Is olive oil a good source of omega-3 fatty acids?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Olive oil is composed of over 70 percent "monounsaturated omega-9 fats" and 1 percent omega-3. It is a strong medicine for heart disease, but do not expect olive oil to be the primary source of your daily omega-3 fat intake. You would have to consume fifty tablespoons daily to meet basic requirements, which is impossible and also unhealthy.
Fatty Acid Profile
- Omega-9 (Oleic Acid): 73% of total fatty acids
- Omega-6 (Linoleic Acid): 10% content
- Omega-3 (ALA): Less than 1% concentration
Functional Limitations
- No EPA/DHA: Lacks marine omega-3 forms
- Low Conversion: ALA converts poorly to active forms
- Oxidation Risk: Breaks down rapidly when heated
Instead, prioritize direct omega-3 sources. Fatty fish provide you with preformed EPA and DHA, and your body will use them immediately. Flaxseeds provide concentrated sources of ALA, which converts partially to active forms. Walnuts provide both omega-3 and omega-6 in balance.
Employ olive oil as an antioxidant agent due to the availability of polyphenols such as oleocanthal. Always use this oil raw on salads and vegetables. Never apply heat beyond medium temperatures. Combine it with foods rich in omega-3 fatty acids, such as sardines. Thus, you may cover the total spectrum of fatty acids.
Vegans need to take ground flaxseeds (2 tbsp per day) and algal DHA supplements together. The conversion rate of ALA to DHA is less than 10%. I recommend 250mg of algal oil for individuals with deficient omega-3s when olive oil is used.
Acknowledge olive oil's unique benefit: it decreases LDL cholesterol and supplies vitamin E. But when it comes to essential fatty acids, these will be found in sardines, chia seeds, or hemp hearts. All three have significant amounts of omega-3s without the burden of excess calories.
Read the full article: Essential Fatty Acids: Complete Overview
