Gamma-linolenic acid (GLA) is an essential omega-6 fatty acid that plays a crucial role in reducing inflammation in the body. Including foods high in GLA in your diet can help combat various inflammatory conditions and promote overall health.
1. Evening Primrose Oil
Evening primrose oil is one of the richest sources of GLA, with up to 10% concentration. It is commonly used as a dietary supplement to reduce inflammation and improve skin health. Evening primrose oil is derived from the seeds of the evening primrose plant and has been traditionally used for its medicinal properties.
2. Borage Oil
Borage oil is another excellent source of GLA, containing even higher amounts compared to evening primrose oil. It is known for its anti-inflammatory properties and benefits for hormonal balance. Borage oil is extracted from the seeds of the borage plant and is often used in natural medicine to alleviate symptoms of inflammation and promote overall well-being.
3. Black Currant Seed Oil
Black currant seed oil is a rich source of GLA and also provides essential fatty acids like omega-3 and omega-9. It can help reduce inflammation and support cardiovascular health. Black currant seed oil is extracted from the seeds of the black currant plant and is valued for its nutritional profile that includes a high concentration of GLA.
4. Hemp Seeds
Hemp seeds are a plant-based source of GLA and other beneficial nutrients like protein and fiber. Adding hemp seeds to your diet can help combat inflammation and promote overall well-being. Hemp seeds are derived from the hemp plant and are considered a superfood due to their rich content of essential fatty acids and minerals.
5. Spirulina
Spirulina is a nutrient-dense superfood that contains GLA along with other essential nutrients like protein and vitamins. It can help reduce inflammation and support immune function. Spirulina is a type of blue-green algae that is prized for its high protein content and diverse array of vitamins and minerals.
6. Purslane
Purslane is a green leafy vegetable that contains high levels of GLA, making it a great addition to an anti-inflammatory diet. It also offers a range of vitamins and minerals for overall health. Purslane is a nutritious plant that thrives in many regions and is recognized for its potent anti-inflammatory properties.
7. Oat Bran
Oat bran is a good source of GLA and soluble fiber, which can help reduce inflammation in the body and support digestive health. Including oat bran in your diet can promote a healthy gut microbiome. Oat bran is the outer layer of the oat groat and is rich in fiber, making it beneficial for digestive health.
8. Chia Seeds
Chia seeds are rich in omega-3 fatty acids and also contain GLA, making them a valuable addition to an anti-inflammatory diet. They provide essential nutrients and can help reduce inflammation throughout the body. Chia seeds are tiny seeds that pack a nutritional punch with their omega-3 fatty acids, fiber, and protein content.
9. Algae Oil
Algae oil is a vegan source of GLA and omega-3 fatty acids, offering anti-inflammatory benefits without the need for fish-based products. It is a sustainable and health-promoting option for adding GLA to your diet. Algae oil is derived from algae, a plant-based source of omega-3 fatty acids that is environmentally friendly and beneficial for human health.
10. Lean Meats
Lean meats like chicken and turkey provide small amounts of GLA along with high-quality protein. Including lean meats in moderation in your diet can help support anti-inflammatory processes in the body. Lean meats are a good source of protein and can complement a diet rich in GLA from plant-based sources.
11. Nuts and Seeds
Nuts and seeds like walnuts, pine nuts, and sunflower seeds are good sources of GLA and other essential nutrients. Adding a variety of nuts and seeds to your diet can enhance the anti-inflammatory benefits of GLA. Nuts and seeds are nutrient-dense foods that offer a mix of healthy fats, vitamins, and minerals, making them a valuable addition to a balanced diet.
12. Sea Buckthorn Oil
Sea buckthorn oil is a potent source of GLA and other beneficial compounds like antioxidants and vitamins. It can help reduce inflammation, promote skin health, and support overall well-being. Sea buckthorn oil is derived from the berries of the sea buckthorn plant and is valued for its diverse nutritional profile and potential health benefits.
