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Top 5 Common Food Sources of Linoleic Acid
Looking to get more linoleic acid in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this omega-6 fatty acid, per serving. Getting enough linoleic acid as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Linoleic Acid (g/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Walnuts | 303 | 1 oz / 28 g | 10.7 | 63 |
| 2 | Safflower Oil, Linoleic | 88 | 1 tbsp | 10.1 | 60 |
| 3 | Grapeseed Oil | 82 | 1 tbsp | 9.5 | 56 |
| 4 | Pine Nuts, Dried | 222 | 1 oz / 28 g | 9.3 | 55 |
| 5 | Soybeans, Mature Seeds | 326 | 1/2 cup | 9.2 | 54 |
Want to know more about this essential nutrient including the health effects of linoleic acid, how much linoleic acid we need, what happens if we have low linoleic acid levels or if we get too much, and even more awesome linoleic acid rich foods? Keep reading to learn all there is to know about this healthy fat!
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What Is Linoleic Acid and What Does It Do?
Linoleic acid is a polyunsaturated omega-6 fat, and one of the two essential fatty acids for humans (the other being alpha-linolenic acid (ALA), an omega-3 fatty acid). Along with being needed for growth and development, linoleic acid serves as a precursor for other omega-6 fats, serves as a structural component of cell membranes, binds to the metabolism-regulating transcription factor PPAR-α, and can be used to produce oxidized linoleic acid metabolites (OXLAMs) involved in pain regulation, cell signaling, inflammation, and immune response.
Research suggests that linoleic acid can lower LDL cholesterol levels, but high-quality studies fail to show that it actually reduces the incidence of cardiovascular disease. Likewise, there’s mixed evidence regarding its role in cancer, with some evidence suggesting a protective effect and other evidence suggesting a cancer-promoting effect. Higher linoleic acid intake has also been linked with higher risk of obesity and depression, but lower risk of diabetes and better glycemic control; more research is needed in all of these areas!
Learn more about linoleic acid here.
Linoleic Acid Deficiency
True linoleic acid deficiency is rare due to its abundance in modern diets and the very low amounts required by the body (about 0.2 to 0.4% of total energy intake). While small amounts are essential for structural and biological processes, most of the linoleic acid consumed is used as energy.
Groups At Risk
Those at high risk of linoleic acid deficiency include:
- infants, and
- adults with certain genetic abnormalities.
Learn more here.
Symptoms of Deficiency
As an essential fat, small amounts of linoleic acid are crucial for growth and development. When linoleic acid deficiency occurs, it can result in stunted growth, delayed wound healing, reproductive issues, dermatitis, scaly skin lesions, excessive thirst (polydipsia), and fatty liver.
Learn more here.
Problems From Too Much Linoleic Acid?
Linoleic acid has gotten a bad rap because it serves as a precursor to omega-6 fats, including arachidonic acid, which can produce inflammatory mediators like prostaglandins, leukotrienes, and thromboxane. Excess production of these compounds has been linked to chronic diseases, including cancer and inflammatory conditions. Linoleic acid also competes with omega-3 fats for conversion enzymes, potentially reducing omega-3 metabolism and incorporation into cell membranes, which may impact anti-inflammatory effects and cellular functions. Rising linoleic acid intake, driven by increased vegetable oil consumption in the Western diet, has coincided with reduced omega-3 levels in human tissues and a rise in chronic disease rates, though this correlation does not prove causation. Additionally, as a polyunsaturated fat, linoleic acid is more prone to oxidation than saturated and monounsaturated fats due to its multiple double bonds, raising concerns about its potential to oxidize LDL particles and contribute to heart disease. However, despite these theoretical mechanisms and historical trends, human studies largely fail to confirm these fears, suggesting linoleic acid intake may not be as harmful as once thought.
Learn more here.
How Much Linoleic Acid Do We Need?
The following table summarizes the current recommended adequate intake levels for linoleic acid, based on age, gender, or situation.
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Linoleic Acid
The richest dietary sources of linoleic acid include seed-based vegetable oils like soybean oil, corn oil, sunflower oil, canola oil, and safflower oil, grains, soybeans, pine nuts, sunflower seeds, pecans, Brazil nuts, walnuts, peanuts, sesame seeds, hemp seeds, and flaxseed. Pork, chicken, and eggs also provide linoleic acid, particularly when the animals are fed grain- or soy-based diets, which increase their omega-6 content.
Best Food Sources of Linoleic Acid
The following foods have high concentrations of linoleic acid, containing at least 8.5 grams or 50% of the recommended dietary allowance per serving, making them our best food sources of this fat!
Good Food Sources of Linoleic Acid
The following foods are excellent or good sources of linoleic acid, containing at least 10% (and up to 50%) of the daily value per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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Foods High in Vitamin B5 (Pantothenic Acid)
