Oleic acid is a monounsaturated fatty acid found in various animal and plant sources. It is renowned for its health benefits and is a staple in Mediterranean diets. Oleic acid is an omega-9 fatty acid that the human body can produce. Olive oil contains the highest amount of oleic acid, and it is also present in other edible oils.
Oleic acid is most commonly used to prevent heart disease and reduce cholesterol. It is also used to avoid cancer and other conditions, but no good scientific evidence supports these other uses.
Let's explore oleic acid's benefits, nutrition, uses, and potential side effects.
How Does It Work?
Oleic acid is a kind of fatty acid. Oils with oleic acid are used to replace saturated fats in the diet. Oleic acid might improve heart conditions by lowering cholesterol and reducing inflammation.
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Nutrition Profile of Oleic Acid
This type of omega-9 fatty acid is found in high amounts in olive oil, avocados, nuts, and seeds. Healthy fat provides energy and helps absorb fat-soluble vitamins like A, D, E, and K.
Foods Sources
This monounsaturated fatty acid confers a host of health benefits. Some of the foods and oils rich in oleic acid and the percentage of the fatty acid that makes up the total fat content include.
- Olive oil: 80 %
- Almond oil: 80 %
- Hazelnuts: 79 %
- Apricot kernel oil: 70 %
- Avocado oil: 65 percent to 70 %
- Pecans: 65 %
- Almonds: 62 %
- Macadamia nuts: 60 %
- Cashews: 60 %
- Cheese: 58 %
- Eggs: 45 to 48 %
- Argan oil: 45 %
- Sesame oil: 39 %
- Milk: 20 %
- Sunflower oil: 20 %
- Chicken: 17 %
- Grapeseed oil: 16 %
*Source As Per The USDA
Taking about one to two tablespoons of oils containing higher amounts of oleic acid daily should be adequate to take advantage of its many health incentives.
Health Benefits of Oleic Acid
Heart Health
Oleic acid supports heart health by lowering bad cholesterol (LDL) levels and increasing good cholesterol (HDL) levels. Maintaining the lipid profile can help significantly decrease the risk of cardiovascular diseases such as heart attack and stroke.
Anti-Inflammatory Actions
Oleic acid exhibits anti-inflammatory effects, which can help ease inflammation and lower the risk of developing chronic conditions like arthritis and heart disease.
Reduce Weight
Including oleic acid in your diet may aid in losing surplus kilos. The healthy fat in oleic acid keeps you satiated, reducing the likelihood of overeating, and averting unwanted hunger pangs.
Blood Sugar Control
Oleic acid may improve insulin sensitivity and regulate blood sugar spikes. Thus, adding oils rich in oleic acid is highly beneficial in reducing the risk of type 2 diabetes.
Promotes Brain Health
Some studies suggest that oleic acid may support brain health and cognitive function. Try to incorporate oils rich in oleic acid to lower the risk of Alzheimer's and other neurodegenerative disorders.
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Uses of Oleic Acid
Culinary uses: The high smoking point of oleic acid makes it suitable for cooking at high temperatures. Olive oil, rich in oleic acid, is a popular choice for cooking and salad dressings.
Skincare: Oleic acid is often used in skincare products due to its moisturising properties. It helps keep the skin hydrated and may improve skin texture.
Hair Care: Oleic acid is beneficial for hair health. It can help moisturise the scalp, reduce dandruff, and uplift the overall health and texture of the hair.
Side Effects
Oleic acid is generally considered safe and well-tolerated by most healthy adults. However, consuming large amounts of foods rich in oleic acid, such as olive oil, may lead to weight gain. Additionally, some individuals may experience digestive issues if they are not used to consuming high-fat foods.
Conclusion
Oleic acid is a healthy fatty acid that confers numerous health benefits and uses. Including foods rich in oleic acid, such as olive oil and avocados, can contribute to overall health and well-being. As with any dietary component, moderation is vital to reaping the benefits of oleic acid.
Frequently Asked Questions
What Are The Benefits Of Oleic Fatty Acids?
Oleic acid, a monounsaturated omega-9 fatty acid, offers several health benefits:
Supports heart health by lowering LDL (bad cholesterol) and increasing HDL (good cholesterol).
Helps reduce inflammation in the body.
Improves insulin sensitivity and may reduce type 2 diabetes risk.
Promotes brain health by protecting nerve cells.
Supports skin health, improving hydration and elasticity.
Is Oleic Acid An Essential Fatty Acid?
No. Oleic acid is not an essential fatty acid (EFA) because the human body can synthesise it on its own. Essential fatty acids like omega-3 and omega-6 must come from diet, whereas oleic acid can be produced by the body.
Is Oleic Acid Safe For Human Consumption?
Yes, oleic acid is generally considered safe for human consumption when taken from natural food sources such as olive oil, avocados, and nuts. It is a major part of the Mediterranean diet, linked to longevity and heart health. Excessive supplementation, however, is not recommended without medical guidance.
What Is The Most Important Essential Fatty Acid In The Body?
The two most important EFAs are:
Alpha-linolenic acid (ALA) – an omega-3 fatty acid.
Linoleic acid (LA) – an omega-6 fatty acid.
Both are crucial because the body cannot produce them. Among them, omega-3 (ALA, EPA, DHA) is often highlighted as the most beneficial due to its strong role in brain, eye, and heart health.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
An overview of the modulatory effects of oleic acid in health and disease
Helioswilton Sales-Campos 1, Patricía Reis de Souza, Bethânea Crema Peghini, João Santana da Silva, Cristina Ribeiro Cardoso
https://pubmed.ncbi.nlm.nih.gov/23278117/
Role of Oleic Acid in the Gut-Liver Axis: From Diet to the Regulation of Its Synthesis via Stearoyl-CoA Desaturase 1 (SCD1)
Elena Piccinin,1 Marica Cariello,1 Stefania De Santis,1,2,3 Simon Ducheix,4 Carlo Sabbà,1 James M. Ntambi,5 and Antonio Moschetta1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC683587
