Top Seeds that Contain GLA
Gamma-linolenic acid (GLA) is a beneficial omega-6 fatty acid, and while most omega-6s are consumed in abundance, GLA offers distinct anti-inflammatory properties that set it apart. The body can produce some GLA from linoleic acid (LA), but this conversion can be inefficient, making direct dietary sources valuable. Certain plant seeds and their oils are particularly rich in this fatty acid, making them an excellent addition to a healthy diet. The primary sources of GLA from seeds are borage, evening primrose, black currant, and hemp seeds.
Borage Seeds
Borage (Borago officinalis), also known as starflower, is a popular source of GLA, containing some of the highest concentrations available from a plant source. The oil from borage seeds is exceptionally rich, with GLA content ranging from 18% to 26%. This makes borage oil a potent source for supplemental GLA, but the seeds themselves can also be used. Due to its high concentration, borage is an efficient way to boost your GLA intake, though it's most commonly consumed in capsule form due to the high GLA content in its oil.
Evening Primrose Seeds
Evening primrose oil (EPO), extracted from the seeds of Oenothera biennis, is another well-known source of GLA. While its GLA concentration is lower than borage, typically ranging from 7% to 10%, it has been widely studied for its potential health benefits, particularly for skin health and hormonal balance. The seeds can be ground and added to food, though the oil is a more concentrated and commonly used form.
Black Currant Seeds
Black currant seed oil is notable for containing both omega-6 (GLA) and omega-3 (alpha-linolenic acid or ALA) fatty acids. The GLA content is substantial, typically between 15% and 20%. This unique combination of essential fatty acids makes black currant seeds a valuable source for balancing the omega-3 and omega-6 ratio in the diet, an important aspect of overall health.
Hemp Seeds
Hemp seeds are a well-rounded nutritional powerhouse and a more moderate source of GLA. Hemp oil contains about 3% GLA, along with an excellent balance of linoleic acid (LA) and alpha-linolenic acid (ALA) in a ratio considered optimal for human health. Unlike borage or evening primrose, hemp seeds are a highly versatile and easy-to-incorporate whole food source of GLA, rich in protein, fiber, and other nutrients.
Comparison of GLA Seed Sources
| Seed Source | Typical GLA Content (% of oil) | Other Notable Fatty Acids | Culinary Usefulness |
|---|---|---|---|
| Borage | 18–26% | Contains linoleic acid and oleic acid | Primarily used as an oil supplement due to high concentration. |
| Black Currant | 15–20% | Contains both GLA (omega-6) and ALA (omega-3) | Seed oil used as a supplement or in cosmetic products. |
| Evening Primrose | 7–10% | Rich in linoleic acid | Most commonly taken as oil capsules; less common as whole food. |
| Hemp | ~3% | Balanced ratio of LA (omega-6) and ALA (omega-3) | Versatile whole food; can be eaten raw, toasted, or as oil. |
Incorporating GLA-Containing Seeds into Your Diet
There are numerous ways to add these beneficial seeds to your daily meals, whether you choose the highest concentration sources or the more culinary-friendly options.
- Add to smoothies: Stir a tablespoon of hemp seeds or ground evening primrose seeds into your morning smoothie for a nutrient boost.
- Sprinkle on salads or oatmeal: Raw hemp seeds or ground borage seeds add a pleasant nutty flavour and texture to salads, yogurts, or hot cereals.
- Use in baking: Ground seeds can be incorporated into muffins, breads, and cookies. Hemp and evening primrose seed flour substitutes can also be used in recipes.
- Make seed crackers: Combine ground hemp or black currant seeds with water, herbs, and spices to create homemade, nutrient-dense crackers.
- Try GLA-rich oils: For a more concentrated dose, you can use cold-pressed oils from these seeds in salad dressings or drizzled over finished dishes. Remember that GLA oils have a low smoke point and are not suitable for high-heat cooking.
Potential Health Benefits of GLA
GLA has been investigated for its role in supporting various aspects of health, although more research is ongoing. The body converts GLA into anti-inflammatory substances, which is one reason it is studied for certain inflammatory conditions. For example, studies have shown that GLA may help with diabetic neuropathy and skin health. It may also help support hormonal balance and a healthy inflammatory response. A balanced intake of GLA, often combined with omega-3 fatty acids, is associated with a more optimal inflammatory state in the body.
For those interested in exploring the scientific basis of GLA's effects on human metabolism, an in-depth review is available from the National Institutes of Health.
Conclusion
While many people turn to expensive supplements for GLA, several affordable and versatile seeds can provide this beneficial fatty acid naturally. Borage, evening primrose, black currant, and hemp seeds are all excellent dietary sources, each with its own unique nutritional profile. By incorporating these seeds or their oils into your daily routine, you can increase your intake of GLA and support a healthy inflammatory response and overall well-being. Whether you choose the high concentration of borage oil or the culinary versatility of hemp seeds, adding these powerhouse seeds is a simple way to upgrade your nutritional intake.
