12 Best Foods High in Gamma-Linolenic Acid for Anti-Inflammatory Benefits
Gamma-linolenic acid (GLA) is an omega-6 fatty acid with potent anti-inflammatory properties. While most omega-6 fatty acids are associated with promoting inflammation, GLA stands out for its ability to reduce inflammation and support a variety of health conditions, including joint pain, skin disorders, heart health, and even metabolic syndrome. GLA is converted into dihomo-gamma-linolenic acid (DGLA) in the body, which helps to block inflammatory responses and promote healing. This makes GLA-rich foods an excellent choice for people looking to manage inflammatory conditions such as arthritis, eczema, and autoimmune disorders.
Although GLA is not as commonly discussed as other omega-3 or omega-6 fatty acids, it is crucial for those seeking to reduce chronic inflammation. The good news is that GLA can be found in a variety of foods, particularly plant-based oils, seeds, and some animal products. In this article, we’ll explore the 12 best foods high in gamma-linolenic acid that can help reduce inflammation and promote overall well-being.
1. Evening Primrose Oil
Evening primrose oil is perhaps the most well-known source of GLA. Extracted from the seeds of the evening primrose plant, this oil contains between 8-10% GLA, making it one of the richest dietary sources of this beneficial fatty acid. Evening primrose oil has long been used to alleviate symptoms of inflammatory conditions such as rheumatoid arthritis, eczema, and psoriasis.
GLA from evening primrose oil helps reduce joint pain, swelling, and stiffness in people with arthritis by inhibiting the production of inflammatory compounds. It is also frequently used to manage premenstrual syndrome (PMS) and menopausal symptoms. While you can consume evening primrose oil in capsule form, it can also be added to smoothies or taken directly in liquid form.
2. Borage Oil
Borage oil, extracted from the seeds of the borage plant, is another excellent source of GLA, containing between 17-25% GLA—one of the highest concentrations found in any plant oil. Borage oil has been widely researched for its anti-inflammatory benefits, especially in treating arthritis, skin disorders, and respiratory conditions like asthma.
Borage oil works by reducing the production of pro-inflammatory cytokines, which helps alleviate joint pain and swelling. It is also used to improve skin conditions such as eczema, acne, and dermatitis, thanks to its ability to restore the skin’s moisture barrier and reduce inflammation. Borage oil is available in capsule or liquid form and can be taken as a supplement or applied topically for skin benefits.
3. Black Currant Seed Oil
Black currant seed oil is another powerful source of GLA, containing approximately 15-20% GLA. This oil is extracted from the seeds of the black currant plant and is known for its ability to reduce inflammation, particularly in conditions such as rheumatoid arthritis, eczema, and menopausal symptoms.
Black currant seed oil has been shown to reduce joint stiffness and pain in people with inflammatory arthritis, as well as improve skin hydration and reduce redness in those with skin conditions. Additionally, it is beneficial for heart health, as it helps reduce blood pressure and cholesterol levels, both of which are important for reducing cardiovascular inflammation. Black currant seed oil can be consumed in capsule form or used in cooking for a nutrient boost.
4. Hemp Seeds
Hemp seeds are a rich, plant-based source of GLA, containing around 2-4% GLA, along with omega-3 fatty acids and omega-6 fatty acids. The combination of GLA and other essential fatty acids in hemp seeds makes them an excellent choice for promoting heart health, brain function, and joint health.
Hemp seeds can help reduce systemic inflammation, improve skin conditions, and support immune function. They are particularly beneficial for people with autoimmune disorders, where chronic inflammation can lead to joint pain, fatigue, and other health issues. Hemp seeds can be added to smoothies, sprinkled on salads, or incorporated into baked goods for a GLA-rich boost.
5. Spirulina
Spirulina, a type of blue-green algae, is an incredibly nutrient-dense superfood that provides a small but notable amount of GLA. Although it contains lower levels of GLA than oils like evening primrose or borage oil, spirulina offers a wide range of anti-inflammatory nutrients, including antioxidants, vitamins, and minerals.
The GLA content in spirulina supports the reduction of inflammation, while its high levels of protein, B vitamins, and phycocyanin make it a great choice for boosting overall health and reducing oxidative stress. Spirulina can be taken as a supplement or added to smoothies and juices to provide a concentrated source of nutrients, including GLA.
6. Flaxseed Oil
Flaxseed oil is a rich source of omega-3 fatty acids and provides a small amount of GLA. While flaxseed oil is more commonly associated with its alpha-linolenic acid (ALA) content, the presence of GLA helps enhance its anti-inflammatory properties, making it beneficial for reducing joint pain and inflammation in conditions like arthritis.
The combination of omega-3s and GLA in flaxseed oil supports heart health, reduces inflammatory markers, and improves skin hydration. Flaxseed oil can be used as a salad dressing, drizzled over vegetables, or added to smoothies for an anti-inflammatory boost. However, it is important to avoid cooking with flaxseed oil at high temperatures, as it can degrade the beneficial fatty acids.
7. Chia Seeds
Chia seeds are well-known for their high content of omega-3 fatty acids, particularly ALA, but they also provide small amounts of GLA. Chia seeds help reduce inflammation, support heart health, and improve joint mobility due to their combination of essential fatty acids, fiber, and antioxidants.
The anti-inflammatory effects of chia seeds make them a great addition to the diet for people with chronic inflammatory conditions, such as arthritis or autoimmune diseases. Chia seeds can be added to smoothies, yogurt, or oatmeal, or used as a thickening agent in recipes for puddings or sauces.
8. Walnuts
Walnuts are a rich source of omega-3 fatty acids and provide a small but beneficial amount of GLA. The polyunsaturated fats in walnuts help reduce inflammation throughout the body, particularly in the joints and cardiovascular system. Walnuts are also rich in antioxidants, which further support the reduction of oxidative stress and inflammation.
Regular consumption of walnuts has been shown to improve joint flexibility, reduce pain, and support overall heart health. Walnuts can be eaten on their own as a snack, added to salads or baked goods, or used in trail mixes for a GLA-rich, anti-inflammatory boost.
9. Oats
While oats are not commonly thought of as a source of GLA, they do contain small amounts of this beneficial fatty acid, as well as other nutrients that support anti-inflammatory processes in the body. Oats are rich in fiber, beta-glucans, and antioxidants, all of which help reduce inflammation and support heart health.
Oats are especially beneficial for people with inflammatory conditions, as their high fiber content helps regulate blood sugar levels and reduce inflammation in the gut, which can contribute to systemic inflammation. Oats can be enjoyed as a breakfast staple in oatmeal, added to smoothies, or used in baking for a nutritious and anti-inflammatory boost.
10. Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a good source of essential fatty acids, including a small amount of GLA. They are also rich in magnesium, zinc, and antioxidants, which help reduce inflammation and support overall joint health.
The combination of healthy fats and minerals in pumpkin seeds makes them particularly beneficial for people with arthritis and other inflammatory conditions. Pumpkin seeds can be eaten as a snack, added to salads, or blended into smoothies to provide a GLA boost along with other anti-inflammatory benefits.
11. Safflower Oil
Safflower oil contains a moderate amount of GLA and is often used as a supplement or cooking oil for its anti-inflammatory properties. Safflower oil is rich in monounsaturated and polyunsaturated fats, which help reduce inflammation, improve heart health, and support joint mobility.
Regular consumption of safflower oil has been shown to reduce inflammatory markers in the body, making it beneficial for people with arthritis or other chronic inflammatory conditions. Safflower oil can be used in salad dressings, marinades, or cooking at moderate temperatures for an anti-inflammatory boost.
12. Soybean Oil
Soybean oil contains small amounts of GLA, along with a balanced ratio of omega-6 and omega-3 fatty acids. Soybean oil’s anti-inflammatory properties can help support joint health and reduce symptoms of inflammatory conditions like rheumatoid arthritis.
In addition to its GLA content, soybean oil is a good source of vitamin E, which provides antioxidant protection to cells and tissues, further supporting joint health. Soybean oil can be used in cooking, added to dressings, or drizzled over vegetables to incorporate more GLA into your diet.
Incorporating foods rich in gamma-linolenic acid (GLA) into your diet is a powerful way to reduce chronic inflammation, support joint health, and improve overall well-being. By including sources such as evening primrose oil, borage oil, hemp seeds, and walnuts in your diet, you can benefit from GLA’s ability to block inflammatory responses, alleviate joint pain, and support skin health.
These 12 best GLA-rich foods provide essential fatty acids, antioxidants, and nutrients that work synergistically to reduce inflammation and promote healing. Whether you’re managing arthritis, autoimmune conditions, or simply looking to improve your overall health, adding these foods to your diet can help reduce inflammation and support long-term vitality.
