What is Linolenic Acid?
Linolenic acid is also known as alpha-linolenic acid (ALA) and it is a polyunsaturated fatty acid. It is also one of the essential fatty acids (EFA) and is part of the Omega 3 group. Essential fatty acids are important to our health because they are critical fatty acids that the body needs, but cannot produce on its own in significant amounts. ALA has a lipid number C18:3 which means that it has an 18 carbon chain and three double bonds. The three double bonds denote that they can be easily broken by free radicals and these oils tend to go rancid quickly.
Recently Omega-3 fatty acids have become very popular in the media as a critical supplement that people should take. This is because they have been linked to preventing chronic illnesses such as arthritis and heart disease. They have also been shown to reduce inflammation in the body and may help to treat high blood pressure and heart disease problems. These fatty acids are found in high concentrations in the brain and it’s not a far stretch to imagine that they contribute to behavioral and brain health in addition to normal development. We need both Omega-6 and Omega-3 fatty acids and we need them in the correct proportion. It is estimated that for early humans the ratio was 1:1 but today’s man tends to get a ratio closer to 10:1. Many believe that it the overabundance of Omega-fatty acids on our diet that leads to inflammation in our systems.
How does Linolenic Acid Help Our Skin?
Linolenic acid is good for our skin and helps to provide moisture as well as anti-inflammatory benefits. For those with itchy skin or scalps, it can be useful to apply oils high in linolenic acid. There is also some evidence that linolenic acid can help those with acne. There is some debate in the medical community as to whether or not alpha-linolenic acid helps those with eczema or psoriasis. Regardless, it is known that a lack of ALA can lead to dry, itchy skin as well as brittle hair and nails.
Lab tests on animals have shown that Omega-3 fatty acids can help promote wound healing in burned skin. It appears that they help establish a healthy balance of proteins which is essential for burn victims in their recovery process.
What Oils are High in Linolenic Acid?
We can get our omega 3 fatty acids from oily fish and seafood such as salmon, sardines and anchovies, but they are little different than alpha linolenic acid. Those sources of Omega 3s come as longer chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies can convert ALA to EPA and DHA so it is still beneficial for us to eat foods rich in ALA. The most common sources of alpha linolenic acid are seeds. It should come as no surprise that the plant oils highest in linolenic acid come from the various seeds.
Some of the foods high in linolenic acid include:
- Rosehip seed oil (33%) Has a shelf life of about 6 months
- Cranberry oil (30%) Has a shelf life of about 2 years
- Hempseed oil (25%) Has a shelf life of about 3 to 6 months
- Soybean oil (8%) Has a shelf life of about 6 months