What is the omega ratio in hemp hearts?
Hemp hearts contain an omega ratio of 3:1 or 3 parts Omega-6 to 1 part Omega-3. The ideal ratio of omegas is anywhere between 1:1 and 3:1. Consuming the right ratio of omegas is important to decrease inflammation, support cardiovascular health, digestion, skin, and relief from certain conditions.
In short, the ratio is perfect. But most people don’t know much more about omega fatty acids than simply “it’s fish oil.” However, this is definitely not the truth!
Luckily for you, I’m going to show you why hemp hearts are perfect for your omega fatty acids. I’ll even show you what you have to gain and how your health can improve.
What are omegas?
Omegas are a group of fatty acids, more commonly called “omega fatty acids.” They act as building blocks for different bodily functions. Omegas are invaluable components for providing cellular energy.
Some omegas are important to processes within the cells themselves, but the body cannot make them on its own. Omegas in this group are called essential fatty acids.
Having a good source of these fatty acids from your diet is important. Fatty acids keep your body running in top condition.
The most common omegas are omega-3 and omega-6 fatty acids, which we’ll focus on in this article. There are also omega-9 fatty acids, but they are less commonly heard about and less researched. Let’s learn a little about these main 2 fatty acids and why they matter.
Omega-3 Fatty Acids
What is it:
The three types of omega-3 fatty acids (i.e. polyunsaturated fats) are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).
Why is it important:
You may hear DHA mentioned often in regards to pregnancy and infants. It plays a big role in brain and eye development, as well as immune system health.
Omega-3 fatty acids, the most commonly known of the group, help keep the outside of each cell in good condition. This is especially important for your eyes, brain, and reproductive system.
It also plays a role in your heart and lungs, immune system, and hormones, among many other things. It may also contribute to weight management and improved mental health.
Where can you get it:
Some examples of what you can eat to get omega-3s are:
- Fatty fish (salmon, sardines, trout, etc)
- Some seeds (hemp, flax, chia, etc)
- Some nuts (walnuts)
Omega-6 Fatty Acids
What is it:
The four types of omega-6 fatty acids (also unsaturated fats) are LA (linoleic acid), ARA (arachidonic acid), GLA (gamma linoleic acid), and CLA (conjugated linoleic acid).
Why is it important:
Omega-6 fatty acids play a big role in genetic regulation and the immune system, as well as blood clotting. They may contribute to anti-inflammatory processes.
Where can you get it:
Some examples of what you can eat to get omega-6s are:
- Some oils (hemp, sunflower)
- Meat, fish, eggs
What is the omega ratio in hemp hearts?
The ratio of omegas in hemp hearts is 3:1 (omega 6 to omega 3). Omega ratio between hemp products stays consistent. Therefore, you can consume any hemp product and know you’re getting the ideal amount of omegas.
If you’re wondering about the nutritional makeup, specifically the omegas, of hemp hearts vs. other hemp products, rest assured that they’re all equals! The main hemp products — hearts, oil, and protein powder — all have the same omega ratio in their nutritional profile.
What this means for you, is that you’re consuming a superfood since it has the ideal omega ratio.
What is the ideal omega ratio?
The ideal omega 6 to omega 3 ratio is anywhere between 1:1 but as high as about 3:1, to have the proper balance between these two fatty acids.
The research shows that humans evolved with an approximately 1:1 ratio in their diet. Your body’s uses for omega fatty acids were designed and built to use the omegas in equal amounts.
If you’re eating far too many of one omega, say omega-6, you aren’t just putting the ratio out of balance. Too much of one can actually undo the work of the other in the body!
Why is it important to get the right amount of omegas in your diet?
An imbalance of omegas affects bodily functions negatively. Imbalances such as worsening IBS, inflammation, high blood pressure, and other issues occur without the right ratio. However, consuming the right amounts of omegas is very beneficial for overall health.
Besides impairing “the little guy” when the ideal omega ratio is out of whack, they affect a lot of functions.
The omega-fatty acids play a BIG role in the body in a lot of different components. Some of the things that optimum omega levels boost include:
- Decreased inflammation
- Cardiovascular health
- Improved digestion
- Possible relief from arthritis, PMS, asthma, and more
- Better skin
As mentioned above, if you’re getting too much of one of these omegas in your diet, you don’t just skew the ratio. Having an increased amount of one, when out of balance, can actually inhibit how well the other “gets its job done” in the body.
If you’re eating a diet that’s significantly skewed, as is the typical Western/American diet around 15:1, you’ll see health problems crop up. These can range from:
- Developing or worsening IBS/IBD
- Various diseases with chronic inflammation, such as arthritis or eczema
- Increased cholesterol and cardiovascular problems, such as blood pressure issues or even clotting issues
- Developing or worsening of cancer (due to a less effective immune system and other factors)
- Neurological problems, such as depression, anxiety, or possibly worsening of Parkinson’s and similar diseases
Are hemp hearts a good source of omegas?
Hemp hearts are a good source of omega fatty acids. The omega fatty acid ratio is 3 parts omega-6 and 1 part omega-3. Therefore, hemp hearts are the perfect ratio of omega fatty acids to support overall health.
Hemp hearts have an excellent nutritional profile. They include about 10g of protein per serving and 13 micronutrients that help make your body its best.
To put that in perspective, 2-3 Tablespoons of hemp hearts packs about the same amount of protein as a serving of beef or lamb!
The profile of the omegas is no exception in this little powerhouse.
Hemp seeds are about 30% fat, and hemp hearts are derived from (i.e. hulled from) the seeds. This shows you the wealth of omega fatty acids that are available in just one serving of these little beauties!
What are other vegetarian sources of omega?
Certain vegetables, seeds, beans, grains, and avocados can contain vegetarian sources of omegas. Fish eaters can gain omega fatty acids from crab, cod, and tuna. However, hemp products are one of the best sources for omegas.
While hemp is pretty much leading the pack when it comes to the omega fatty acid content, it’s nice to mix things up once in a while.
While crab, cod, and tuna ARE good sources, they aren’t the most universal flavors. You’re not going to put them in your breakfast smoothie, for example. Blah.
So let’s assume you’re looking for a plant-based source for fatty acids, that’s not fish. If you’re wanting something a little different than hemp seed oil or hemp hearts, there are a number of other vegetarian options.
Other great options for plant-based, vegetarian sources of omega fatty acids include:
- Some vegetables (rapini, spinach)
- Some seeds (such as flax seeds or chia seeds)
- Beans (soybean oil, edamame, kidney beans)
- Some grains (whole wheat bread, oatmeal)
Do keep in mind, however, that the only true contender to be as well-balanced a source of omegas as hemp is the seeds. When you compare the omega 6 to omega 3 ratios of the above foods, these seeds are the only ones that truly come close to matching hemp.
The advantages of hemp hearts vs. chia or flax seeds are many, however, and a good reason to choose the hemp over the others. Where the hemp hearts shine are the flavor, versatility, more complete protein profile, and digestibility.
Want to learn more about the power of hemp hearts?
It’s incredible to think that something so small can be so powerful in giving you better nutrition and feeling your best!
They definitely don’t stop at omegas as their secret superpower. Hemp hearts, and other hemp products, are an excellent choice not just in your diet and health routines, but in your overall personal care!
Here are some more little surprises you can find with hemp products:
And much, much more!
Summary: What is the omega ratio of hemp hearts
As you can tell by now, hemp hearts are definitely one of those foods to pretty much stuff your pantry full of! Hemp hearts contain a 3:1 ratio of omega-6 to omega-3 fatty acids. The ideal ratio of omegas ranges between 1:1 to 3:1.
You can simply eat this delicious snack and start bringing your entire body to its best self. That’s definitely worth it!
Since hemp hearts contain the nature-perfect ratio of omega fatty acids, it’s an excellent choice for just about everybody and every diet! I mean, you can’t ask for much better than nature-perfect, made by nature itself!
The best part about these hemp hearts, though, is how easy it is to get some for yourself! You can have them delivered right to your door via Amazon, or find them in a grocery store near you.
Let us know how much you love your hemp hearts with a shoutout on Instagram @humminghemp! We’d love to hear from you!