Oleic acid is a monounsaturated fatty acid of the omega-9 class, which occupies a central place in discussions about healthy eating.
It is one of the most abundant fatty acids in nature.
Its role in the human body is multifaceted — from maintaining the integrity of cell membranes to influencing cholesterol levels.
Oleic acid is widely found in natural sources such as olive oil. It is an accessible and key component of the Mediterranean diet.
The presence of this nutrient in the daily diet helps to lower “bad” cholesterol levels and maintain “good” cholesterol at an optimal level.
Oleic acid is one of the most significant unsaturated fatty acids present in the human diet.
This monounsaturated fatty component plays an important role in maintaining cardiovascular health.
Oleic acid also helps to maintain normal cholesterol levels and contributes to the antioxidant protection of cells.
Research shows that it may also reduce inflammation levels and improve immune system functions, making it a valuable element of balanced nutrition.
Studies also show that it may enhance cognitive functions and reduce the risk of neurodegenerative diseases.
Sources of oleic acid and RDA
Oleic acid is found in many food products, especially in vegetable oils such as olive, avocado, and peanut oil.
Moreover, significant amounts of oleic acid can be found in nuts and certain seeds.
The recommended daily intake of oleic acid may vary depending on overall fat consumption and individual body needs.
In general, the intake of monounsaturated fats, including oleic acid, should account for about 15-20% of total calories consumed per day.
Thus, with a daily intake of 2000 calories, about 33-44 grams should come from monounsaturated fats. For example, 100 grams of almonds contains approximately 40 grams of monounsaturated fats.
Deficiency of oleic acid and its consequences
A deficiency of oleic acid can lead to various health problems.
Insufficient intake of this acid may contribute to the development of chronic diseases, such as cardiovascular diseases.
Excess of oleic acid: potential risks and consequences
There are concerns that high intake of oleic acid may affect LDL cholesterol levels (so-called “bad” cholesterol) and contribute to the development of insulin resistance. However, research data in this area is ambiguous and requires further study.
Myths and misconceptions about oleic acid
Oleic acid is harmful to the heart. In fact, oleic acid is a monounsaturated fatty acid that can help lower bad cholesterol levels and support heart health.
All fats are the same, and oleic acid is not beneficial. This is a misconception. Oleic acid has many beneficial properties, including antioxidant and anti-inflammatory effects.
Oleic acid raises cholesterol levels. In fact, it may help improve lipid profiles and lower LDL cholesterol levels.
Research also shows that it may help improve insulin sensitivity and maintain stable blood sugar levels.
Oleic acid is found only in olive oil. Although olive oil is a rich source of oleic acid, it is also found in avocados, nuts, and seeds.
Oleic acid cannot be used in cooking. In fact, oleic acid is stable at high temperatures and can be used for frying and baking.
Interesting facts about oleic acid
Its name comes from the Latin word “oleum,” which means “oil.” Oleic acid was first isolated from olive oil, after which it was named.
Oleic acid has a high smoke point. This makes oils containing oleic acid suitable for frying and cooking at high temperatures.
Oleic acid is part of a diet known as the Mediterranean diet. This diet is associated with numerous health benefits, including reduced risk of cardiovascular diseases.
Oleic acid can be used as a natural preservative. It helps protect products from oxidation and increases their shelf life.
Oleic acid is present in breast milk. This makes it an important component for healthy infant development.
Oleic acid may help improve mood. Some studies suggest that it may influence serotonin levels in the brain.
