It ain’t easy eating greens: Evidence of bias toward vegetarians and vegans from both source and target in Chitchat Posted May 1, 2017 · Report reply Sibiriak, thanks for the update on LA, ALAs, ARAs. If 1% ALAs appears to meet the requirements, that means for example, in a 2500 kCal diet, an average energy of 25 kCal → about 2.8 grams of ALAs daily on the average. That corresponds to 30 grams of walnuts in the USDA database, about 175% RDA for myself. 1.75 tablespoons ground flaxseed also add up to 2.8 grams ALAs, with much fewer omega6. The takeaway lessons would be something like this: Take at least a coupla tbs. ground flaxseed per day Eat only few walnuts, what's required to ingest some specific phytosterols (walnuts are very rich in condensed tannins, as their astringent taste testifies) Eat as little as possible sunflower oil or foods containing sunflower oil and other vegetable oils (except few specific exceptions) Eat sunflower seeds and pumpkin seeds in moderate amounts, to take advantage of specific phytosterols and protein and minerals in such inexpensive food Eat not too much of other nuts since they increase the LAs content I can pretty much agree with the above, without getting fixated with it though. Nuts still make up a very valuable food, so their amount should be optimized, not drastically decreased. Although the minimum amount believed to be healthy, about one ounce or 28 grams, is pretty low. I'd take at least 2 ounces or more than 50 grams minimum daily quantity of nuts and up my intake of ground flaxseed. I find nuts too tasty and healthy not to indulge with them sometimes. Really great discussion. I'm curious, how much fat are you all eating daily? (Both % and total would be helpful I guess.) I struggle with deciding how much fat to put in my diet. Currently at about 22-25%, 65-70g daily. I eat a tablespoon of flax daily and walnuts a few times a week. The rest comes from tofu and peanut butter usually. I haven't really thought too much about my LA intake. I decided on taking a vegan DHA supplement.