Alfalinolensihappoa

Alfalinolensihappoa, known in English as alpha-linolenic acid (ALA), is an essential omega-3 polyunsaturated fatty acid with 18 carbon atoms and three cis double bonds (18:3 n-3). It cannot be synthesized by the human body and must be obtained through the diet. It is a key constituent of plant-based fats and membranes.

Dietary sources of alfalinolensihappoa include flaxseed and flaxseed oil, chia seeds, walnuts, hemp seeds, and canola oil. It is present in smaller amounts in leafy greens and some other plant foods. Because it is polyunsaturated and unsaturated, its stability can be affected by heat, light, and air.

In the body, alfalinolensihappoa can be converted to longer-chain omega-3 fatty acids, such as EPA and DHA, but the conversion efficiency is limited. ALA is incorporated into cell membranes and participates in the production of signaling molecules that influence inflammation and cardiovascular function. The extent of health benefits from ALA intake is the subject of ongoing research; observational studies associate higher ALA intake with lower cardiovascular risk, while results from randomized trials are mixed and may depend on overall dietary patterns and substitutions.

Storage and safety considerations include sensitivity to oxidation; it is best stored in a cool, dark place and used within its shelf life to minimize rancidity. Health authorities generally recommend including alfalinolensihappoa-rich foods as part of a balanced diet, with AI values for adults typically cited around 1.1–1.6 grams per day, varying by guideline.