
Linoleic acid’s chief function in the body is to act as an antioxidant. Circulating inside your body are molecules called free radicals that contribute to an effect known as inflammation or oxidative stress. Inflammation is harmful to the body, contributing to conditions such as arthritis and cancer. When you consume linoleic acid, the acid enters your cells and works to fight off free radicals in your body to reduce inflammation.
Food Sources
Linoleic acid is found in beef and dairy products, but some of these are better sources than others. For example, grass-fed beef has a higher incidence of linolenic acid and also is lower in saturated fat. You also can drink milk from grass- or grain-fed cows. Eating grass or grains is considered healthier than other cow feed options because the grass contains omega-3 fatty acids, which help to preserve the linoleic acid present in foods, according to author and cattle industry expert Jo Robinson, on the website EatWild.com. Cooked foods are associated with a higher incidence of linoleic acid than uncooked foods as well.
Gamma-Linolenic Acid
For the body to use linoleic acid, it must be broken down into several smaller components. The body breaks down linoleic acid present in your foods into gamma-linoleic acid, then to arachidonic acid. It is possible, however, to get gamma-linolenic acid from dietary and supplementary sources. This includes from plant seed oils such as evening primrose, black currant, borage and spirulina, many of which can be brewed as teas or taking as supplements. If you are taking or consuming a gamma-linoleic acid source, ask your physician about the recommended dosage as your linoleic acid needs vary on your health and age.
Reported Benefits
Most of the purported benefits of linoleic acid are based more anecdotal evidence than scientific evidence. Linoleic acid is reported to prevent cancer, support maintenance of a healthy weight and reduce high cholesterol, according to Memorial Sloan-Kettering Cancer Center. While more human studies have yet to be conducted, there is some evidence that linoleic acid may help reduce body fat in obese men.
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