Flax seeds are by far the best source of omega-3 fatty acids, with hemp being the next closest in omega-3 content. To get the 2.2 g of ALA in one teaspoon of flaxseed oil, or in 1 tablespoon ground flaxseeds, you’d have to consume:
1 tablespoon hemp oil
4 teaspoons canola oil
1 cup mature soybeans
1/4 cup walnuts
12 ounces firm tofu
20 cups dark green leafy vegetables
While flax oil is excellent for correcting deficiencies and healing existing conditions, in the long run, another oil may be more useful for maintaining an optimal omega-6 to omega-3 ratio between 4:1 and 1:1, as recommended by health professionals. Choose cooking oils wisely, and avoid those with high levels of saturated fat and unbalanced levels of poly-unsaturates.
| Oil | % saturated | % mono-unsaturated | % omega 3 poly-unsaturated | % omega 6 poly-unsaturated |
| Almond | 8.2 | 69.9 | 0.0 | 17.4 |
| Canola | 7.1 | 58.9 | 9.3 | 20.3 |
| Cocoa Butter | 59.7 | 32.9 | 0.1 | 2.8 |
| Coconut | 86.5 | 5.8 | 0.0 | 1.8 |
| Corn | 12.7 | 24.2 | 0.7 | 58 |
| Flaxseed | 4 | 22 | 57 | 17 |
| Hazelnut | 7.4 | 78 | 0.0 | 10.1 |
| Hemp | 8 | 12 | 20 | 60 |
| Macadamia | 15 | 78.9 | 0.0 | 1.7 |
| Olive | 13.5 | 73.7 | 0.6 | 7.9 |
| Palm | 49.3 | 37.0 | 0.2 | 9.1 |
| Palm Kernel | 81.5 | 11.4 | 0.0 | 1.6 |
| Peanut | 16.9 | 46.2 | 0.0 | 32.0 |
| Pecan | 8.0 | 62.3 | 1.0 | 23.6 |
| Safflower | 9.6 | 12.6 | 0.2 | 73.0 |
| Sesame | 14.2 | 39.7 | 0.3 | 41.3 |
| Soybean | 14.4 | 23.3 | 6.8 | 51.0 |
| Walnut | 9.1 | 22.8 | 10.4 | 52.9 |
| Wheat Germ | 18.0 | 25.0 | 5.0 | 50.0 | Sources: USDA Nutrient Database, Fats that Heal, Fats that Kill, by Udo Erasmus