Alpha-linolenic acid

Alpha-linolenic acid (ALA) is an organic compound belonging to the class of polyunsaturated omega-3 fatty acids. It is a vital substance that the human body cannot synthesize on its own, so ALA must regularly come from food.

Importance of alpha-linolenic acid

Alpha-linolenic acid plays a crucial role in maintaining cardiovascular health, contributes to cholesterol normalization, and strengthens immunity. Additionally, omega-3 fatty acids are essential for the normal development and functioning of the brain and vision.

Sources of alpha-linolenic acid

Main sources of ALA include vegetable oils such as flaxseed, rapeseed, and soybean, as well as green leafy vegetables, nuts, especially walnuts, and seeds. However, for those following a keto diet, it is important to choose products that do not lead to an excess of carbohydrates. For example:

• Flaxseed oil
• Chia seeds
• Walnuts
• Hemp seeds

Balanced consumption of ALA on a keto diet helps maintain an optimal level of inflammation in the body, which is important for preventing chronic diseases and overall health. Moreover, consuming healthy fats helps sustain a prolonged feeling of satiety, which is crucial for successfully adhering to a keto diet.

Recommendations for consumption

To maintain omega-3 balance on a keto diet, it is recommended to consume about 1-2 tablespoons of flaxseed oil per day or add chia seeds and walnuts to your diet.

It is also important to monitor the ratio of omega-6 to omega-3 fatty acids, aiming to reduce the consumption of omega-6 predominant in vegetable oils such as sunflower and corn.

Conscious inclusion of ALA in the diet during a keto diet helps ensure long-term health and positively affects overall well-being.