Alpha Living: Eat Tasty, Live Healthy: Omega-3 fatty acids from plant sources. Ode to flax.

Alpha-linolenic acid (ALA), a kind of omega-3 fatty acid, is found in flaxseed oil, dark green leafy vegetables and canola oil, as well as nuts and beans, such as walnuts and soybeans. Enzymes in a person's body can convert ALA to EPA and DHA, which are the two kinds of omega-3 fatty acids easily utilized by the body.

Flax flower
photo courtesy of Elize Manoukian

Flax oil, or flaxseed oil, is a very rich source of alpha-linolenic acid (ALA). Flax oil contains omega-3 or linolenic acid, omega-6 or linoleic acid, and omega-9 or oleic acid in proportions of 65%-18%-16%. When included in the diet, flax oil or crushed flaxseeds exhibit multiple beneficial effects, including improvement of cholesterol profile and anti-inflammatory processes, as well as improved work of the digestive system.

Flax is an annual plant grown mostly in the colder regions of the world. Flax oil breaks down at room temperature, which is why it is stored in the refrigerator section in supermarkets. Use it fresh out of the bottle onto your food!

Cooking defeats the purpose of flax oil by breaking down the heat-sensitive essential fatty acids (and makes the flax oil taste like paint!). Mixed with balsamic or plum vinegar, it can be a delightful salad dressing. Flaxseeds can be ground up and sprinkled on a salad or cereal which is another good way of introducing yourself to flax oil. If you are pure vegetarian, then flax oil is even more important. Flax-seeds are not only rich in omega-3 fatty acids but also are a great source of protein and fiber. It is a perfect addition to salads and is great in cereals.

Another oil to consider is hemp seed oil, which contains large amounts of omega-6 and omega-3 fatty acids in a ratio (3:1) that is useful to our bodies. It can be considered as perfect oil and is available in healthy supermarkets. Canola and vegetable oils also contain some omega-3 fatty acids, but in less favorable proportions of essential and other unsaturated fatty acids.

The key is ratio. Preferable 3:1. Three parts omega-6 to one part omega-3. Flax and hemp are ideal for this.

Sources for omega -3s differ, but here are some general examples:
3 ounces of herring = 1.2 grams of omega-3 fatty acids
3 ounces of salmon = 1.3 grams of omega-3 fatty acids
3 ounces of halibut = 1.0 grams of omega-3 fatty acids
3 ounces of mackerel = 1.6 grams of omega-3 fatty acids
1 1/2 teaspoons of flaxseeds = 3 grams of omega-3 fatty acids

Medically speaking, 15 grams (1 tablespoon) of flaxseed oil provides 8 grams of ALA, which is converted in the body to EPA and then DHA at an efficiency of (2%-15%), and (2%-5%) respectively.

Eggs produced by chickens fed a diet of greens and insects produce higher levels of omega-3 fatty acids (mostly ALA) than chickens fed corn or soybeans! Check your labels. Free-range doesn't mean that these chicks are freely roaming and are happy. It just mean, for most egg producers, that they are not in cages and are still crowded in their environment.

Walnuts are one of few nuts that contain appreciable omega-3 fat, with approximately 1:4 ratio of omega-3 to omega-6. Acai palm fruit contains omega-3 fatty acids, and so does the sea buckthorn.

A recent new study demonstrated that people who consume omega-3 fatty acid while following a weight loss program feel fuller longer.