Does Hemp Oil Have All The Omega-3?

Hemp seed oil has many beneficial nutritional properties. It is normally cold-pressed from the seed of the hemp plant. In its unrefined form, hemp seed oil is a grassy green color and has a distinct, nutty flavor. Hempseed oil contains the most important omega-3, alpha-linolenic acid, which is the only essential omega-3 fatty acid, and you must get it from your diet.

Hemp Seed Oil Breakdown

Hemp seed oil and is comprised of about 10 percent saturated fatty acids. It contains about 10 percent of the monounsaturated fatty acid called oleic acid, reports Gero Leson, VoteHemp.com. The majority of hemp seed oil, about 60 percent, is comprised of the polyunsaturated omega-6 fatty acid called linoleic acid. Another omega-6 fatty acid that hemp seed oil contains is of gamma-linolenic acid, although only about 5 percent of the oil is made of this type of omega-6. Finally, hempseed oil contains approximately 15 percent of the polyunsaturated omega-3 fatty acid known as alpha-linolenic acid.

It's All in the Ratio

A noteworthy feature of hemp seed oil is the ratio between the omega-6 and omega-3 fatty acids it contains. Most experts agree, reports Elson Haas, M.D., in his book "Staying Healthy with Nutrition," that the best ratio of dietary omega-6 to omega-3 ranges from 2:1 to 4:1. In hemp seed oil, the ratio of omega-6 to omega-3 is about 3:1, or maybe slightly less, depending on the plant variety, notes Leson. This favorable ratio helps to compensate, at least partially, for the general overconsumption of omega-6 fatty acids in the typical American diet.

What About the Other Omega-3s?

Hemp seed provides the only essential omega-3, alpha-linolenic acid. Fish oil supplements, popular for their omega-3 content; contain eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These omega-3 fatty acids are not essential because the body can make them from alpha-linolenic acid. The University of Maryland Medical Center notes that there is evidence that omega-3 fatty acids decrease inflammation and may help to decrease your risk of diseases such as arthritis, heart disease and cancer.

For Best Results

In order to keep hemp seed oil at its best and to derive the many nutritional benefits from this healthy oil, you need to know how to use it and how to take care of it. First off, the oil should be used cold, or for warm dishes where the temperature is kept below the boiling point. This helps to avoid the conversion of the delicate polyunsaturated fatty acids in the oil to unhealthy peroxides, notes Leson. You should never fry with hemp seed oil, but if you want to use it for light sautéing, make sure you keep the pan at low heat and use a little bit of water at the bottom of the pan, which will limit the temperature and the formation of peroxides and off-flavors.