What foods provide the best sources of essential fatty acids?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Essential fatty acids must be obtained from food because your body can't produce them. The most effective sources deliver concentrated omega-3 and omega-6 in bioavailable forms. Use whole foods whenever possible rather than supplements. They contain synergistic nutrients that help with absorption and action.
Marine Omega-3 (EPA/DHA)
- Wild Salmon: 1,800mg EPA+DHA per 3oz serving
- Sardines: 1,400mg EPA+DHA per can
- Mackerel: 2,000mg EPA+DHA per fillet
Plant Omega-3 (ALA)
- Flaxseeds: 2.3g ALA per tablespoon
- Chia Seeds: 5g ALA per ounce
- Hemp Seeds: 2.5g ALA per ounce
Omega-6 (LA)
- Sunflower Seeds: 10g LA per quarter cup
- Pumpkin Seeds: 5g LA per ounce
- Pistachios: 4g LA per ounce
Fatty fish provide the body with preformed EPA and DHA that it uses immediately. Target: two (2) 3oz servings per week. When possible, choose the wild-caught variety over farmed, as wild-caught fish tend to have fewer contaminants. Canned sardines also provide an inexpensive source of these nutrients.
Plant Sources require careful pairing. Ground flaxseeds should be eaten to get ALA. Pair with vitamin E-rich foods, such as almonds, to help prevent oxidation. Chia seeds should be soaked overnight for digestibility. These steps enable maximum nutrient availability from the seeds.
Vegans should consider algal oil supplements to obtain DHA directly. The conversion of ALA into DHA is less than 10% in most individuals. Walnuts should be eaten to help balance omega-6 levels. I recommend 250mg daily of algal DHA for neurologic protection.
Carefully monitor your omega-6 intake. Although necessary, most overconsume it through industrial oils. Use these only when cold-pressed, such as sunflower or grape seed oils. Store them in dark bottles to limit rancidity. Your cell membranes require a balance of omega-3 and omega-6 fatty acids.
Read the full article: Essential Fatty Acids: Complete Overview
