These seeds can skyrocket your daily omega-3 intake!

Chia, hemp and flax seeds are among the richest foods in omega-3s. 1/2 handful of these seeds provides more omega-3s than the recommended daily intake! Moreover, flaxseed oil is the richest food in omega-3s. Even a tsp provides more than enough omega-3s.

Which are the richest seeds in omega-3s?

The richest seeds in omega-3 fatty acids are chia, hemp, and flax seeds. Even half a handful of these seeds a day provides more than the Daily Value (DV)!

Flax seeds are the richest seeds in omega-3s and the richest plant-based food in omega-3s! 1/4 handful of flaxseeds provides the recommended daily intake of omega-3s! You can add them to oatmeal, smoothie, and many favorite recipes.

omega-3s (g)
per 100g
% total fatomega-3s (g)
per 1 oz
% DV
flax seeds22.854%6.5400%
chia seeds17.858%5315%
hemp seeds10.622%3190%
Chia, hemp & flax seeds are the richest seeds in omega-3s.

More than 50% of the total fat content of flax and chia seeds are actually omega-3 fatty acids!

On the contrary, all other common seeds are poor dietary sources of omega-3s. For instance, quinoa and sesame seeds provide approximately 5% of the DV per serving, while pumpkin seeds provide only 2% of the DV. Sunflower seeds contain negligible amounts of omega-3s!

Flaxseed oil is the richest food in omega-3s!

Most noteworthy, flaxseed oil is the richest food in omega-3s. Even a small serving of a tsp provides more omega-3s than the required dose!

You can find a wide variety of flaxseed or any other omega-3-rich oil on Amazon.

Hemp oil is the second-richest seed oil in omega-3s. A tbsp provides more than the DV as well.

Walnut oil is the third-richest vegetable oil in omega-3s. After all, walnuts are the richest nuts in omega-3s! Canola and soybean oils are also excellent plant-based sources of omega-3s.

omega-3s (g)
per 100g
omega-3s (g)
per tbsp
% DV
flaxseed oil53.57.28455%
hemp oil17.62.4150%
walnut oil10.41.488%
canola oil9.11.278%
soybean oil5.10.744%
avocado oil10.960.138%
olive oil0.70.095.5%
peanut oil0.30.053%
cottonseed oil0.30.042.6%
safflower oil0.20.021.4%
Seed & other vegetable oils rich in omega-3s.[1]

Moreover, fish oils and algae oil are particularly high in omega-3s. Most noteworthy, they’re the only good dietary sources of DHA and EPA. Most plant-based foods contain negligible amounts. DHA and EPA are two types of omega-3s have many health benefits. For instance, they’re found in high concentrations in the brain and the eyes.

Do we absorb omega-3s of seeds?

The human body absorbs about 95% of omega-3s from food or supplements. Prefer to consume omega-3-rich foods and dietary supplements with a high-fat meal. Fat increases the absorption rate of omega-3s.

What’s the omega-6 to omega-3 ratio of seeds & flaxseed oil?

Both omega-3s and omega-6s are necessary for health. However, nowadays, we consume too much omega-6s. A high ratio of omega-6s to omega-3s increases the risk of inflammation and chronic diseases.[2]

Hemp, chia, and flax seeds not only are good dietary sources of omega-3s, but also they contain negligible amounts of omega-6s! They’re among the few foods with an omega-6 to omega-e ratio lower to 1.

flax seeds0.26
flaxseed oil0.27
chia seeds0.33
hemp seeds2.59
hemp oil3.4
Omega-6/omega-3 ratio of omega-3-rich seeds.

What’s the recommended daily dose of omega-3s?

The recommended daily intake of omega-3s is 1.6 g for adult men and 1.1 g for adult women. Teenagers have the same omega-3 needs as adults. Pregnant and lactating women require 1.4 g and 1.3 g of omega-3s per day, respectively.[3]

Can seeds & seed oils help us meet our daily needs?

Flaxseed, hemp, walnut, canola, and soybean oils are particularly high in omega-3s. Certainly, a tbsp of these vegetable oils or 1/2 handful of chia, hemp, or flax seeds can help us meet our daily needs.

However, we have to consume a wide variety of omega-3-rich foods. Seeds, seed oils, and other plant-based sources of omega-3s, such as avocados, are rich only in ALA. ALA is a type of omega-3, which is found mainly in plant-based foods.

But, we also need DHA and EPA for good health.

ALA is converted into DHA and EPA in the liver. But, this conversion is very limited. Less than 15% of ALA is converted into other forms of omega-3s.

Hence, we should get DHA and EPA from food or dietary supplements. According to the 2015–2020 Dietary Guidelines for Americans, we should consume at least 250 mg of EPA and DHA a day. This dose is the equivalent of eating seafood twice a week.[4]

You can get the recommended daily intake of DHA and EPA from omega-3 supplements, though. You’ll find a wide variety of fish oil supplements or plant-based omega-3 supplements made of algae on iHerb.

Can I get too much omega-3s from seeds or flaxseed oil?

Actually, you can get too much omega-3s from seeds and especially flaxseed oil. Avoid consuming high amounts of omega-3-rich seeds and seed oils for a long time.

Long-term consumption of high doses of omega-3s may cause mild side effects and even interact with medication.

Always consult your health care provider before taking a dietary supplement or changing your diet.

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