ALA, or alpha-linolenic acid, is an essential fatty acid from the Omega-3 family. The benefits of Omega-3s on cardiovascular health and the nervous system are well established. ALA is also a precursor of the other two Omega-3s, EPA and DHA. It is therefore essential to provide enough through the diet.
Characteristics of alpha-linolenic acid (ALA):
Precursor of EPA and DHA
Found in linseed, rapeseed and walnut oils
Our Omega-3 intake is insufficient to date
Why eat foods that are sources of ALA?
Benefits of a diet rich in alpha linolenic acid
Synthesis of EPA and DHA
The body is able to synthesize DHA and EPA from alpha linolenic acid (ALA). However, ALA cannot be synthesized by the body. It is therefore essential to provide it through food, it is an essential Omega-3. In this sense, a sufficient consumption of alpha linolenic acid represents a considerable advantage for health.
Cardiovascular system health
In the 1950s and during research on the Mediterranean diet, scientists discovered the role of Omega-3s in the prevention of cardiovascular disease. Indeed, they thin the blood and limit the process of atherosclerosis, one of the main causes of cardiovascular accidents. However, it is not yet clear what role each of the 3 Omega-3s (EPA, DHA and ALA) plays in this process.
How to properly use Omega-3 ALA?
Using ALA: Alpha Linolenic Acid Requirements
Current Recommended Dietary Allowances (RDA) are 1% for ALA. This means that 1% of the total daily energy intake should be represented by alpha-linolenic acid. Remember that lipids must represent 35 to 40% of the total energy intake.
Food supplements based on Omega-3 ALA
Many Omega-3 supplements contain alpha linolenic acid. They are generally indicated to prevent or treat affections of the nervous and cardiovascular systems. However, it is important to keep in mind that dietary supplements should not replace a varied and balanced diet.
Side effects of alpha linolenic acid
ALA deficiency
A lack of alpha linolenic acid intake can lead to a deficiency in EPA and DHA. These Omega-3 fatty acids are essential for cardiovascular health and the nervous system. An insufficient intake can therefore promote the occurrence of pathologies of the cardiac system and neurodegenerative diseases.
Excess Omega-3 ALA
Due to their thinning effect on the blood, the main risk of an excessive intake of Omega-3 is hemorrhagic.
Interactions with other nutrients
An excess of Omega-6 intake reduces the health benefits of alphalinolenic acid. Food should therefore ideally maintain a balance between Omega 3 and Omega 6.
Chemical properties
The crude formula of alpha-linolenic acid is C18H30O2, its molar mass is 278.4296 g / mol. The body is able to convert ALA to EPA and DHA, so it is an essential precursor for health. On the other hand, it is impossible for the body to manufacture alpha-linolenic acid which must therefore be supplied in sufficient quantity via the diet.
Historical
History of the nutrient
Currently, alpha linolenic acid is the subject of various scientific studies. There could be links between prostate cancer and ALA consumption. This very controversial link remains to be clarified. At the same time, studies tend to prove the positive effect of alpha-linolenic acid on preventing breast cancer. Likewise, its role in the prevention of cardiovascular disease remains to be precisely defined.