Our bodies cannot make either alpha-linolenic acid--ALA--an omega-3 fatty acid, or linoleic acid--LA--an omega-6 fatty acid. The Physicians Committee for Responsible Medicine states that these two essential fatty acids play a major role in your health and your body's ability to manufacture other omega-3, 6 and 9 fatty acids. Diet deficiencies impair cell, brain and cardiovascular functioning. Buying supplements to get these nutrients is not only expensive, but also requires that you have the diligence to take them. Getting your daily quota of essential fatty acids from food sources is the most efficient way to include them in your nutrition plan.
Consumption Guidelines
The main sources of the essential fatty acids, or EFAs, that you need are fats, found in nuts, seeds and oils. However, some fats are not healthy even though they may provide the EFAs that your body needs. The University of Michigan suggests that you get most of your EFAs from polyunsaturated fats which have fewer harmful health effects than saturated fats and trans fats.
The University of Michigan states that consumption of one to three grams per day of omega-3 fatty acids is optimal, but some benefits may accrue from higher amounts. The University of Maryland notes Western diets contain more omega-6 fatty acids than necessary, at ratios of 14 to 25:1, omega-6 to omega-3, and suggests that an ideal balance is closer to a ratios between 2:1 and 4:1 for optimal nutrition.
Alpha-Linolenic Acid Sources
The Linus Pauling Institute ranks flaxseed oil as the plant source with the highest amount of ALA per serving at 7.3 g per tablespoon, while ground flaxseeds provide 1.6 g. Walnuts, walnut oil and canola oil offer the next highest values per standard serving size. The University of Michigan also lists pecans, pine nuts and soybean oil as omega-3 rich plant sources. PCRM also recommends wheat germ and mungo beans, known as urid when sold at Indian groceries.
Linoleic Acid Sources
Safflower oil provides the highest amount of LA per serving with 10.1 g per tbsp., followed by 1 oz. servings of sunflower seeds and pine nuts, at 9.7 g and 9.4 g respectively. One tbsp. of sunflower oil has 8.9 g, corn oil-7.4 and soybean oil-6.9 provide the next highest amounts of LA, per serving. Brazil nuts, sesame oil and roasted pecans provide over 100 percent of the adequate intake benchmark for LA, at 6.4 and 5.8, for the nuts, with the oil at 5.6 grams, for standard serving sizes. Consuming dark green leafy vegetables also contributes to your daily intake of omega-6 fatty acids, according to PCRM.
Member Comments