Oleic Acid: What Is It and What are the Top Benefits?



Oleic acid is necessary for the proper fluidity of the body’s cells to be maintained. This fluidity is needed for fighting pathogens, responding to hormones, and transporting minerals. It also provides energy for the cells in the body and is used in the biosynthesis and production of many metabolites.

Our bodies produce oleic acid and it is present in nearly all of the body’s cells. Even though there are no official recommendations on how much you need, consuming omega-9s instead of omega-6 fatty acids may offer some benefits.

Oleic acid can be found in in a variety of foods such as eggs, chicken, cheese, cashews, almonds, hazelnuts, avocados, and various healthy oils like sunflower oil, sesame oil, oilve oil, and more! Here are the top nine benefits you may obtain from oleic acid.

Benefit 1 – Reduce Blood Pressure

Olive oil contains oleic acid and is well-known for helping boost cardiovascular health by lowering blood pressure. Recent research has indicated that oleic acid is the component in olive oil that is responsible for the hypotensive effects caused by olive oil.

Benefit 2 – Lower Cholesterol Levels

If you want to lower your cholesterol, try eating more nuts and oils high in oleic acid. Foods high in healthy fats tend to help maintain HDK cholesterol and reduce triglycerides. Diets that include the consumption of olive oil and other mono-saturated fatty acids are known for their health protecting and cholesterol lowing benefits.

Benefit 3 – Promote Burning Fat

Consuming healthy fats can be beneficial for losing weight and maintaining it. Oleic acid and other similar fats can help control insulin levels which is necessary to lose weight. Healthy fats can also help reduce cravings, overeating, and hunger since they are more filling and help you feel fuller for longer.

Benefit 4 – Plays a Role in Preventing Type 2 Diabetes

Whether you have been diagnosed with type 2 diabetes or simply experience its symptoms, eating more oleic acid may be useful. Monounsaturated fats like oleic acid tend to help reduce insulin sensitivity. Consuming oleic acid may help the body regulate insulin levels to help maintain glucose levels.

Benefit 5 – Promote Brain Functions

Recent research has indicated consuming monounsaturated fatty acids can help prevent age-related cognitive decline. Healthy fats are now thought to provide a protection from cognitive decline as you age and may also be an effective, natural treatment for Alzheimer’s.

Benefit 6 – Prevention of Ulcerative Colitis

It’s possible that the consumption of oleic acid can help prevent the development of ulcerative colitis. Research and studies are pointing to a connection between oleic acid and omega-3 fatty acids that seem to help prevent this condition.

Benefit 7 – Combat Infection

Consuming oleic acid and other free fatty acids can give your immune system the boost it needs to fight off infections. Studies indicate these substances provide natural protection as well as antibacterial properties.

Benefit 8 – Promoting Healthy Skin Repair

You may have observed that olive oil is often used in skin care products. The oleic acid content has anti-inflammatory, wound-healing, and antioxidant properties. Oils that are higher in oleic acid are of a heavier consistency which lets them seal moisture in the skin. This is beneficial for dry skin.

Benefit 9 – Helps Combat Cancer

As an antioxidant, oleic acid helps prevent oxidative stress which can lead to several health conditions including cancer. This acid activates various intracellular pathways that often play a role in the development of cancer cells. Oleic acid has been found to cause cancer cells to die. Foods high in this fatty acid may be useful for fighting off cancer and many other diseases as well.