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What Foods Are High in Alpha-Linolenic Acid?

Alpha-linolenic acid (ALA) is an omega-3 fatty acid that occurs naturally in certain plants. In various studies, ALA has been shown to reduce inflammation and promote healthy skin, heart health and cell integrity. The World Health Organization recommends a daily intake of 0.8 to 1.1 grams of ALA—and while it is available in supplement form, ALA is also found in foods that can be easily incorporated into one’s diet.

  1. Flax and Other Seeds

    • Flax seed is the richest source of naturally occurring ALA: one tablespoon of the seeds provides approximately 2.2 grams, and one tablespoon of the oil provides approximately 8.5 grams. Ground flax seed is easily added to baked goods, yogurt or other foods. Flaxseed oil is easily used on salads, in smoothies and juice, or on vegetables. Chia and hemp seeds also contain ALA.

    Plant Oils

    • Canola, pumpkin seed, perilla, kiwi seed, walnut and soybean oil all serve as dietary sources of ALA. These oils can be used in cooking and baking, per the manufacturers’ recommendations. Walnuts and soybeans/tofu also provide ALA when eaten in whole form.

    Leafy Greens

    • Certain green vegetables and herbs, such as spinach, kale, Brussels sprouts and purslane offer useful levels of ALA. These versatile ingredients can be steamed, used in salads or added to dishes such as omelets and soups.

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