CheckYourFood
Website: http://www.Checkyourfood.com
CheckYourFood
Website: http://www.Checkyourfood.com

2/16/2019 9:58:09 AM

Omega 3 ALA

 
Health benefits of Omega 3 ALA:
Omega 3 ALA from nuts and seeds may significantly reduce your risk of heart disease, stroke and Alzheimer's

Description

See the bottom of this page for the ingredients highest in omega 3 ALA

What is omega3 ALA?


It is a fatty acid that is essential for human health and cannot be created by our bodies and so must be obtained from our diets.

The food composition data shows that omega 3 is present in many foods in an 'undifferentiated' form but most of the research has focused on ALA and EPA/DHA forms for specific health benefits.

Why does it matter to me?

  • There have been a significant number of human studies into the benefits of this fatty acid providing strong evidence that consumption of omega 3 is highly beneficial.

  • Studies have shown that omega 3 is critical to skin health.
  • Human studies have also shown that increasing omega-3 ALA by a tiny amount (1 gram) per day is associated with a significant reduction in the risk of heart disease (specifically coronary heart disease).

Omega 3 ALA and EPA/DHA

The omega -3 obtained from sources such as flaxseed oil can be converted by an enzyme in the body to the usable and powerful form of omega -3 EPA/DHA which is obtained in the highest amounts from oily fish, (interestingly woman are better at this conversion probably due to estrogen).

Omega 3 ALA is found in the highest amounts in seed oils and we need to convert this to the more powerful EPA/DHA form.

How much do I need?

In women approximately 21% of dietary ALA is converted to omega 3 EPA and 9% is converted to omega 3 DHA.

In men approximately 8% of dietary ALA is converted to omega 3 EPA and 0-4% is converted to omega 3 DHA.

The RDA (average daily intake to protect health for 98% of the population) for omega 3 ALA is an AI (adequate intake) of 1.1g per day for women and 1.6g per day for men, this is due to a lack of comprehensive data to arrive at an RDA.

More may be required to fully protect health particularly for men as the conversion rate to EPA/DHA is lower, members of checkyourfood.com can set their own RDAs in their account settings.

Recent evidence has shown that omega 3 supplements may provide only minimal benefit, as the omega 3 from food is combined with many other nutrients, which contribute to the overall benefit of a diet rich in omega 3's. See link below to the Science Daily.

RDA information for omega 3 ALA:

The RDA for omega 3 ALA is only applicable if you have no source of omega 3 EPA/DPA as this would replace the need for omega 3 ALA in your diet.

Am I getting enough?

Want to check you are getting enough? If you are not a member of checkyourfood.com then get your free account here so you can track your food and benefit from daily, weekly and monthly reports. 

Review date: 8/1/2018
Next review date: 1/31/2019
Omega 3 ALA

Top 6 ingredients for Omega 3 ALA taking into account portion size and cooking retention factors

Filter ingredients by:

Flaxseed oil

Flaxseed oil

15g
8.01g = 593% of your RDA/RI
593%
Walnuts

Walnuts

20g
1.5g = 111% of your RDA/RI
111%
Vegetable oil

Vegetable oil

15g
1.44g = 107% of your RDA/RI
107%
Rapeseed oil - canola

Rapeseed oil - canola

15g
1.44g = 107% of your RDA/RI
107%
Flaxseeds/linseeds

Flaxseeds/linseeds

5g
1.14g = 84% of your RDA/RI
84%
Soya bean oil

Soya bean oil

15g
1.1g = 81% of your RDA/RI
81%