What Foods Are High in Omega 5 Fatty Acids?

November 23, 2025 •

3 min read

The average pomegranate contains hundreds of seeds, and it is the oil extracted from these seeds that represents the richest known source of omega 5 fatty acids, specifically punicic acid. This powerful nutrient is gaining recognition for its strong antioxidant and anti-inflammatory properties, though it is far less common in the typical diet than omega 3s.

Quick Summary

Omega 5 fatty acid, primarily punicic acid, is an antioxidant-rich conjugated linolenic acid. While relatively rare in most diets, it is found in high concentrations in pomegranate seed oil, with smaller amounts detected in seeds of certain other plant species.

Key Points

Pomegranate Seed Oil is Key: The richest natural source of omega 5 fatty acids is pomegranate seed oil, which is high in punicic acid.
Potent Antioxidant: Omega 5 (punicic acid) demonstrates strong antioxidant properties, offering protection against cellular oxidative stress.
Anti-Inflammatory Potential: Preclinical studies show omega 5 can reduce inflammation by suppressing pro-inflammatory compounds like TNF-α and IL-6.
Limited Human Evidence: While promising, most research on omega 5's benefits has been in animals or cell cultures, with limited and inconsistent human clinical data.
Metabolic Support: Research suggests a potential role for omega 5 in supporting metabolic health by improving insulin sensitivity, particularly in animal models.
Promotes Skin Health: Pomegranate seed oil is used in cosmetics for its ability to enhance skin hydration, elasticity, and cell regeneration.
Bioavailability Concerns: The body's absorption of punicic acid can be low, and its metabolic conversion to other compounds complicates understanding its specific effects.

The Primary Source of Omega 5: Pomegranate Seed Oil

When searching for foods high in omega 5, the answer overwhelmingly points to one source: pomegranate seed oil. Omega 5 is commonly known as punicic acid (PA), a type of conjugated linolenic acid (CLnA). Pomegranate seed oil (PSO) contains an exceptionally high concentration of punicic acid, reportedly making up 65–85% of its total fatty acid content. Pomegranate seeds are often a byproduct of juice extraction, making this oil a valuable component in nutraceutical and cosmetic products.

Other Limited Sources of Punicic Acid

While pomegranate is the most significant source, punicic acid is present in smaller amounts in the seed oils of other plants. These include snake gourd (Trichosanthes spp.) and bitter gourd (Momordica charantia), both cultivated for their edible or medicinal properties. The seeds of the climbing vine Fevillea trilobata also contain punicic acid. Due to their limited availability and lower punicic acid levels compared to pomegranate seed oil, these are not practical primary dietary sources.

Potential Health Benefits of Omega 5

Research on punicic acid is mainly in cell cultures and animal models, but findings suggest potential benefits linked to its potent antioxidant and anti-inflammatory properties.

Antioxidant Effects: Punicic acid acts as a powerful antioxidant, scavenging free radicals and protecting cells from oxidative stress and potential premature aging.
Anti-Inflammatory Properties: Studies indicate punicic acid can reduce inflammation by suppressing pro-inflammatory cytokines such as TNF-α and IL-6. This suggests a role in managing inflammatory conditions.
Skin Health Support: Pomegranate seed oil, rich in omega 5, is used in cosmetics to support skin hydration, elasticity, and regeneration. Its antioxidant action may also help protect against UV damage.
Metabolic Health: Some preclinical studies suggest punicic acid may aid metabolic health by improving insulin sensitivity and lipid metabolism. However, human trial results vary, requiring more research.
Neurological Protection: Early animal studies propose that the antioxidant and anti-inflammatory effects of punicic acid might offer protection against certain neurodegenerative conditions.

Comparison of Omega 5 vs. Omega 3 Fatty Acids

Both omega 5 and omega 3 are beneficial polyunsaturated fatty acids, but they have different characteristics and sources. Below is a comparison:


Feature	Omega 5 (Punicic Acid)	Omega 3 (ALA, EPA, DHA)
Primary Dietary Source	Pomegranate seed oil	Fatty fish (salmon, sardines), flaxseed, chia seeds, walnuts
Antioxidant Potency	High; powerful antioxidant activity.	Strong, but often derived from other antioxidant actions.
Anti-Inflammatory Action	Suppresses pro-inflammatory cytokines (TNF-α, IL-6) and inhibits NF-κB.	Modulates eicosanoid pathways.
Metabolic Effects	Potential to improve insulin sensitivity and lipid metabolism.	Known for improving blood lipids and cardiovascular health.
Bioavailability	Can be low; metabolic conversion is being studied.	Variable depending on the form.

Incorporating Pomegranate Seed Oil into Your Diet

Pomegranate seed oil is the most concentrated dietary source of omega 5. You can incorporate it through:

Supplements: Pomegranate seed oil supplements, often in softgel form, are a convenient option.
Dressings and Drizzles: Add a small amount to salad dressings or drizzle over food. Its slightly fruity, bitter taste complements savory dishes.
Smoothies: A spoonful can be added to smoothies. Avoid cooking with pomegranate seed oil to protect the fatty acids.

The Need for Further Research

While preclinical studies are promising, human clinical evidence for omega 5's health benefits is limited and requires more research. Factors like optimal dosage, bioavailability, and long-term effects in humans are still being investigated. Consult a healthcare professional before taking pomegranate seed oil supplements. Nonetheless, existing research highlights the potential of this unique fatty acid from the pomegranate.

For more detailed information on the metabolic and cardiovascular effects of punicic acid, an authoritative review is available in the journal Foods.

Frequently Asked Questions

The best and most concentrated food source for omega 5 fatty acids, particularly punicic acid, is pomegranate seed oil. It is the main commercial source for supplements.

While the seeds contain the omega 5 fatty acid, consuming the concentrated oil extracted from the seeds is the most effective way to get significant amounts. The concentration in the whole fruit is much lower.

Yes, but in much smaller and less practical quantities. Trace amounts of punicic acid have been found in the seed oils of other plants, such as some species of snake gourd and bitter gourd.

Omega 5's antioxidant properties help protect skin cells from damage, which in turn can aid in boosting elasticity, hydration, and overall appearance. It is a popular ingredient in cosmetic products.

Neither is necessarily 'better,' but they have different primary mechanisms. Omega 3 is a well-established anti-inflammatory agent, while omega 5's strength lies more in its potent antioxidant properties and different metabolic pathways. They can offer complementary benefits.

Supplements are typically made from pomegranate seed oil and are generally considered safe for most people. However, research into long-term safety, optimal dosages, and effects in diverse populations is still limited. You should always consult a healthcare professional before starting a new supplement.

As with most polyunsaturated fatty acids, high heat can degrade omega 5. To preserve its delicate structure and maximize potential benefits, pomegranate seed oil is best used uncooked, such as in dressings or as a finishing oil.

Current research, largely preclinical, suggests benefits in cardiovascular and metabolic health due to its potent antioxidant and anti-inflammatory properties. These effects may help regulate blood lipids, improve insulin sensitivity, and protect against oxidative stress.