How much omega 3 is in hemp seeds?

How much omega 3 is in hemp seeds?

How much omega 3 is in hemp seeds?

Omega 3s are like your body’s best amiga.

They’re a family of unsaturated essential fatty acids that bring a wealth of health benefits (think: reducing inflammation, heart health, brain health and more).

The “essential” part means our bodies don’t produce omega 3s naturally, so we need to obtain them from our diet. 

And, while most people will nod in agreeance and say, “oh, yes, you need omega 3 in your diet.” Few people truly understand what they are, and more importantly, how we should consume them.

This article will explore…

  • What are omega 3s?
  • How are omega 3s different from the other members of the family — omega 6s and omega 9s?
  • How much omega 3 is in hemp seeds (and what makes hemp such a damn good source of them?)


Two hands sprinkling hemp seeds in a field of hemp


But first, what is hemp? 

Hemp is cannabis —only unlike its close relative marijuana — it’s perfectly legal and comes without a side of giggles.

Yep, hemp is often defined as a variety of cannabis that contains 0.3 percent (or less) THC by dry weight (AKA the stuff that makes you high). This amount is nowhere enough to give you any euphoric effects.

Not only that, hemp is an incredibly sustainable, nutritious and useful plant. It can be used across thousands of applications, from clothing to skincare to bioplastics.

In terms of health benefits? Hemp is packed with protein, fibre, antioxidants, potassium, magnesium, calcium, iron, zinc, vitamin E, and of course, the optimum ratio of omega 6s and omega 3s.

Which is really why we’re here, isn’t it?


A flat lay or bird's eye view of foods rich in Omega 3 — including fish, avocado, seeds and more


What are Omega 3s?

We now know omega 3s are a family of essential fatty acids that we need to consume through our diet (our bodies don’t produce them naturally).

Foods that are particularly high in omega 3s include fatty fish, flax seeds, chia seeds, walnuts and hemp seeds.

The most common members of the omega 3 family are (word of warning, they’re a mouthful)…

  • Eicosapentaenoic acid (EPA) mostly found in seafood and animal products
  • Docosahexaenoic acid (DHA) similar to EPA, this is mostly found in seafood and animal products
  • Alpha-liolenic acid (ALA) mostly found in plant foods, like flaxseed, hemp and soy

Getting a balance of these omega 3s is ideal. But if you’re plant-based, it’s not all bad news. The ALA form of omega can be converted into DHA and EPA (albeit, to a limited extent).

Now for the good stuff. The benefits of omega 3s may include…

  • Fight inflammation
  • Improve eye health
  • Boost mental wellbeing
  • Promote brain health in pregnancy
  • Boost heart health
  • Increase immunity
  • Boost metabolism
  • Reduce the risk of Alzheimer’s


But wait, how do omega 3s differ from omega 6s and omega 9s?

Omega 3 6 and 9 are often bundled together as a health-boosting-trio.

Buuuut they’re not the same thing. 

Similarly to omega 3s, omega 6s are usually considered “essential” fatty acids. There’s mixed opinions and research surrounding the role of omega 6 in our diet, with the common conclusion that they’re beneficial for our health — within reason.

That is, for omega 6s to be beneficial they should be balanced out with omega 3s in a ratio around 2:1 and 4:1 (today, western diet ratios as high as 16:1) [4]

And can you guess which plant sits within this ideal ratio? That’s right, hemp (more on hemp in a minute).

The benefits of omega 6s may include…

  • Promote bone health
  • Boost metabolism
  • Stimulate skin and hair growth
  • Boost brain function

Omega 9s, on the other hand, are usually “nonessential” fatty acids — which means our body can produce them naturally (and we don’t necessarily need to obtain them through food). 

This means omega 9s are not as in-demand as the other two omegas, but they can still boast some desirable health benefits. Things like…

  • Reducing inflammation
  • Controlling blood sugar
  • Promoting heart health


A glass bottle of hemp seed oil on a wooden table, with a wooden spoon holding hemp seeds

Ok, then how much omega 3 is in hemp seeds?

It’s believed 3 tablespoons of hemp seeds contain around 2,600 mg of ALA omega 3s. Which is a whopping amount. These seeds can also be cold pressed into hemp seed oil, giving you a concentrated hit of omega 3 goodness.

But as you’ve seen above, it’s not just the presence of omega that counts. For your body to properly absorb omega, they need to be in the right ratio. 

This is where hemp has achieved the unthinkable. Unlike other sources of omega (like fish) hemp has the ideal ratio of omega 6 to omega 3 — sitting around 3:1. Which is why many consider hemp the greatest source of omega on the planet.


Hemp and medicinal mushrooms — a match made in heaven? 

At Natura Mushrooms, it’s no secret we’re passionate about the health benefits of fungi. They’ve been used in Traditional Chinese Medicine for thousands of years for their therapeutic and nutritional value — from boosting antioxidants to reducing inflammation to balancing blood sugar.

Now, your favourite medicinal mushrooms are available in a hemp seed oil blend for an added boost of omega (and other nutrients). By combining the powerful benefits of hemp and mushrooms, we’re helping to nourish your mind, body and spirit.

Good one, amiga.

Discover our Mushroom Liquid Extracts and Hemp Seed Oil today.