Oleic Acid
Fatty AcidPrimary monounsaturated fat in nuts, avocados, and olives; burned 20% more readily than palmitic acid
Food Sources
Foods that contain Oleic Acid.
- Nuts
Source: How Not to Age
- Olive Oil
Olive oil contains approximately 75% oleic acid, the most abundant MUFA in common liquid vegetable oils
Source: Nutrition, Food and Diet in Ageing and Longevity
- Extra-Virgin Olive Oil
Virgin olive oils mainly contain monounsaturated fatty acids, particularly oleic acid; Extra virgin olive oil contains oleic acid, hydroxytyrosol, oleocanthal, oleanolic and olive acids, erythrodiol, beta-sitosterol, vitamins E and K1
Source: Nutrition, Food and Diet in Ageing and Longevity
- Cashews
Cashews are rich in fiber, protein, and heart-healthy monounsaturated fats like oleic and palmitoleic acids
Source: The Young Forever Cookbook
Health Benefits
Health conditions that Oleic Acid may influence, based on research.
Reduces Risk Of
- Obesity
Replacing meat/butterfat with nuts, avocados, and olive oil could lose nearly 6 more pounds of fat in one month at same calories; oleic acid burned 20% more readily than palmitic acid
Source: How Not to Age
Recipes with Oleic Acid
Recipes featuring foods that contain Oleic Acid.
- Olive Oil and Almond Cake
- Roasted Red Pepper and Zucchini Frittata
- Cauliflower Rice Burrito Bowl
- Asparagus Vinaigrette
- Salsa Verde
- Nutty Parm 2.0
- Millet Brunch Cake with Strawberries
- Cheesy Sauce
- Ranch Dressing
- Basil Pesto
- Indian-Inspired Spiced Cauliflower
- Vegan Broccoli and Cheese Soup
- Sweet Potato and Egg Stacks
- Ginger and Cashew Energy Balls
- Coconut Carrot Soup with Crispy Chickpeas
- Curried Butternut Squash Soup
- Thai-Style Shrimp with Mango Salad
- Vietnamese Turkey Bun Cha
- Butternut Squash Curry with Cucumber Relish
- Mushroom Stroganoff
- Homemade Nut Milk
- Quinoa, Cashew, and Dark Chocolate Squares
- Cashew Hollandaise
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- The Young Forever Cookbook