Dietary Sources
Seed oils are the richest sources of α-linolenic acid, notably those of rapeseed (canola), soybeans, walnuts, flaxseed (linseed oil), perilla, chia, and hemp. α-Linolenic acid is also obtained from the thylakoid membranes in the leaves of Pisum sativum (pea leaves). The α-linolenic acid itself is suitable for many cooking purposes, at least as much as other minimally suitable cooking oils (such as butter, to which it is thermally superior), as it can withstand temperatures up to 350 °F (177 degrees Celsius) for 2 hours.
| Common name | Alternate name | Linnaean name | % ALA† | ref. |
|---|---|---|---|---|
| Chia | chia sage | Salvia hispanica | 64% | |
| Kiwifruit seeds | Chinese gooseberry | Actinidia chinensis | 62% | |
| Perilla | shiso | Perilla frutescens | 58% | |
| Flax | linseed | Linum usatissimum | 55% | |
| Lingonberry | cowberry | Vaccinium vitis-idaea | 49% | |
| Camelina | camelina | Camelina sativa | 35-45% | |
| Purslane | portulaca | Portulaca oleracea | 35% | |
| Sea buckthorn | seaberry | Hippophae rhamnoides L. | 32% | |
| Hemp | cannabis | Cannabis sativa | 20% | |
| Rapeseed | canola | Brassica napus | 10% | |
| Soybean | soya | Glycine max | 8% | |
Read more about this topic: Alpha-Linolenic Acid
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