Omega-3 ALA Explained Simply: What Plant Omega-3 Does and Which Seeds Provide It

You may have heard that omega-3 fats are good for you. They are a family of fats, and there are three main ones: ALA, EPA and DHA. Fish and algae supply EPA and DHA directly. Plants, including many seeds, supply ALA, which stands for alpha-linolenic acid. Here is a simple guide to what that means for you.

Why ALA is called essential

Your body cannot make ALA on its own, so it must come from food. That is what essential means. ALA is used for energy and as a building block for cell membranes. Your body can also convert a small portion of ALA into EPA and DHA, but this conversion is limited. Estimates vary, but generally only a small fraction is converted, and the amount differs from person to person.

Which seeds are rich in ALA?

Flax seeds are the richest common source, with about 2 grams of ALA in one tablespoon of ground flax, and even more in flaxseed oil. Chia seeds are next, at around 2.5 grams in a tablespoon or so of seeds. Hemp seeds provide a smaller but useful amount, about 1 gram in a few tablespoons. Walnuts, canola oil and soybeans also contribute. Pumpkin and sunflower seeds contain far less ALA and more omega-6 fats.

How much do people need?

Many health authorities set an adequate intake of about 1.1 grams of ALA per day for adult women and 1.6 grams for adult men. In practice, a tablespoon of ground flax or chia a day can cover that on its own. These are general figures, and recommendations differ a little between countries, so ask a registered dietitian if you need precise guidance.

Getting the most from ALA

Whole flax seeds may pass through the gut unbroken, so ground flax is the better way to get at the ALA. Chia seeds absorb well when soaked or ground. Store these seeds and oils away from heat, light and air, because omega-3 fats are fragile and spoil easily. Do not cook flaxseed oil at high temperatures. Use it cold in dressings or drizzled over food.

Do you still need fish or algae?

ALA from seeds is valuable, but it is not exactly the same as getting EPA and DHA directly. People who do not eat fish, including vegetarians and vegans, sometimes choose algae-based supplements. That is a conversation to have with a doctor or dietitian, not something to decide on a hunch.

Who should check first?

High amounts of omega-3 fats can affect blood clotting, so people on blood thinners or about to have surgery should speak to their doctor before eating large amounts of flax, chia or their oils. People with hormone-sensitive conditions, and women who are pregnant or breastfeeding, should check with their healthcare provider about concentrated seed oils. Seed allergies are possible for anyone.

This article is general information, not medical advice.