Of all the important nutrients that our body needs to function properly, the alpha-linolenic acid is used to obtain the most difficult in Western society today. It 's probably the worst shortages caused by our "Gimmie-led," they eat now culture.
It was not always like this: A hundred years has gone hand in hand with ALA deficit hunger, rather than the throat and most people have had enough. This article, the third of my four on essential fatty acids (EFA), watch it, because I do it nowgo to this essential nutrient, and what you can do to help themselves.
The Great Western ALA deficiency
ALA (LNA as to confuse us) is more difficult to get enough like other essential foods. It 's the key omega-3 fatty acid, because all the other omega-3 fatty acids can be produced in her body. A U.S. study suggests that 85% of us is a lack of ALA, because food manufacturers to remove it from improving their oil to write off inventory andSupermarket. and why is it so valuable as a nutrient - ALA is very fast because it is so reactive rancid!
It 'important to remember that if you want to use the body to build cells and repair of ALA, are eaten in proportion to other fatty acids. If there is too much in your diet (and in the West, there is a rule), one can not extract enough ALA, and most go for fuel only - very bad for you though, the lack of ALA, such as Most people aream. The same is true if you eat more than a little 'trans-fat - it blocks the absorption of ALA - or when out and about saturated fat, which many people come from animal fats and cheese.
Thus, a balanced diet is essential if your ALA are available and must not be wasted. Most people in the West need to reduce omega-6 rich oils, and instead of eating Omega-7 and -9 rich oils (monounsaturated fatty acids) as canola oil and olive oil. The ideal relationship between our intake ofthe two fatty acids is from 1.01 bis 03.01 clock.
Where to find ALA
The head of easy to find a source of ALA is flaxseed oil, which is always easy to find in pharmacies and must be kept in sealed bottles unrefined dark and refrigerated or frozen, or prevent, bitter taste, as it oxidizes. Therefore, it is used for treating wood used as varnishes and paints - it hardens to a wax, then a paint, very light. To this end, it is known as linseed oil andalways rancid, if it - completely inedible. A note here - if your local store keeps their edible oil flax seed on an open shelf and, worse, in a hot shop, waiting for the bitter taste.
Linseed oil is about 50-60% ALA, and you have less than a tablespoon of the necessary 5.9 grams of ALA receive each day. Or you can eat linseed (flax) - but destroy them sooner or later they will go directly! The package will tell you the percentage of ALA per ounce or gram
Not alwaysfry in oil - ALA is easily destroyed and transformed into toxic at high temperatures: Another reason is taken from the refineries. It is recommended that raw food (such as salad oil, for example) has, and cooked food after cooking. I have it in soups, curries, chili and stews, I like cream - is done after cooking. You can cook with it, when baked goods are not burned dark brown, but do not forget that is quite a strong aroma.
Other sources of ALA
WhileFlaxseed is the most important source, it is possible to ALA in a variety of other natural foods, unprocessed found in small quantities. Unfortunately, there are few sources with something similar to the concentration found in linseed oil. Hard to find and are expensive oil candlenut Chia and about 30% and its seeds a popular natural source of ALA were in areas with little to do, but flax oil available quite cheap, because such a pricy but less rich should go alternative?
Hemp oil hasALA 20% and is much cheaper. Therefore, it is a better source and more balanced with a near perfect ratio of LA and ALA. Like flax seed, hemp seed was once a staple winter food for humans and animals throughout the Northern Hemisphere. So why do not all eat the seeds? ALA-rich crops or cattle are fed to their health, but in the West, it is necessary to determine whether hemp seeds or oil, if you eat may not be a drugs test for cannabis - another popular productcertain varieties of hemp! In the food cannabinol cannabis is very little or nothing, but some tests for the presence of cannabis as a drug user, it can not be exactly the same.
There are some oils that are mixed have a composition similar to oil, but not cannabis. The leader and the oil mixture from the Canadian original choice Udo Udo Erasmus composed the first published value of linseed oil in the mid-80s, is produced by Flora Canada. But there are manyThe alternative, not all of the report "ideal" of 1:3. Find all these oils in a cool place or in the freezer or not to buy.
If you are using hemp oil, or select the mix, be aware that already have the ideal omega-6 to omega-3 ratio. It 'good to eat omega-3 fatty acids in addition to this, but if the omega-6 oils such as sunflower or corn, there is balance and compromise the intake of omega-3. Replace your polyunsaturated oils rich in monounsaturated fatty acidswill help, but you should get your oil and total fat intake is low, however.
Other oils useful
A few common oils are around 5% ALA: rape (including canola), soybeans, walnuts and wheat germ oil. The beautiful dark green pumpkin seed oil were 15%, or it could be anyone, depending on the variety. All of these are capable of delivering a small part of your ALA, but if you eat enough of them for a full range, you're in Los Angeles overdose and saturated fat. Be careful! EIf the oil is refined - will tell you if you do not - the content of ALA is very likely to be lower, or even worse than useless in hydrogenated trans fats.
The common cooking oils from coconut, corn, cotton, grape seed, olive, palm, peanut and sunflower oil, and all animal fats, ALA is not useful, nor most of the nut oils.
Alright. Now you know enough to eat, what to avoid deficiency disease ALA suffered slightly more Western. Do you?
