What is Linolenic Acid?
Linolenic acid is a type of unsaturated fat known as a polyunsaturated fatty acid (PUFA). It comes mainly in two forms: alpha-linolenic acid (ALA), which is an omega-3 fatty acid, and gamma-linolenic acid (GLA), an omega-6 fatty acid. Alpha-linolenic acid (ALA) is essential for the human body because it cannot be made internally and must be consumed through diet.
Why is Linolenic Acid Important for Health?
Linolenic acid plays a vital role in maintaining healthy cell membranes, brain function, and overall heart health. ALA is a precursor to other important omega-3 fatty acids such as EPA and DHA, which support anti-inflammatory processes and cardiovascular health.
How is Linolenic Acid Different from Other Fats?
Linolenic acid belongs to the polyunsaturated fat family, which has multiple double bonds in its chemical structure making it fluid at room temperature. This differs from saturated fats, which are solid at room temperature and have no double bonds, and monounsaturated fats like oleic acid found in olive oil.
Which Cooking Oils Contain Linolenic Acid?
Several cooking oils are rich sources of alpha-linolenic acid (ALA). Flaxseed oil is one of the highest, followed by canola, soybean, and walnut oils. These oils have a beneficial fatty acid profile, containing omega-3s essential for health.
Are All Cooking Oils High in Linolenic Acid?
No. Common cooking oils like sunflower, palm, and olive oil usually have very low to moderate levels of linolenic acid. Palm oil, for example, contains very little ALA and mostly saturated and monounsaturated fats, whereas sunflower oil is higher in omega-6 but low in omega-3.
How Does Linolenic Acid Affect Cooking?
Because linolenic acid is polyunsaturated, oils rich in it are sensitive to heat. High cooking temperatures can cause these oils to oxidize and break down, which may reduce their nutritional value and create harmful compounds. So, oils with high linolenic acid are better suited for low-heat cooking or as salad dressings.
Can Linolenic Acid Help With Heart Health?
Yes. Studies show that linolenic acid can help lower LDL cholesterol and regulate blood pressure, which promotes better heart health. This is why omega-3-rich oils are often recommended as part of a heart-healthy diet.
Is There a Risk of Eating Too Much Linolenic Acid?
While linolenic acid is essential, balance with omega-6 fatty acids is important. Too high omega-6 intake without enough omega-3 can lead to inflammation-related issues. Using a variety of oils and including omega-3 sources helps maintain this balance.
How Does Linolenic Acid Support Brain and Skin Health?
ALA supports cognitive function by contributing to brain cell structure and neural signalling. It also promotes healthy skin by supporting cell regeneration and maintaining moisture balance.
Is Linolenic Acid the Same as Linoleic Acid?
No. Linolenic acid (ALA) is an omega-3 fatty acid, whereas linoleic acid (LA) is an omega-6 fatty acid. Both are essential fats with different roles and sources in the diet. Both are found in various cooking oils but in different proportions.
Jivo’s Cold-Pressed Oils Rich in Linolenic Acid
Jivo Wellness specializes in cold-pressed oils that retain their natural nutrients, including beneficial fatty acids like linolenic acid. Cold-pressed processing ensures that the oils maintain their delicate omega-3 content and natural flavour without breaking down due to heat.
Jivo’s cooking oils rich in linolenic acid include:
Cold-Pressed Canola Oil – A balanced oil naturally containing omega-3 (ALA), beneficial for everyday cooking.
Cold-Pressed Kachi Ghani Mustard Oil – Traditional cold-pressed oil with a natural presence of ALA, adding nutrition and flavour to dishes.
Cold-Pressed Soyabean Oil – A nutrient-rich oil containing omega-3 fatty acids, supporting heart, bone, and skin health with a wholesome nutritional profile.
These oils are ideal for low-heat cooking, dressings, and health-focused meal preparation, helping individuals incorporate essential omega-3s into their diets naturally.