M.S

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).