Fats are actually good for you --- well, not all fats, but certain types can provide essential nutrients to the body and other health benefits. Fats are used by your body for many different functions, including energy production and vitamin absorption, according to the National Library of Medicine. One type of fat that is healthy is polyunsaturated fat, such as that found in omega-3 fatty acids, which are essential fats that the body can only get from food. Alpha-linolenic acid, or ALA, is a form of omega-3 fish oil. Therefore, to reap its health benefits, you have to add them to your diet.
Benefits
Omega-3 fatty acids have been shown to reduce inflammation and may help prevent chronic diseases, states the University of Maryland Medical Center. They are integral parts of cell membranes and help in hormone production, The Harvard School of Public Health explains. Omega-3 fatty acids are also used in brain function and appear to help with cognitive and behavioral health. The UMMC states that ALA and other omega-3 fatty acids may help treat a variety of conditions, with the strongest evidence being for treatment of heart disease and problems that contribute to heart disease.
ALA Benefits
There are three types of omega-3 fatty acids: EPA, DHA and ALA. EPA and DHA are found in fish oil and are called marine omega-3s. According to UMMC, alpha-linolenic acid is primarily found in plants and offers the same health benefits as the marine omega-3 fatty acids. In addition UMMC states that ALA may provide superior benefit compared to EPA and DHA in cases of irritable bowel syndrome. ALA has also shown promise in treating hypertension, depression, asthma, breast cancer prevention, arthritis and menstrual pain according to UMMC.
Sources
The UMMC lists specific dietary sources of ALA including flaxseeds, pumpkin seeds, soybeans and walnuts. ALA is also found in various oils like flaxseed oil, canola oil, soybean oil and walnut oil. Harvard School of Public Health adds that ALA is found in green leafy vegetables and some animal fat from grass-fed animals. To get the health benefits of ALA you should incorporate these types of foods into your daily diet.
Considerations
HSPH states the alpha-linolenic acid is the most common omega-3 fatty acid in the American diet. This is because many Americans do not include fish in their daily diet and they tend to have more vegetables and grains, which contain ALA. HSPH recommends you eat fish at least twice a week to get the health benefits of marine omega-3s as well as those from ALAs.
Expert Insight
Omega-3 fatty acids like those found in ALA are important for proper body function and overall health. The University of Maryland Medical Center states that 1 to 2 grams of ALA are to be consumed per day. By adding these to your diet, you will be able to experience the health benefits that ALA provides.
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