Sources of Linolenic Acid

The importance of "EFA's" or essential fatty acids are well documented in nutritional journals, diet books and on going research. What are fatty acids and why are they important? Why do we need them in our diet?

Essential Fatty Acids

• There are two types of polyunsaturated fatty acids that are essential for health: omega 3 and omega 6. Humans are unable to synthesize these fatty acids without outside supplementation, this is why they are labeled essential.

  Omega 3 fatty acids are made up of three distinct types of fatty acids; alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). When ALA is ingested it is converted to EPA and DHA before it is processed in the body. EPA and DHA are found in high concentrations in fish, ALA is found mostly in vegetable and nut oils.

Flaxseeds and Flaxseed Oil

• Flaxseeds and flaxseed oil derived from them have a higher concentration of linolenic acid than any other source. In additional to ALA, the seeds themselves, have fiber and lingans.

  Lingans are a group of chemicals that may protect the body from cancer due to their antioxidant properties. Research from the Linus Pauling Institute has found that lingans also might mimic the action of estrogen in the body.

Dr. Johanna Budwig's Flaxseed Oil Blend

• Flaxseeds had been used by the ancient Egyptians and other traditional cultures for their medicinal properties for years. The tiny seeds first gained world popularity in the 1950s when Dr. Johanna Budwig of Germany began doing extensive research on them. She has published several books focusing on the benefits of the seeds, including "Flax Oil as a True Aid Against Arthritis, Heart Infarction, Cancer, and other Diseases."

  Dr. Budwig supposedly helped many serious and terminally ill patients by feeding them a recipe of 2 tbsp. of flaxseed oil blended with 1/4 cup of cottage cheese. Her theory was that the essential fats of the flaxseed bind to the proteins in the cottage cheese making them more easily absorbed by your body.

Walnuts

• The next best source of ALA are walnuts. In additional to being a rich source of this valuable fatty acid, they also contain ellagic acid, an antioxidant compound that supports the immune system and, like ligans, seems to have several anticancer properties.

  Research published in The British Journal of Nutrition identified walnuts as one of top three tree nuts with the highest antioxidant content (chestnuts and pecans were the other two). The high antioxidant property combined with the quality fatty acids they provide makes them a powerhouse addition to any diet.

Canola Oil

• Canola oil offers the next highest amount of ALA. Unfortunately canola oil also has several drawbacks, which have been increasingly under investigation over the last few years. The process of making canola oil involves a combination of high-temperature mechanical pressing and solvent extraction. Omega-3 fatty acids are very fragile and this process can destroy them and possibly create many of the dangerous trans-fats.

Recipes High in Linolenic Acid

• Balsamic Vinaigrette

  2 tbsp. Dijon mustard
  1/2 cup balsamic vinegar
  1/2 cup flaxseed oil
  1/2 cup olive oil
  1 tbsp. mixed herbs

  Combine all ingredients and shake.

  Walnut Chocolate Chip Cookies

  1 stick of butter
  1/4 cup brown sugar
  1 cup walnuts (chopped)
  1 cup oat flour
  1/2 cup chocolate chips

  Preheat oven to 350 degrees F. In a mixing bowl, cream butter and sugar together. Add nuts, chocolate chips and flour to mix. Drop cookies about 2 inches in diameter on baking sheet and bake for approximately 20 minutes or until golden brown.