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Linoleic acid is a double unsaturated fatty acid that is very important for your health. However, the body does not produce it itself. We have summarized which foods are particularly rich in linoleic acid for you.
Many oils are rich in linoleic acids
The body can produce almost all fatty acids itself, only omega-6 and omega-3 fatty acids must be supplied to the body through food. Linoleic acid belongs to the omega-6 fatty acids and alpha-linoleic acid to the omega-3 fatty acids. Therefore, foods that contain these are very important for your health. Some oils are particularly rich in these acids.
- Olive oil not only contains 855 mg of alpha-linolenic acid per 100 g, but also a good portion of linoleic acid. This makes the popular oil a good source of linoleic acid.
- The alpha-linolenic acid content of soybean oil is even higher. In 100 g of the oil, you will find 7700 mg of the omega-3 fatty acid. In addition, the linoleic acid content is also quite high.
- If you are watching your diet, you should use canola oil. It contains 8584 mg of alpha-linolenic acid per 100 g.
- Walnut oil gives your food a special flavor. The oil also contains a lot of alpha-linoleic acid. There are 12,200 mg in 100 g. By the way, you can make your own walnut oil with our instructions.
- The absolute frontrunner in terms of alpha-linoleic acid is flaxseed oil. With 52800 mg per 100 g, it surpasses all other oils many times over.
Other foods with a high linoleic acid content
It’s not just oils that are rich in linoleic acid. Many foods with a high fat content also contain a lot of linoleic acid.
- If you like avocados, go ahead and eat them. 100 g of this fruit provides 111 mg of linoleic acid.
- Nuts are healthy, that’s well known. Some varieties have a significant linoleic acid content. In addition to pecans, which contain 757 mg per 100 g, walnuts are particularly rich in linoleic acid. Like walnut oil, walnuts themselves are an excellent source of alpha-linoleic acid, containing 10172 mg per 100 g.
- Chia seeds are considered a superfood. The seeds also have a high content of healthy alpha-linoleic acid. 100 g of chia seeds provide an impressive 19,000 mg.
- If you like savory foods, try lard. After all, 100 g of it contains 1005 mg of alpha-linolenic acid and also a considerable amount of omega-6 fatty acids.
- High-fat sausage or fatty meat provide a lot of linoleic acid, i.e., omega-6 fatty acid.
- Margarine also provides your body with a good dose of linoleic acid.
- Dairy products such as butter and cheese should be a regular part of your diet if you want to provide your body with sufficient healthy linoleic acid.
