R.D

Include good sources of ALA daily. The richest plant sources of ALA are

seeds (chia seeds, flaxseeds, flaxseed oil, hempseeds, and hempseed oil) and

Individuals who don’t use DHA/EPA supplements should aim for

1.2 to 2.4 percent of calories from ALA (about 3.2 grams of ALA for men and

2.2 grams for women). Using DHA/EPA supplements lowers the need for dietary

ALA to 0.6 to 1.2 percent of calories (1.6 grams of ALA for men and 1.1 grams

for women). (See on for suggested intakes for various age groups.)

Reduce intake of omega-6 fatty acids, if excessive. Regular use of

cooking oils rich in omega-6 fatty acids, such as sunflower, safflower, corn,

grapeseed, or sesame oil, can result in excessive consumption of these fatty

acids. Also, many processed foods, such as salad dressings, margarines,

crackers, cookies, and other high-fat foods, rely on omega-6-rich oils. Substitute

oils that are mainly monounsaturated, such as extra-virgin olive oil, organic

canola oil, or high-oleic sunflower oil, or oils with a high monounsaturated fatty

acid content, such as safflower oil. Although these oils still provide omega-6

fatty acids, the omega-6s are present in much smaller quantities. For example, 1

tablespoon of omega-6-rich oil has about 7 to 10 grams of LA, compared to

about 1 gram in 1 tablespoon of olive oil and 2.7 grams in 1 tablespoon of canola

oil (the canola oil also provides about 1.3 grams of omega-3 fatty acids, for an

excellent ratio of 2:1).

Eating large quantities of seeds or nuts that are low in omega-3 fatty acids

(e.g., sunflower seeds, pumpkin seeds, sesame seeds, and pine nuts) could also

push omega-6 intake above recommended levels. To keep omega-6 fatty acids

under control, minimize the use of omega-6-rich oils and limit consumption of

omega-6-rich seeds and pine nuts to about 1 ounce per day in a 2,000-calorie

diet. Balance larger quantities of omega-6-rich foods with increased omega-3s

accordingly.

Although the fatty acids in most nuts and avocados are mainly

monounsaturated, these foods do contribute to omega-6 intakes. Most nuts

contain about 1 to 3 grams of omega-6 fatty acids per ounce (pecans have almost

6 grams), while an avocado half provides less than 2 grams. Most grains are also

far higher in omega-6 than omega-3 fatty acids. So, including some concentrated

omega-3 sources when consuming these foods can help to bring omega-6 fatty

acids into balance.

For most people, an intake of 100 to 300 mg per day (or just two to

three times a week) is reasonable. Microalgae-based DHA is also being added to

some soy milks, cold-pressed oils, juices, cereals, and other foods, although the

amounts are relatively small.

Many people aren’t sure whether to stick to straight DHA or opt for

combination DHA/EPA supplements. DHA is necessary for the development and

maintenance of brain and eye function and is most important during pregnancy,

lactation, and infancy. Because conversion from ALA to DHA can be limited,

adequate intake of DHA appears more critical during these life stages.

Both EPA and DHA appear to support

heart health. As a result, a combination supplement may be most appropriate.

The highest-quality fat is present in fresh, whole, and minimally processed

plant foods. All plant foods contain some fat, although nuts, seeds, avocados,

coconuts, and olives are the most concentrated fat sources in any plant-based

diet. One of the reasons that the fat in these foods is so beneficial is that it’s unaltered and is protected from rancidity by naturally present antioxidants.

Regardless of whether they’re derived from plant or animal sources, fats that

have been chemically altered by food-processing techniques or exposed to high

temperatures pose particular concern. Among the most damaging to health are

fats that have been chemically altered and solidified via partial hydrogenation,

resulting in the creation of harmful trans-fatty acids. These fats are implicated in

many disease processes; they raise blood cholesterol levels, t

Nuts

Although nuts are sometimes vilified for their high caloric content, they offer

remarkable dietary and health benefits.

Nuts are among the most naturally antioxidant-rich foods (especially

walnuts, pecans, hazelnuts, pistachios, and almonds) and also are rich in lignans,

phytosterols, ellagic acid, and many other bioactive compounds.