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Sources of CLA in Foods: Natural Ways to Incorporate It into Your Diet - Genetic Nutrition

Sources of CLA in Foods: Natural Ways to Incorporate It into Your Diet

, by Sandesh Prasannakumar, 8 min reading time

Introduction

CLA stands for Conjugated Linoleic Acid and it is a specific kind of fatty acid that seems to have multiple uses. Some studies have demonstrated positive effects of CLA in the diet and its relation to fat mobilization, improved body composition, and enhanced immunity. In this article, one shall be informed about the leading foods rich in CLA as well as how to increase the intake of CLA in the diet or daily routine naturally.

CLA is an acronym that stands for conjugated linoleic acid and it is beneficial for a number of reasons.

CLA is a trans fat that is not synthesized but is naturally occurring in foods; it is most commonly found in meat and dairy products. This it is formed in the digestive system of ruminant animals such as cows, sheep, and goats which possess an organs known as the stomach with several chambers that help the animal to break down plant materials such as grass.

Studies conducted in the last twenty years point to the fact that this product could be of numerous advantages for the human body in the following ways: It helps in the loss of body fat, increase in lean muscles and the overall support of the immune system. The incorporating CLA diet has however been embraced by persons who wish to slim down their body size.

Food sources containing the highest levels of CLA

CLA is found in many foods in nature, though CLA-rich foods include grass fed beef, whole fat dairy products and other foods of animal origin. Here are some of the top dietary sources:Here are some of the top dietary sources:

Grass-Fed Beef: CLA content is 3-5 folds higher in beef obtained from cows fed with grass only, compared to the grain fed ones. It is recommended that 4-6 oz of dairy should be consumed in a single day.

Whole Milk Dairy: CLA can also be found in whole milk, cheeses, butter, and other foods containing high levels of butterfat derived from grass-fed cows. Moderation is key; 1-2 servings per day is advised.

Lamb: A very good source of CLA is grass-fed lamb, which contains almost double the amount of the fat found in grain-fed lamb cuts. Consume several portions of 3-4 ounces each, at least once a week.

Venison (Deer Meat): CLA, for instance, is also found more in pasture-raised wild game such as venison than in meat from corn-fed animals. Consume 3-4 ounce of lean meat per serving and consume it 2-3 servings per week.

Natural Cheese: Choose aged, grass-fed cheeses such as cheddar, gouda, Swiss, ricotta, and goat cheeses that contain real butter fat. Get 1-2 ounces daily.

Consuming CLA through dairy products is much easier than searching for and preparing meat products with high levels of CLA If you have work deadlines that make preparing and consuming CLA-rich meats difficult, you may want to focus on increasing your dairy intake.

On that note, it is easiest to focus on increasing the consumption of the above foods as a means of raising the body’s CLA levels. Here are some simple tips:Here are some simple tips:

  1. If one has the option between grass-fed beef and grain-fed beef, it is recommended that one opt for the former. Grass-fed has more CLA!
  1. Instead of opting for intake of low fat, opt for the full fat version. The consumption of full-fat milk, yogurt, butter and so on contain much higher levels of CLA.
  1. Some of the high-CLA cheeses that you should consider include cheddar cheese, goat cheese, feta and gouda. Sprinkle over salads or taco.
  1. If you are a heavy eater then it is recommended to cook lamb burgers or grill lamb chops once or twice a week. This should always be New Zealand Lamb which is 100% free grazing on natural pastures.
  1. Try using venison in a creative way as a chili, tacos, meatballs or in stir fry recipes. Look for frozen, pre-cooked venison sausage and bacon for inclusion with minimal preparation.

With a little bit of modification that involves replacing some of the regular proteins that you consume with grass fed beef and dairy products, as well as the use of lamb and venison once in a while, it is not very difficult to get a beneficial incorporating CLA diet intake.

For all your protein and supplement needs, visit Genetic Nutrition!

Some of The Most Common Questions That People Ask concerning the Improvement of CLA

Here are answers to some frequently asked questions about getting more conjugated linoleic acid from real food sources:Here are answers to some frequently asked questions about getting more conjugated linoleic acid from real food sources:

1. Which food sources contain the highest levels of CLA?

The foods richest in CLA include certain meats such as grass-fed beef and dairy products including whole milk, butter and cheese. A detectable, though much smaller, quantity is also present in lamb, venison and turkey.

2. Regarding the effectiveness of CLA on weight loss?

There is some evidence that adding 3-4 grams of CLA to your diet per day should increase the rate of body fat loss when you are involved in some form of exercise. To achieve this target, you can follow the given tips which include the use of grass-fed meats, and dairy.

3. Is it better to take CLA supplements or get the necessary fatty acids from food?

CLA obtained from supplements, may not exhibit the same effects. However, gaining CLA through whole foods such as through consumption of other products from grass-fed beef has many health benefits such as vitamins, proteins and other healthy fats. If you think that you have certain symptoms that may benefit from supplements, then focus on food first before trying supplements.

4. How does a person get too much of CLA?

It is safe and acceptable for healthy adult humans to take up to 6 grams of caffeine per day from foods. It is still not clear what could be considered the optimal intake regarding fat loss or muscles build up, but try consuming 2-5 grams, from the foods listed above to see the results.

Key Takeaways

Increasing the intake of CLA foods such as grass fed beef, whole dairy products, lamb, and venison can also help in improving several other aspects of nutrition. Incorporating CLA in this diet through the organic sources can be encouraged; CLA together with proteins, vital nutrients such as Zinc and Iron, vitamins A, D, E, and K from quality animal products.

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