ALA

Category: Natural chemicals

Type

Voluntary

Introduction and description

α-Linolenic acid (ALA) is an essential omega 3 fatty acid found in seeds, nuts (notably walnuts), and many common vegetable oils. An essential fatty acid (EFA) is so called because it cannot be produced within the body and must be acquired through diet. Linoleic acid is also an EFA, but it, and the other n−6 fatty acids, compete with n−3s for positions in cell membranes and have very different effects on human health.

There must be more papers than most people have had hot dinners on the health benefits of ALA. Some papers claim that α-linolenic acid is related to a lower risk of cardiovascular disease, some papers claim that it reduced anxiety and stress levels, some studies frightened people silly by claiming an association between ALA and prostrate cancer.

The studies are actually silly. It depends on whether you need it as to whether it does you any good. Have too much of it and indeed, as it helps the body produce cells you could knock the balance overboard, but lets face it how many walnuts can a person consume?

Ultimately it helps the body heal itself – all those cells damaged by viruses, toxins, bacteria, poisons, pharmaceuticals, heavy metals, noxious gases and unpleasant foodstuffs. The more damaged you are, the more you can probably do with, but taking supplements is not necessarily going to be of any help – better to go for the source.

“Alpha-linolenic acid, ALA, the plant omega-3, is the dietary precursor for the long-chain omega-3 PUFA eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA). Studies in normal healthy adults consuming western diets, which are rich in linoleic acid (LA), show that this supplemental ALA raises EPA and DPA status in the blood and in breast milk. However, ALA or EPA dietary supplements have little effect on blood or breast milk DHA levels.  PMID: 19269799”. 

Sources in food

Seeds and nuts are the richest sources of α-linolenic acid, notably those of chia, perilla, flaxseed (linseed oil), rapeseed (canola), and soybeans. Alpha-Linolenic acid is also obtained from the thylakoid membranes in the leaves of Pisum sativum (pea leaves).

It is better to use the seeds rather than the oils from the seeds if you can. Alpha-linolenic acid is relatively more susceptible to oxidation and can become rancid.  

SEEDS - The table below shows the  %ALA for the oil in each seed. 

  ALA is not used by the body in its original form. It is converted by the body into the required long-chain polyunsaturated fatty acids:

• EPA - eicosapentaenoic acid (EPA, 20:5) and
• DHA - docosahexaenoic acid (DHA, 22:6).

EPA and DHA can also be consumed from a direct source.  The following table lists foods which contain EPA and DHA fatty acids, it shows Grams of omega-3 per 3oz (85g) serving. 

References and further reading

Prostaglandins Leukot Essent Fatty Acids. 2009 Feb-Mar;80(2-3):85-91. Doi: 10.1016/j.plefa.2009.01.004. Epub 2009 Mar 9. Alpha-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. Brenna JT, Salem N Jr, Sinclair AJ, Cunnane SC; International Society for the Study of Fatty Acids and Lipids, ISSFAL. Division of Nutritional Sciences, Cornell University, Savage Hall, Ithaca, NY 14853, USA. jtb4@cornell.edu

Related observations

Healing observations

• ALA and depression in women 011999
• Blueberries and health 005407
• Chelation therapy for MS 006199
• Chia seeds 006750
• Chia seeds 006749
• Chia seeds and athletes 006751
• Cod liver oil and depression 012189
• Cod liver oil and respiratory tract infections in children 012185
• Cod liver oil as both preventative and healing medicine 012188
• Cod liver oil, Dementia and Alzheimers disease 012194
• Cod liver oil, Omega-3 fatty acids and pneumonia 012184
• Cod liver oil, premature birth, rheumatoid arthritis and atherosclerosis 012190
• Complementary and alternative medicine and mood disorders 006188
• Depression and nutritional deprivation 011995
• Dr Duke's list of vasodilatory plant chemicals 010314
• Dr Duke’s list of Chemicals and their Biological Activities in: Cucurbita pepo L. (Cucurbitaceae) -- Zucchini 027494
• Essential fatty acids and the brain 011998
• Eye diseases, depression and Cod liver oil 012182
• Fatty acids and beta-carotene in australian purslane (Portulaca oleracea) varieties 018907
• Fish oil, Linseed oil and arthritis 005663
• Fish, heart and blood circulatory problems and mercury 012482
• Flaxseeds, Fish, ALA and heart disease 012000
• Heavy metal poisoning and learning difficulties in children from Brazil 013085
• Is Postpartum Depression a Disease of Modern Civilization? 027731
• Lion cubs, rickets and cod liver oil 012186
• Lipids, low cholesterol, depression and suicide 011997
• Mercury in foods and fish and selenium as a chelation agent 013083
• Omega 3 fatty acids and manic depression 006183
• Omega-3 and omega-6 content of medicinal foods for depressed patients: implications from the Iranian Traditional Medicine 017018
• Omega-3 fatty acids for cystic fibrosis 020179
• Psoriasis and nutrition 012060
• Scotch thistle root and cancer 017236
• The benefits of Omega 3 fatty acids 006175
• The role of thiols, dithiols, nutritional factors and interacting ligands in the toxicology of mercury 017752
• Traditional Iranian medicinal foods for depressed patients 011994

Hallucination

• Heavy metal poisoning and learning difficulties in children from Brazil 013085