Alpha-linolenic acid is an omega 3 fatty acid with benefits for your skin.
Alpha-linolenic acid is found naturally in green leafy vegetables, perilla seed, flaxseed, walnuts and hemp seed.
Did you know fruit seed oils are also a significant source of alpha-linolenic acid?
This article will discuss:
- What are omega 3 fatty acids?
- Sources of omega 3 fatty acids
- What is alpha-linolenic acid?
- 13 fruit seed oils high in omega-3 fatty acids
- 1. Kiwi seed oil
- 2. Lingonberry seed oil
- 3. Elderberry seed oil
- 4. Bilberry seed oil
- 5. Artic Cranberry seed oil
- 6. Cloudberry seed oil
- 7. Black Raspberry seed oil
- 8. Strawberry seed oil
- 9. Raspberry seed oil
- 10. Cranberry seed oil
- 11. Blackberry seed oil
- 12. Blueberry seed oil
- 13. Blackcurrant seed oil
- Summary
- References
What are omega-3 fatty acids?
Omega 3 fatty acids consist of alpha-linolenic acid (ALA), and its two active metabolites, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
- alpha-linolenic acid (ALA) C18:3 n-3
- docosahexaenoic acid (DHA) C22:6 n-3
- eicosapentaenoic acid (EPA) C20:5 n-3
The body has a minimal ability to convert ALA into active metabolites DHA and EPA.
Your body needs all 3 types of omega-3 fatty acids for optimal health.
Sources of omega-3 fatty acids
Alpha-linolenic acid (ALA) is found naturally in green leafy vegetables, perilla seed, flaxseed, walnuts and hemp seed.
- Perilla seed oil contains 54 - 65% ALA
- Flaxseed oil contain ~ 54% ALA
- Walnut oil contains 9 - 15% ALA
- Hemp seed oil contains ~ 16% ALA
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in fish oils, marine algae and phytoplankton that naturally produce them.
Fish oil supplements and omega-3 fatty acid supplements contain oil derived from the tissues of oily fish rich in omega-3 fatty acids, such as salmon, mackerel, sardine, and anchovy.
What is alpha-linolenic acid?
Alpha-linolenic acid is an omega 3 essential fatty acid that cannot be made by the body, and must be supplied through the diet, supplements and skincare.
Alpha-linolenic acid is found naturally in your skin barrier and helps to keep your skin healthy (Lin et al, 2017).
Alpha-linolenic acid is an emollient and can soften your skin, help the skin retain its moisture and support the skin’s barrier function.
Learn more: Benefits of Emollients for Dry Skin
Alpha-linolenic acid also has anti-inflammatory activity and can calm redness and irritation (McCusker et al, 2010).
13 Fruit seed oils high in omega 3 fatty acids:
Fruit seed oils are cold-pressed from seeds that would otherwise go to waste in the food industry and they are considered ‘zero waste’ seed oils.
Fruit seeds are a major by-products of the food industry, and creating new uses for them by converting them to value-added products helps to prevent their disposal as waste, and promotes sustainable production.
Fruit seed oils are rich in essential nutrients, including essential fatty acids, vitamins and antioxidants and they have many benefits for your skin.
Fruit seed oils with high amounts of alpha-linolenic acid:
- Kiwi seed oil
- Lingonberry seed oil
- Elderberry seed oil
- Bilberry seed oil
- Artic Cranberry seed oil
- Cloudberry seed oil
- Black Raspberry seed oil
- Strawberry seed oil
- Raspberry seed oil
- Cranberry seed oil
- Blackberry seed oil
- Blueberry seed oil
- Blackcurrant seed oil
1. Kiwi seed oil
Kiwi (Actinidia chinensis) seed oil is a natural oil derived from the seeds of the kiwifruit.
Kiwi seed oil is rich in essential nutrients that have benefits for your skin, including fatty acids, vitamin E and phytosterols.
The fatty acid composition of kiwi seed oil is:
- 58 - 70% alpha-linolenic acid
- 12 - 17% linoleic acid
- 10 -14% oleic acid
- 3 - 7% palmitic acid
Kiwi seed oil contains vitamin E tocopherols and is rich in phytosterols, including beta-sitosterol (Piombo et al, 2006).
Kiwi seed oil is considered a "dry oil" as it is light and easily absorbed into the skin and leaves a non-greasy feel.
Kiwi seed oil is great for all skin types.
Learn more: What is Kiwi Seed Oil?
Lingonberry seed oil
Lingonberry (Vaccinium vitis-idaea) seed oil is a natural oil derived from the seeds of the lingonberry.
Lingonberry seed oil is rich in essential nutrients including fatty acids, vitamin E and phytosterols, which have powerful antioxidant activity.
The fatty acid composition of lingonberry seed oil is:
- 40 - 48% alpha-linolenic acid
- 30 - 40% linoleic acid
- 12 - 18% oleic acid
- 3 - 6% palmitic acid
- ~ 2% stearic acid
Lingonberry seed oil is a rich source of vitamin E and contains gamma-tocotrienol (Yang et al, 2011).
Lingonberry seed oil is also rich in phytosterols, including beta-sitosterol (Koponen et al, 2001).
Elderberry seed oil
Elderberry (Sambucus nigra) seed oil is a natural oil derived from the seeds of the elderberry.
Elderberry seed oil is rich in essential nutrients including fatty acids, vitamin E and polyphenols, which have powerful antioxidant activity.
The fatty acid composition of elderberry seed oil is:
- 28 - 45% alpha-linolenic acid
- 37 - 45% linoleic acid
- 8 - 14% oleic acid
- 5 - 10% palmitic acid
- 1 - 5 % stearic acid
Elderberry seed oil also contains vitamin E and polyphenols (Fazio et al, 2013).
Bilberry seed oil
Bilberry (Vaccinium myrtillus) seed oil is a natural oil derived from the seeds of the bilberry.
Bilberry seed oil is rich in essential fatty acids, vitamin E and antioxidants.
The fatty acid composition of bilberry seed oil is:
- 30 - 44% alpha-linolenic acid
- 30 - 42% linoleic acid
- 15 - 30% oleic acid
- 1 - 3% stearic acid
- ~ 1% palmitic acid
- ~ 1% palmitoleic acid
Bilberry seed oil contains vitamin E, with high amounts of gamma-tocotrienol, as well as delta-tocopherol and alpha-tocopherol (Gustinelli et al, 2018a).
Bilberry seed oil is also a source of carotenoids, including lutein (Gustinelli et al, 2018b).
Arctic Cranberry seed oil
Arctic cranberry (Oxycoccus palustris) seed oil is a natural oil derived from the seeds of the arctic cranberry.
Arctic cranberry seed oil is rich in essential fatty acids, vitamin E and antioxidants.
The fatty acid composition of arctic cranberry seed oil is:
- 25 - 40% alpha-linolenic acid
- 30 - 42% linoleic acid
- 15 - 30% oleic acid
- 1 - 5% palmitic acid
- 1 - 3% stearic acid
- ~ 1% palmitoleic acid
Arctic cranberry seed oil is a rich source of vitamin E as gamma-tocotrienol (Yang et al, 2011).
Cloudberry seed oil
Cloudberry (Rubus chamaemorus) seed oil is a natural oil derived from the seeds of the cloudberry.
Cloudberry seed oil is rich in essential fatty acids, vitamin E and carotenoids with antioxidant activity.
The fatty acid composition of cloudberry seed oil is:
- 30 - 38% alpha-linolenic acid
- 40 - 48% linoleic acid
- 12 - 22% oleic acid
- 1 - 5% palmitic acid
- 1 - 3% stearic acid
- ~ 1% palmitoleic acid
Cloudberry seed oil contains vitamin E, with gamma-tocopherol, alpha-tocopherol and delta-tocopherol (Gustinelli et al, 2018b).
Cloudberry seed oil is also a source of carotenoids, including beta-carotene and lutein (Gustinelli et al, 2018b).
Black Raspberry seed oil
Black raspberry (Rubus occidentalis) seed oil is a natural oil derived from the seeds of the black raspberry.
Black raspberry seed oil is rich in essential fatty acids, vitamin E and antioxidants.
The fatty acid composition of black raspberry seed oil is:
- 29 - 33% alpha-linolenic acid
- 48 - 58% linoleic acid
- 6 - 18% oleic acid
- 2 - 5% palmitic acid
Black raspberry seed oil is rich in vitamin E, including gamma-tocopherol and delta-tocopherol (Li et al, 2006).
Black raspberry seed oil is a rich source of polyphenols and has antioxidant activity (Parry et al, 2004).
Strawberry seed oil
Strawberry (Fragaria ananassa) seed oil is a natural oil derived from the seeds of the strawberry.
Strawberry seed oil is rich in essential fatty acids, vitamin E and antioxidants.
The fatty acid composition of strawberry seed oil is:
- 28 - 38% alpha-linolenic acid
- 44 - 55% linoleic acid
- 8 - 16% oleic acid
- 2 - 6% palmitic acid
- 1 - 2.5% stearic acid
- 0.5% palmitoleic acid
Strawberry seed oil is a rich source of vitamin E including gamma-tocopherol, alpha-tocopherol and delta-tocopherol. Strawberry seed oil also contains small amounts of gamma-tocotrienol (Pieszka et al 2015).
Strawberry seed oil is a rich source of antioxidants such as tocols, bioflavonoids and phytosterols (Pieszka et al, 2013).
Learn more: What is Strawberry Seed Oil?
Raspberry seed oil
Raspberry (Rubus idaeus) seed oil is a natural oil derived from the seeds of the raspberry.
Raspberry seed oil is rich in essential fatty acids, vitamin E and antioxidants.
The fatty acid composition of black raspberry seed oil is:
- 28 - 36% alpha-linolenic acid
- 48 - 62% linoleic acid
- 7 - 15% oleic acid
- 2 - 5% palmitic acid
- 1 - 3% stearic acid
Raspberry seed oil has 3.02 mg/g of vitamin E. Raspberry seed oil contains high amounts of tocopherols, with 1.93 mg/g of gamma-tocopherol, 0.65 mg/g alpha-tocopherol and 0.32 mg/g delta-tocopherol. Raspberry oil also contains tocotrienols, with 0.04 mg/g gamma-tocotrienol and 0.02 mg/g alpha-tocotrienol.(Pieszka et al 2015).
Raspberry seed oil is also rich in carotenoids (Parry et al, 2005).
Raspberry seed oil is rich in phytosterols including beta-sitosterol, campesterol and stigmasterol (Sławińska et al, 2023).
Cranberry seed oil
Cranberry (Vaccinium macrocarpon) seed oil is a natural oil derived from the seeds of the cranberry.
Cranberry seed oil is rich in essential fatty acids and phytosterols with antioxidant activity.
The fatty acid composition of cranberry seed oil is:
- 22 - 35% alpha-linolenic acid
- 35 - 45% linoleic acid
- 20 - 25% oleic acid
- 3 - 6% palmitic acid
- 1 - 2% stearic acid
Cranberry seed oil is rich in phytosterols including campesterol, stigmasterol and beta-sitosterol and has antioxidant activity (Yu et al, 2005; Sławińska et al, 2023).
Cranberry seed oil is a light, non-greasy oil that is easily absorbed into your skin.
Blackberry seed oil
Blackberry (Rubus fruticosus) seed oil is a natural oil derived from the seeds of the blackberry.
Blackberry seed oil is rich in essential fatty acids, vitamin E and antioxidants.
The fatty acid composition of blackberry seed oil is:
- 22 - 28% alpha-linolenic acid
- 53 - 60% linoleic acid
- 7 - 15% oleic acid
- 3 - 8% palmitic acid
- 1 - 3% stearic acid
Blackberry seed oil is rich in vitamin E tocopherols and phytosterols with antioxidant activity (Wajs-Bonikowska et al, 2017).
Blueberry seed oil
Blueberry (Vaccinium corymbosum) seed oil is a natural oil derived from the seeds of the blueberry.
Blueberry seed oil is rich in essential fatty acids, vitamin E, carotenoids and has antioxidant activity.
The fatty acid composition of blueberry seed oil is:
- 16 - 27% alpha-linolenic acid
- 41 - 57% linoleic acid
- 16 - 25% oleic acid
- 3 - 7% palmitic acid
- 1 - 6% stearic acid
Blueberry seed oil is a rich source of vitamin E tocotrienols, with high amounts of delta-tocotrienol, as well as small amount of tocopherols, including gamma-tocopherol and alpha-tocopherol (Li et al, 2016).
Blueberry seed oil contains a high amount of carotenoids, with zeaxanthin, cryptoxanthin and beta-carotene (Parry et al, 2005).
Learn more: What is Blueberry Seed Oil?
Blackcurrant seed oil
Blackcurrant (Ribes nigrum) seed oil is a natural oil derived from the seeds of the blackcurrant.
Blueberry seed oil is rich in essential fatty acids, vitamin E, carotenoids and has antioxidant activity.
The fatty acid composition of blackcurrant seed oil is:
- 12 - 16% alpha-linolenic acid
- 32 - 55% linoleic acid
- 8 - 18% oleic acid
- 15% gamma-linolenic acid
- 3 - 9% palmitic acid
- 2 - 4% stearidonic acid
- 1 - 4% stearic acid
Blackcurrant seed oil contains vitamin E, with high levels of alpha-tocopherol, gamma-tocopherol, and delta-tocopherol (Pieszka et al 2015; Gustinelli et al, 2018b).
Blackcurrant seed oil is also a source of carotenoids, including lutein (Gustinelli et al, 2018b).
Summary
Fruit seed oils are a significant source of omega 3 fatty acid alpha-linolenic acid.
Rich sources of alpha-linolenic acid include:
- Actinidia chinensis (Kiwi) seed oil: 58 - 70% alpha-linolenic acid
- Vaccinium vitis-idaea (Lingonberry) seed oil: 40 - 48% alpha-linolenic acid
- Sambucus nigra (Elderberry) seed oil: 28 - 45% alpha-linolenic acid
- Vaccinium myrtillus (Bilberry) seed oil: 30 - 44% alpha-linolenic acid
- Oxycoccus palustris (Artic Cranberry) seed oil: 25 - 40% alpha-linolenic acid
- Rubus chamaemorus (Cloudberry) seed oil: 30 - 38% alpha-linolenic acid
- Rubus occidentalis (Black Raspberry) seed oil: 29 - 33% alpha-linolenic acid
- Fragaria ananassa (Strawberry) seed oil: 28 - 38% alpha-linolenic acid
- Rubus idaeus (Raspberry) seed oil: 28 - 36% alpha-linolenic acid
- Vaccinium macrocarpon (Cranberry) seed oil: 22 - 35% alpha-linolenic acid
- Rubus fruticosus (Blackberry) seed oil: 22 - 28% alpha-linolenic acid
- Vaccinium corymbosum (Blueberry) seed oil: 16 - 27% alpha-linolenic acid
- Ribes nigrum (Blackcurrant) seed oil: 12 - 16% alpha-linolenic acid
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COAs from Nature in Bottle
COAs from New Directions Aromatics
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Author Information
Dr. Natasha Ryz is a scientist, skin care expert and an entrepreneur. She is the founder of Dry Skin Love Skincare, and she creates skincare products for beauty, dry skin and pain relief.
Dr. Ryz has a PhD in Experimental Medicine from the University of British Columbia in Vancouver, and she is a Vanier scholar. She also holds a Master of Science degree and a Bachelor of Science degree from the University of Manitoba in Winnipeg.
Natasha is the former Chief Science Officer of Zenabis Global, and she oversaw extraction, analytics, and product development. Her team brought 20 products to market including oils, sprays, vapes and softgels.
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