Oleic acid is a monounsaturated omega-9 fatty acid that helps lower LDL cholesterol and increase HDL cholesterol levels in the blood. High concentration of oleic acid lowers blood pressure levels reducing the risk of heart disease.
Oleic acid can also act as anti-breast cancer agent by blocking a cancer-causing oncogene.
Oleic acid also aids brain development in unborn children and has been linked to reduced rates of premature birth and low birth weights.
The human body can produce oleic acid but it requires the presence of linolenic acid (omega-3) and linoleic acid (omega-6) to do so.
The main health benefits of oleic acid
- Enhances immune function
- Helps to regulate blood sugar by lowering resistance to insulin
- Can reduce hardening of the arteries by lowering cholesterol.
- Protection against certain types of cancer.
NOTE: To properly absorb carotenoids from food, they should be consumed alongside foods rich in oleic acid.
Natural sources of oleic acid in alphabetical order
- Algae oil
- Amaranth
- Avocado
- Black seeds
- Buckwheat
- Chestnuts
- Moringa
- Flaxseeds
- Maqui berry
- Nuts (especially cashews, hazelnuts and macadamia)
- Pepperwort
- Olive oil
- Pine nuts
- Plums and prunes
- Poppy seeds
- Pumpkin and seeds
- Rapeseed oil
- Safflower oil
- Sesame seeds and oil
- Spirulina
- Sunflower oil
NOTE 1: Olive oil is the highest natural source of oleic acid.
NOTE 2: High-temperature frying in the presence of oxygen causes the unsaturated fatty acids, especially oleic and linoleic acids, to degrade through oxidation reactions. This process generates free radicals and various oxidation products like aldehydes, ketones, and alcohols.
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