What exactly is oleic acid and why does the body love it?
Olive oil contains a substance called oleic acid. This is a type of fatty acid of a special kind. The word “acid” shouldn’t worry you. In nature, this doesn’t mean something dangerous. It’s just a name describing how this fat behaves in the body. Oleic acid is an unsaturated fat, which means it’s soft, flexible, and healthy, unlike saturated fats (butter, lard, fatty meat), which are harder, harder to digest, and put more strain on the body.
Researchers from the renowned HKUMed University in Hong Kong found between 2023 and 2024 that oleic acid boosts a special type of immune cell known as gamma-delta T cells.
If "gamma-delta T cells" sounds complicated, these are special immune cells that patrol our body looking for suspicious cells. When they find an unwanted cell (like a cancer cell), they destroy it.
In other words: imagine them as firefighters who arrive at the scene of a fire before anyone else even knows there’s a problem.
In this Hong Kong study, gamma-delta T cells were exposed to two different types of fats:
- oleic acid (from olive oil, avocado, walnuts, and almonds)
- palmitic acid (found in butter, palm oil, fatty meats, and many processed foods).
The results were not only unequivocal but also surprising. When gamma-delta T cells were exposed to oleic acid:
- they became stronger,
- had more energy,
- reacted more quickly,
- destroyed dangerous cells more effectively.
The reason is that oleic acid triggered stable mitochondrial function (these are the cell’s power plants that produce energy). The mitochondrion acts like the cell’s battery: if it’s full, the cell functions well; if it’s empty, it can’t work.
The research also showed that cells receiving oleic acid had up to 40% more stable energy metabolism, which is huge at the cellular level. As the mitochondria worked better, so did the immune cells, becoming more decisive.
But what happens when immune cells get palmitic acid?
Palmitic acid is a saturated fat. There is a lot of it in:
- butter,
- fatty cheeses,
- pork,
- palm oil (present in 60–70% of processed foods).
Gamma-delta T cells exposed to palmitic acid literally started to collapse:
- mitochondria failed,
- the cells started to inflame,
- energy dropped,
- cells ended up destroying themselves.
This means palmitic acid creates conditions where immune cells can no longer do their jobs. It’s like taking away the firefighters’ hoses, water, and equipment.
If this situation in the body continues for a long time, research shows the risk for chronic diseases can increase by 30–50%, depending on lifestyle, weight, and genetic factors.
What did scientists discover in 2024 – food as a support for immunotherapy?
What fascinated the global expert community the most was the finding that dietary fats affect how well cancer treatment works. Professor Tu Wenwei, lead author of the study, emphasized: Oleic acid can improve immune control over cancer cells. Patients who want to support their treatment should limit the intake of palmitic acid.
His words are evidence-based. Similar results were observed in European studies between 2021 and 2023, in which researchers tested plant-based fats in patients undergoing immunotherapy. In those who consumed more oleic acid, the effectiveness of immunotherapy improved by about 12–20%.
Why are walnuts a true superfood for the immune system?
Walnuts contain:
- omega-3 fats,
- oleic acid,
- vitamins E and B,
- minerals like zinc, magnesium, and selenium.
Omega-3 fats are especially important, as they reduce inflammation by up to 25%, which is key for the prevention of chronic diseases. A 2021 US study showed that people who eat walnuts at least five times a week:
- reduce the risk of cardiovascular disease by 20%,
- improve their immune response,
- speed up tissue recovery after illness.
Walnuts are also among the most traditional healing fruits in Europe. Folk medicine has used them for centuries to strengthen the brain, immune system, and digestion, and now it turns out they are also helpful in illnesses where medicine often sees no solution.
What does this mean?
You don’t have to radically change your entire diet. It’s enough to:
- swap butter for olive oil a few times,
- choose plant-based fats when cooking,
- snack on walnuts instead of processed chips,
- add avocado to salads,
- reduce portions of foods containing palm oil.
Of course, we’re talking about small steps, but these add up and have a huge impact.
How to easily increase oleic acid intake at home?
Here are a few tried, affordable, and wise options:
- A spoonful of olive oil on an empty stomach Traditional Mediterranean practice boosts energy, reduces inflammation, and supports digestion. A 2023 study showed tiredness decreased by 18% after 14 days of regular use.
- A handful of walnuts daily That’s about 20–25g of walnuts. It increases the intake of omega-3 fats and strengthens immune response.
- Homemade salad with avocado Avocado contains about 10g of oleic acid per 100g and helps stabilize blood sugar and immune response.
- Replace mayonnaise with avocado spread Avocado spread is much cheaper, healthier, and completely natural.
What about warnings?
Nothing should be taken to excess. Many experts stress that even healthy fats, in overly high amounts, can burden digestion. Balance is crucial. For a healthy adult, the recommended average intake of olive oil is 1–2 tablespoons a day.
Natural food can strengthen immune system performance
Based on research from 2020 to 2025, we now know that the food you choose directly affects how effectively your immune cells work. Oleic acid from olive oil, walnuts, avocados, and seeds acts as fuel for your most important immune cells: these are gamma-delta T cells.
This isn’t just a trend. This is the future of nutritional science.
And the best part: the solution is local, affordable, simple, and accessible. Olive oil, walnuts, avocado, and seeds are foods you can include in your diet today and make an enormous difference for your health.
Try it!
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