Vesanto Melina

The IOM hasn’t set an RDA for EFA because of a lack of evidence for

determining actual requirements. 1However, the IOM has set the Adequate Intake (AI) for LA at 12 grams a day for women and 17 grams a day for men.

The AI for ALA is 1.1 grams a day for women and 1.6 grams a day for men

These Als aren’t designated as optimal intakes but are simply a reflection of

median intakes in a population in which EFA deficiencies are considered

essentially nonexistent. The IOM has also set an AMDR of 5 to 10 percent of

energy from LA and 0.6 to 1.2 percent of energy from ALA.

this position

recommended that the AI for EPA and DHA be set between 250 and 500 mg per

day

Although many national health authorities have

recommended intakes for EPA and DHA, vegans can’t meet these levels without

using supplements. But, would vegans benefit by taking DHA and EPA supplements? Unfortunately, we don’t yet know the answer.

bit of a buzz surrounds the possible link between ALA and the risk for prostate

cancer and degenerative eye diseases. This has raised concerns because vegans

rely on ALA-rich foods (such as walnuts, flaxseeds, hempseeds, and chia seeds)

as primary sources of omega-3 fatty acids.

These studies all found positive associations between ALA intake

and risk for eye diseases. A 2005 study found that those with the highest ALA

intakes (1.26 grams of ALA per day) had slightly more than double the risk of

cataracts compared to those with the lowest ALA intakes (0.86 grams per

day).

foods

made with ALA-containing oils, such as soybean oil and canola oil (e.g.,

mayonnaise and margarine), and foods fried or cooked using these oils.

United States found that adding 3 tablespoons (45 ml/30 g) of ground flaxseeds

per day consistently decreased prostate cancer cell proliferation in men with

prostate cancer, compared to men who didn’t consume ground flaxseeds.

2:1 to 4:1 can be relatively simple. A very low-fat diet should include enough

seeds to meet minimum EFA needs. A diet that includes more liberal amounts of

fat should focus on foods rich in monounsaturated fatty acids, such as avocados

and nuts, with the addition of some more-concentrated omega-3-rich foods. (

Good choices are cold-pressed

flaxseed oil, hempseed oil, or balanced oils that include plenty of omega-3 fatty

acids (often these oils have a 1:1 or 2:1 ratio of omega-6 to omega-3 fatty acids).

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

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