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Anything in excess is considered dangerous to health. The essential fat linoleic acid (LA) is one example, as can be a primary contributor to chronic diseases. Linoleic acid is an omega-6 fat found in olive oil, chicken, nuts, and seeds.
You may have heard of the health benefits of eating nuts and seeds, as well as including olive oil in the diet. However, linoleic acid can trigger heart disease and obesity when consumed excessively.
Effects of Excessive Linoleic Acid Consumption
Mitochondria are collectively known as the powerhouse of the cell. These tiny organelles are found in every cell in the body. Mitochondria can be greatly affected when there is excessive consumption of linoleic acid.
Too much linoleic acid prevents the ability of mitochondria to generate energy. Once this happens, the entire body will shut down and will not function properly. Mitochondria has an inner lining called cardiolipin. The oxidization of cardiolipin is triggered by omega fats, making cardiolipin control the generation of newer cells in the body.
Research shows that excess linoleic acid can make cardiolipin more prone to oxidative damage which can affect the function of mitochondria which is responsible to produce energy in the body.
Cancer, obesity, heart disease, and sunburn are examples of diseases caused by high intake of foods with linoleic acid. Linoleic acid can trigger these diseases if taken for granted and can be considered poison to the metabolism and health condition.
Foods with High Levels of Linoleic Acid
You need to be aware of the foods that contain high levels of linoleic acid. To ensure your health and safety, it is advised to avoid foods with linoleic acid that come in high levels.
Foods that come with a high concentration of linoleic acid include:
- Processed foods like fried fast food
- Chips that are cooked using vegetable oil
- Commercial salad dressings
- Olive oil
Olive oil is rich in linoleic acid and it has numerous health benefits. However, the consumption of olive oil should be put into moderation. It is recommended to use 2-3 grams of olive oil to be safe.
Anything more than 10 grams of linoleic acid will not be good for your health.
Choosing Healthier Options
The only solution to a healthier lifestyle is to lower linoleic acid intake and couple it with regular monitoring and exercise.
- Include beef, a small amount of rice, and carbohydrates found in root crops in your diet.
- Eat what you can find in nature and cut down your consumption of processed food.
- Use a nutritional calculator that can record and calculate your daily intake of food. Some health apps can inform you of how much linoleic acid you are getting from each meal that you take.
- Avoid the risk of chronic diseases by staying active. It does not matter what type of exercise you will do as long as you are committed to doing it.
The journey to a healthier lifestyle all boils down to your food choices. Linoleic acid has health benefits but its high consumption can do more harm than good. It pays to be mindful of the food you eat because you only have one body that needs to be properly nourished.