Loading ...Omega-3s: ALA Sources
According to the American Journal of Clinical Nutrition, Dietary Reference Intake levels for ALA have been set at 1.6 g daily for men and 1.1 g for women aged 19 to 50. This is the level at which no deficiency is present. To protect your heart, aim for a higher intake. In studies, ALA intake has ranged from 0.58 g to 2.81 g daily. Walnut oil contains 1.414 g ALA per tablespoon.
Walnut oil is a good source of omega-3 fatty acids. Omega-3s are essential polyunsaturated fats that your body cannot produce; you must obtain them from food. Dr. Frank Sacks, of the Harvard School of Public Health, reports that important functions of omega-3 fatty acids include controlling blood clotting and building cell membranes in the brain. There are three omega-3 fatty acids—alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Walnut oil contains ALA.Omega-3s: ALA Benefits
ALA protects your heart in several ways. According to the Natural Medicines Comprehensive Database, it reduces atherosclerotic plaque in coronary arteries, decreasing risk by 62 percent for every gram of ALA consumed. High dietary intake also decreased risk of a first heart attack by 59 percent in men and women and, in women, reduced risk of heart disease death by 65 percent over 10 years. After a heart attack, ALA decreased risk of a second heart attack and death when eaten as part of a Mediterranean diet low in saturated fat and cholesterol. Dr. Sacks reports ALA also reduces inflammation and protects the heart against rhythm problems that can cause sudden death.