What foods contain conjugated linoleic acid?
Conjugated linoleic acid is one of the essential fatty acids that occurs naturally in beef & dairy products. Beef and dairy products from grass-fed animals are the most prominent sources but that does not mean that they are the only sources.
The health benefits of CLA are beyond what words can explain thus raising the urge to look for other food sources of this naturally occurring product. As a matter of fact, there are multiple natural Conjugated linoleic acid sources and it is contained in common things rather than expensive and unusual foods.
However, even the very best Conjugated linoleic acid sources have little amounts comparative to dosages used during human clinical trials.
Main sources conjugated linoleic acid
Animals with four distinct stomach compartments such as rumen, reticulum, omasum and abomasums are known as ruminants. Such animals include deer, goats, buffalo, moose, bison and the giraffes. In other words, these animals have a single stomach divided into four parts.
The human stomach differs from rumens stomach as a result of the digestion process. In ruminants, food is first turned into curds which are usually returned to the mouth and rechewed after which it is swallowed once again. This kind of digestion result to the creation of conjugated linoleic acid.
Conjugated linoleic acid is created when linoleic acid alternatively known as omega 6 fatty acids is fermented. The bacterium responsible for the fermentation is found in the digestive tract. Upon fermentation of linoleic acid, some of it is made into conjugated form. Rumens are known to extensively ferment their food leading to higher levels of conjugated form. This explains the reason why food got from ruminants are outstanding CLA sources.
Do human beings from CLA in their bodies?
Human beings don’t have rumens, thus food cannot be fermented in their stomach. This is literally an awesome idea. Since higher fermentation amounts regularly associate with higher levels of fasting.
However, your intestines bacteria ferment nutrients and split them. It is during that time that little conjugate linoleic acid is formed during fermentation of normal omega 6 or linoleic acid. All the same, the exact amount of conjugated linoleic acid made then has not been established but word has it that only little amounts of the 28 CLA forms are produced.
That becomes a thing of concern in that only particular conjugated linoleic acid types are known to have health benefits and enhance weight loss as well.
Foods that contain CLA
Behold a list of certain foods that are believed to contain conjugated linoleic acid and the amount of the product found in each.
|Food & serving size||CLA mg per gram of fat||CLA mg per serving (rounded)|
|2 percent or (8oz) milk||4.1||20|
|Veal (4 oz)||2.7||40|
|Chicken (4 oz)||0.9||8|
|Ice cream ½ cup||3.6||26|
|Fresh ground turkey (4 oz)||2.6||23|
|Sunflower oil (1 tbsp)||0.4||2|
|Cheddar cheese (1 oz)||4.1||39|
|Egg yolk (1 large)||0.6||3|
|Pork (4 oz)||0.6||6|
|processed cheeses, average (1 oz)||5.0||43|
|cheese, from the grass-fed cow milk* (1 oz)||20 -30||180 -270|
|lamb (4 oz)||5.6||148|
|plain yogurt (6 oz container)||4.8||26|
|whole milk (8 oz)||5.5||44|
|Grass-fed beef (4 oz)||30||433|
|buttermilk (8 oz)||5.4||44|
|fresh ground beef got from common cows (4 oz)||4.3||71|
|low-fat yogurt (6 oz container)||4.4||12|
|sour cream (1 tbsp)||4.6||11|
|cottage cheese (4 oz)||4.5||22|
From the look of things, CLA sourced from grass-fed beef & cheese/milk sourced from grass-fed cows is indeed the best. In fact, the beef contains over 500 percent conjugated more than that of the cows which live on an up-to-the-minute factory farm diet.
This is because the grass-fed animals take in higher Omega 6 fatty acids amounts thus forming increased Conjugated linoleic acid amount contrary to the amounts produced by a regular factory cow that eats corn among other unnatural foods integrated into their diet.
Understanding the Natural sources versus supplements
Getting the right amounts in a diet may be such a challenge. This is because the very best sources which in this case are the food sources having higher CLA amounts tend to increase fat in the body.
This has some sense in it given that Conjugated linoleic acid is a fat. This literally means foods in the list that have high fats levels. Alternatively, that can also be interpreted as some foods are calorie dense and this is dieting disaster. All the same, it is possible that you may eat a small portion and not feel satisfied with it in spite of having taken in a lot of calories.
For slim and healthy men and women, this isn`t a thing of concern as far as they consume fats meat & dairy moderately. However, for anyone who is dieting and at the same time attempting to shed off some extra pounds (a major reason why people take in Conjugated linoleic acid) can have unexpected weight gain results.
Which is the most ideal for you?
I tend to believe that you have heard CLA safflower oil long enough. You may not know the reason behind the popularity but its effect cannot go unnoticed. It is a great weight reduction supplements and comes along with a long list of other health related benefits.