image by: HWN

HWN Suggests

Omega-3 ALAs now coming into their own

Lately, a lesser-known omega-3 called ALA (short for alpha-linolenic acid) has stepped out of the shadows — and hopefully onto your plate. ALA is a plant-based omega-3 found in abundance in walnuts, avocado, flax and chia seeds. It's also in the trendy salad green called purslane. Long overshadowed by its spotlight-hogging, good-fat bros such as the omega-3s called DHA and EPA, ALA is now coming into its own.

read full article

Featured

 Reconsidering ALA Omega 3s

Thanks to a plethora of media attention, many consumers know that omega-3s are good for them. However, omega-3s encompass several healthful fatty acids, including alpha-linolenic acid (ALA), eicosapentaenic acid (EPA) and docosahexanoic acid (DHA). And, despite the fact that ALA is the only omega-3 with an established Dietary Reference Intake (DRI) value, the majority of focus has been on the long-chain omega-3 fatty acids EPA and DHA for their myriad health benefits. Consequently, the efficacy of ALA has come into question

Articles of Interest

ALA vs. DHA vs. EPA: The Three Omega-3s Explained

ALA: The Plant-Based Omega-3 Alpha-linolenic acid (ALA) is an 18-carbon omega-3 fatty acid with three double bonds. It is the most abundant omega-3 in the plant kingdom and the only omega-3 fatty acid classified as “essential” in the strictest nutritional sense, meaning the body cannot synthesize it at all and must obtain it entirely from the diet. ALA is found in meaningful amounts in flaxseed, chia seeds, hemp seeds, walnuts, edamame, and some leafy vegetables. Certain plant-based cooking oils, particularly flaxseed oil, hemp oil, and canola oil, are concentrated sources.

Alpha-Linolenic Acid: An Omega-3 Fatty Acid with Neuroprotective Properties—Ready for Use in the Stroke Clinic?

Alpha-linolenic acid (ALA) is plant-based essential omega-3 polyunsaturated fatty acids that must be obtained through the diet. This could explain in part why the severe deficiency in omega-3 intake pointed by numerous epidemiologic studies may increase the brain's vulnerability representing an important risk factor in the development and/or deterioration of certain cardio- and neuropathologies. The roles of ALA in neurological disorders remain unclear, especially in stroke that is a leading cause of death.

Impact of α-Linolenic Acid, the Vegetable ω-3 Fatty Acid, on Cardiovascular Disease and Cognition

Given the evidence of the health benefits of plant-based diets and long-chain n–3 (ω-3) fatty acids, there is keen interest in better understanding the role of α-linolenic acid (ALA), a plant-derived n–3 fatty acid, on cardiometabolic diseases and cognition. There is increasing evidence for ALA largely based on its major food sources (i.e., walnuts and flaxseed); however, this lags behind our understanding of long-chain n–3 fatty acids.

Omega-3 ALA - overlooked and misunderstood?

With marine omega-3 EPA and DHA often stealing the spotlight, ALA from plants has been somewhat ignored, but a new review reinforces ALA's unique and valuable benefits.

Promoting ALA as a source of omega-3

Apparently ALA must be converted by our bodies into eicosapentaenoic acid and docosahexaenoic acid. Does this process occur efficiently? There are also other reasons that ALA should be promoted as a source of omega-3. The environmental consequences of our current fish diet are incredible. The effect on Atlantic fisheries alone is a prime example of the devastation. Fish farms are also terrible for the environment.

The Science Behind Plant-Based Omega-3 ALA

A review study from Progress in Lipid Research assessed the tissue levels of omega-3 DHA formed from ALA.8 They reported several important findings. The first was that ALA leads to the synthesis of EPA in some cases, and in particular, may contribute to DHA levels in the brain. Evidence from cell, animal, and human studies suggests dietary ALA may be able to fulfill the human requirement for DHA in the body when higher levels of ALA (at least 1.2g) are consumed.

What are the Benefits of ALA & Does the Body Convert it into DHA & EPA?

Studies have shown that ALA is an important part of the diet, but the human body does not efficiently convert it to DHA or EPA.