Eruic acid, which is one of the types of unsaturated fatty acids, belongs to the omega-9 class.
The main sources of erucic acid include:
- Rapeseed oil
- Mustard oil
- Some seeds and nuts.
Eruic acid may help improve the cardiovascular system and lower cholesterol levels.
Additionally, erucic acid may have anti-inflammatory effects and help in the fight against various diseases.
However, it is important to remember that excessive consumption can lead to negative consequences, including toxicity.
Therefore, it is necessary to maintain a balance in the diet and consider that excess may occur when consuming more than 20 g per day.
Recommended Daily Dose
The recommended daily dose of erucic acid is about 1-2 g.
However, since it is not an essential fatty acid, there are no strict recommendations for its consumption.
Most people obtain enough of this acid from their diet.
It is advisable to avoid high doses of erucic acid. In some countries, limits on its content in food products have been established. For example, in the European Union and the USA, a level of less than 2% of the total fatty acid content in food products is considered acceptable.
Children are not recommended to consume products with significant amounts, as they are particularly sensitive to potential negative effects.
Problems Associated with Erucic Acid Deficiency
One of the main consequences of erucic acid deficiency is the deterioration of the cardiovascular system.
Additionally, a lack of this nutrient can adversely affect metabolism. This may lead to weight gain and other metabolic disorders.
It is important to note that a deficiency of omega-9 can also trigger inflammatory processes in the body, increasing the risk of chronic diseases.
Potential Risks of Erucic Acid Excess
One of the most serious consequences of excess acid is the increased risk of cardiovascular diseases.
This is because erucic acid may promote the development of atherosclerosis, which in turn increases the likelihood of heart attacks and strokes.
Furthermore, excessive consumption of erucic acid may negatively affect liver function.
Studies show that high levels of this nutrient can lead to fatty liver degeneration, which can cause serious metabolic problems.
Where it occurs
Erucic acid is a monounsaturated omega-9 fatty acid naturally found in oils from some cruciferous plants, especially older varieties of rapeseed and mustard. Modern food-grade rapeseed oil usually comes from low-erucic varieties because a high erucic acid content is undesirable for regular consumption.
For keto and LCHF, this is not a “beneficial fatty acid to add,” but a marker of oil quality and origin. In a diet with a higher fat share, it is especially important to choose clear fat sources: olive oil, butter, ghee, avocado, fatty fish, nuts, and low-erucic oils if they are well tolerated.
What to check when choosing
If rapeseed, mustard, or similar oils are used, the raw material and food-grade standard matter. Oils of unclear origin, technical oils, and products without proper labeling are not suitable for daily eating, especially when fat provides a large share of calories.
Erucic acid should not be treated as a supplement or a nutritional target. The practical point is different: do not make the fat profile monotonous, do not overheat oils, avoid rancid products, and choose sources intended specifically for food use.