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 I abundance in walnuts, avocado, flax and chia seeds.
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.
Here’s a list of its superpowers.
Reduces Heart-attack risk :
Getting one gram of ALA a day just five walnuts halves-reduces the odds for heart attacks and heart-attack related deaths by 60 per cent or more.
Slashes levels of lousy LDL Cholesterol:
Getting 3-4 grams of ALA day- 18 walnut halves or 4-5 tablespoons of ground flax seed can lower cholesterol by up to 13 per cent. It also tames a blood fat called lipoprotein (a) by 14 per cent.
Boosts blood-sugar processing:
A daily supply of ALA from food can heighten the body’s sensitivity to insulin. This reduces blood sugar levels and lessens the chances of developing diabetes and its complaints.
How much ALA do you need?
The Institute of Medicine, which establishes nutrient requirements recommends 1.1 to 1.6 grams a day. You’ll get that much from six to nine walnut halves; but 14 halves- or 1 ounce- contains 2.5 grams of ALA, and more definitely is better! Meanwhile, a single tablespoon of flaxseed oil packs 7.3 grams, a tablespoon of ground flax seeds delivers about 1.6 grams, and a tablespoon of walnut oil delivers about 1.3 grams.
Add ALAs:
Toss ground flaxseed into a smoothie. Keep a bag of walnuts handy for when you need a quick energy boost.
Get 900 mg of DHA daily:
This is great for your heart, brain and love life. Aim for three servings of salmon ot trout a week and / or take an algal oil or fish oil capsule daily.
Go for other odd-numbered omega:
Get inflammation- cooling, artery-protecting omega-7s (420 mg a day, as a purified supplement) and use olive oil whenever possible.
Thanks,
The Hindu- Well Being,
28/04/2013
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