The linolenic acid is an Omega 3 fatty acid closely related to EPA and DHA. It also has properties and benefits as well as the contraindications of omega 6 since, due to its chemical structure, it adopts this molecular form. It is present in foods and can also be taken as dietary supplements in capsule and pill forms or in hydrolyzed powder packaging.
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Properties of linolenic acid
It is necessary for performing various functions in the body. Since it has the property of easily oxidizing, when you acquire it, it is usually included with some type of antioxidant in its composition to prevent deterioration. Generally, oils with fatty acids containing vitamin E or polyphenols.
Sometimes, the properties of linolenic acid are due to the form of alpha-linolenic acid, which belongs to the Omega 3 group. In other cases, when it is gamma-linolenic acid, it is classified as omega 6.
Foods rich in linolenic acid
- Fish.
- Shellfish.
- Soybean oil, canola, hemp.
- Flax seeds.
- Walnuts.
- Dark green leafy vegetables.
For alpha-linolenic acid:
- Chia.
- Clams, mussels, salmon, and oysters.
- Almonds, walnuts.
- Cabbage, spinach, strawberries, lettuce.
- Flax and linseed seeds.
For gamma-linolenic acid:
- Borage.
- Evening primrose oil, sesame, sunflower.
- Red meat, chicken.
- Eggs.
- Currants.
Differences between alpha and gamma linolenic acid
All the properties of linolenic acid come from its chemical structure. At the molecular level, there is a different configuration. It either becomes the α isomer or the γ isomer.
The alpha linolenic acid is essential, meaning you need to take it through food or supplements for the body to have it. The human body cannot produce it, so it is unavoidable to ingest it through food or supplementation if there is a significant deficiency.
On the other hand, gamma linolenic acid is conditionally essential (it is not 100% essential). Still, it is indispensable for maintaining good health. It is necessary to have good levels of this element, which is produced by endogenous synthesis, meaning there is a chemical reaction in the body that converts it into gamma linolenic acid.
Just like gamma, there are other elements that are also conditionally essential, such as arginine, carnitine, glycine, taurine, or glutamine. These amino acids are produced by the human body from other essential elements in nutrition.
Chemical formula and structure
It is formed by a chain of 18 carbon atoms with 3 double bonds. Since it is highly unsaturated, it has the characteristic of being oxidized when exposed to the environment. Therefore, as mentioned, it needs an antioxidant when sold.
This way, it can be kept in perfect condition and facilitate physiological processes. Products that contain it include the following linolenic acid formula:
- CH3-CH2-CH=CH-CH2-CH=CH-CH2-CH=CH-(CH2)7-COOH
Linolenic Acid Omega 3
There are six types of omega 3 fatty acids. All of them have linolenic acid, also called LNA, as their precursor. Therefore, it is crucial for heart function, maintaining low cholesterol, the immune system, and hormone synthesis.
The acids that belong to the Omega 3 series and are synthesized with linolenic acid as the base are the following:
- Alpha-linolenic acid (ALA).
- Stearidonic acid (SDA).
- Eicosatetraenoic acid (ETA).
- Eicosapentaenoic acid (EPA).
- Docosapentaenoic acid (DPA).
- Docosahexaenoic acid (DHA).
The difference between these is that the first two are short-chain acids, while the last four (eicosatetraenoic, eicosapentaenoic, docosapentaenoic, and docosahexaenoic) are long-chain.
Relationship Between Linoleic and Linolenic Acids
Both are omega series fatty acids and have some different characteristics at the molecular level.
The linoleic acid serves as a rich source of omega-6. The human body cannot synthesize it, so it must be ingested. It belongs to the category of polyunsaturated fatty acids. It consists of two double bonds.
Linolenic acid is also essential as we mentioned and is part of omega-3 fatty acids for the α isomer and omega-6 for the γ isomer. It consists of three double bonds at positions 9, 12, and 15.
Oleic Acid
This type of acid is not essential but is also very important in human nutrition. It is included as omega-9 and can be found in foods like olive oil or avocado oil.
The properties of oleic acid include improving blood vessels and arteries, reducing the risk of cardiovascular diseases, and also inhibiting the proliferation of liver disorders. It is a monounsaturated fatty acid beneficial for reducing blood cholesterol levels.
Alternative Foods
Perhaps one of the most well-known oils for its beneficial health properties. If you don’t know it yet, you should learn what cod liver oil is used for. It is very rich in omega-3, vitamins A, D, E, and K.
Another product (in this case of plant origin) that contains a wide variety of essential fatty acids is castor oil and its properties. Although it is not used as food, but as a purgative and laxative, it has a close relationship with the substances necessary for the proper development of vital functions.
Taking cod liver oil provides extra energy, ideal for athletes who maintain a high training frequency. It aids in muscle recovery. It also increases blood clotting time, reducing the incidence of thrombosis and heart-related diseases.