Oleic acid is a monounsaturated omega-9 fatty acid commonly found in plant fats, especially olive oil. It is a major dietary fat in many eating patterns.

Is oleic acid an essential fatty acid?

No. The body can synthesize oleic acid, so it is not considered essential in the diet.

What are the main health benefits of oleic acid?

When it replaces saturated fat, oleic acid is associated with improved blood lipid profiles and cardiovascular support. Oleic acid-rich diets may also support healthy inflammation balance.

What foods are high in oleic acid?

Olive oil is a leading source, along with avocados, many nuts, and some seeds. High-oleic versions of certain vegetable oils can also be significant sources.

How much oleic acid should I consume per day?

There is no single required intake, but dietary patterns often provide oleic acid through 20–40 grams per day of oleic-acid-rich fats. Needs vary with total calorie intake and overall fat balance.

Bilimsel destekli 313 besin

3251 kaynak incelendi

Kanıta dayalı bilgiler

Hedefe veya kategoriye göre keşfet

Besin bul

Popüler seçimler

Eicosapentaenoic acid (EPA)Vitamin D3 Docosahexaenoic acid (DHA)Zinc (Bisglycinate)

Toplam 313 besin

Vitamin B

Vitamin B1 (Thiamine)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

Vitamin B9 (Folic Acid)

Vitamin B12 (Methylcobalamin)

Vitamin B12 (Cobalamin)

Vitamin A & Carotenoids

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vitaminoids

Trimethylglycine (Betaine)

NMN (Nicotinamide Mononucleotide)

Pyrroloquinoline Quinone (PQQ)

D-Chiro-Inositol

Coenzym Q10 (Ubiquinone)

Betaine HCL

Nicotinamide Riboside

Vitamin B8 (Myo-Inositol)

Choline

Citicoline (CDP-Choline)

Coenzyme Q10 (Ubiquinol)

Calcium

Calcium Alpha-Ketoglutarate

Magnesium

Magnesium Bisglycinate

Magnesium L-Threonate

Trace Minerals

Copper (Bisglycinate)

Chromium Picolinate

Manganese (Bisglycinate)

Zinc

Pentadecanoic Acid (C15:0)

Phosphatidylserine

R-Alpha Lipoic Acid

Black Cumin Oil

Extra Virgin Olive Oil

Ceratiq wheat oil extract

Phospholipids

Algae Oil

Fish Oil

Conjugated Linoleic Acid

Gamma-Aminobutyric Acid

Alpha-Linolenic Acid

Gamma-Linolenic Acid

Omega-3

Docosapentaenoic acid (DPA)

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

AminoMar

Acetyl-L-Carnitine

PABA (para-aminobenzoic acid)

Essential Amino Acids

Conditionally Essential Amino Acids

L-Theanine

Non-Essential Amino Acids

Beta-Alanine

L-Cysteine Hydrochloride

Amino Acid Derivative

Taurine

Creatine (Hydrochloride)

L-Arginine Alpha-Ketoglutarate

Creatine (Monohydrate)

Akkermansia muciniphila

Lactobacillus Reuteri

Probiotics

Bifidobacterium longum BB536

Prebiotics

Stinging Nettle Extract

Pomegranate Polyphenols

Red Beet Extract

Pine Extract (Pycnogenol)

Oligomeric Proanthocyanidins (OPC)

Ashwagandha Root Extract

Methylsulfonylmethane (MSM)

Citrus Sinensis Extract

Horsetail Stem Extract

Flax Seed Extract

Sulforaphane Glucosinolate

Garlic Extract

Black Pepper

Apricot Kernel Extract

Lovage

Spiny Rest Harrow Root Extract

Juniper Berry Extract

Bearberry Leaf Extract

White Kidney Bean Extract

Lady’s Mantle Extract

Bitter Orange Extract

St. John’s Wort Extract

Japanese Knotweed Extract

Hydroxytyrosol/tyrosol

Olive extract

Sesame seed lignan extract

Broccoli Sprout Extract

Cranberry Extract

Flavon Glycosides

Gentian Root Extract

Griffonia simplicifolia Extract

Ajuga Turkestanica Extract

Amaranthus Leaf Extract

Banaba Extract

Boswellia Extract

Capsaicin

Cayenne Pepper Extract

Celery Extract

Ceylon Cinnamon Extract

Chamomile Extract

Charantin

Chinese Goldthread Root Extract

Citrus Aurantium Extract

Cocoa Extract

Cyanotis Arachnoidea Extract

Fadogia Agrestis Extract

Garcinia Cambogia Extract

Goldenrod Extract

Green Tea Extract

Guarana Extract

Horse Chestnut Extract

Grapefruit Seed Extract

Grape Vine Leaf Extract

Green Tea Polyphenols

Epigallocatechin Gallate (EGCG)

Adaptogens

Cordyceps sinensis extract

Ginsenoside

Lion's Mane (Hericium erinaceus)

Ginseng Extract

Cat's Claw (Uncaria tomentosa)

Arjuna (Terminalia arjuna)

Tribulus Terrestris Extract

Rhodiola rosea

Panax Ginseng Extract

Mushrooms

Reishi Extract

Astragalus Polysaccharides

Hyaluronic Acid

Glucosamine Sulfate

Chondroitin Sulfate

Glucosamine Sulphate 2KCL

Oleic acid

Orta düzeyde araştırma durumu·7/10

Daha yüksek puan, daha iyi bir çalışma durumuna işaret eder, ancak mutlaka etkinlik anlamına gelmez.

Oleic acid is a heart-healthy monounsaturated omega-9 fatty acid found mainly in olive oil and other plant fats.

Anti-inflammatory Cardiovascular Support Essential Nutrient Cholesterol Management

Doz aralığı

20–40 grams (dietary per day)

With meals, distributed throughout the day.

Gelir

Consume as part of a diet rich in plant-based oils (e.g., olive oil), nuts, avocados, and seeds.

Yağda çözünür: yağ ile birlikte alın.

En iyi zaman

Best absorbed with meals containing fat.

Açıklama

Oleic acid is the primary monounsaturated fat in the human diet, abundant in olive oil, avocados, and many nuts. It is not considered essential (can be synthesized by the body), but high-oleic diets are linked to cardiovascular benefits and healthy cholesterol levels.

Avantajlar

Kanıt derecesi ile ana etkiler

Moderate

Kanıtla ilgili not

Human studies and epidemiological evidence support cardiovascular and anti-inflammatory effects, but most benefits come from dietary patterns (e.g., Mediterranean diet) rather than supplementation.

Supports cardiovascular health

Moderate

Replacing saturated fats with oleic acid-rich fats is associated with a reduced risk of cardiovascular disease and improved lipid profiles.

Özellikle ilgili olduğu kişiler: general_adult · cardiometabolic_risk

S4 · EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) Scientific Opinion: Oleic acid and maintenance of normal blood LDL-cholesterol concentrations S6 · American Heart Association: Fats and Cholesterol S7 · Harvard T.H. Chan School of Public Health: The Nutrition Source – Fats and cholesterol

Helps maintain healthy cholesterol levels

Moderate

Oleic acid can lower LDL cholesterol and may help raise HDL cholesterol when substituted for saturated fats.

Özellikle ilgili olduğu kişiler: general_adult · hyperlipidemia

S4 · EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) Scientific Opinion: Oleic acid and maintenance of normal blood LDL-cholesterol concentrations S5 · PubMed: Effects of dietary monounsaturated fatty acids on health status S7 · Harvard T.H. Chan School of Public Health: The Nutrition Source – Fats and cholesterol

Provides anti-inflammatory effects

Limited

Oleic acid-rich diets may reduce inflammatory biomarkers, supporting general health and chronic disease prevention.

Özellikle ilgili olduğu kişiler: general_adult · inflammatory_conditions

S3 · Examine.com: Oleic Acid S5 · PubMed: Effects of dietary monounsaturated fatty acids on health status

Güvenlik ve Uyarılar

Önemli güvenlik bilgileri ve bilinen riskler

Sadece eğitim amaçlıdır • tıbbi tavsiye değildir

Oleic acid is safe as part of a balanced diet, but high intakes may affect some individuals with rare metabolic or digestive conditions.

Uyarılar

Generally regarded as safe for healthy adults and children when consumed in typical dietary amounts.
Extremely high intake may worsen symptoms of certain metabolic disorders or fat malabsorption syndromes.
Allergy to oleic acid itself is extremely rare; risks are related to source foods (e.g., nuts, seeds).
Individuals with very rare inherited disorders of fatty acid metabolism (e.g., long-chain acyl-CoA dehydrogenase deficiency) should avoid high intake of oleic acid except under medical supervision.
Monitor total fat intake in persons with gallbladder disease, pancreatitis, or fat malabsorption syndromes when increasing dietary oleic acid.

Kontrendikasyonlar / özel dikkat gerektiren gruplar

Rare inherited fatty acid oxidation disorders.
Active fat malabsorption conditions (e.g., pancreatic insufficiency, severe gallbladder disease).

Etki mekanizmaları

Nasıl çalıştığına dair kısa açıklamalar

Modifies plasma lipid profile

Oleic acid replaces saturated fatty acids in cell membranes and plasma, leading to decreased LDL cholesterol and potentially increased HDL cholesterol.