"It's very important to eat sufficient ALA to make sufficient quantities of EPA and DHA. The good news is that this is very easy to do when following the Mastering Diabetes method because all whole foods have small amounts of ALA. Men should eat 1.6 grams of ALA per day, and women should eat 1.1 grams of ALA per day. To be extra sure, we provide you with an EFA insurance policy — eat 1 tablespoon of freshly ground flaxseeds (containing 1.6 grams ALA) or 1 tablespoon of freshly ground chia seeds (containing 2.5 grams ALA) per day to make sure that you have met your daily Omega-3 requirement. Do your best to grind them up immediately prior to eating them so that the EFAs are easy to absorb and have the highest chance of increasing your Omega-3 status."