Essential Fatty Acids – Omega 3 and Omega 6
There are two types of essential fatty acids that have gotten a lot of attention recently. Omega-3 and Omega-6 fatty acids have a variety of health benefits but neither can be synthesized by humans, so they must be obtained in the diet.
Omega-3 Fatty Acid
Omega-3′s are essential fats which support heart, brain, immune system and cardiovascular health. Studies suggest that they may reduce the risk of heart attack and improve health conditions such as rheumatoid arthritis, cardiac arrhythmia, depression and anxiety.
Dietary Sources of Omega-3
Most plant foods contain a-linolenic acid, also known as ALA. Humans can convert ALA to two additional types of important Omega-3s, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).
The richest source of ALA Omega-3s are flax seeds. Just 2 tablespoons of flax that is ground up and added to a green smoothie will provide 146% of the recommended daily allowance (RDA) of ALA. Just 1/4 cup of walnuts will provide 95% RDA.
Other food sources include:
– Chia seeds
– Hemp seeds
– Cauliflower
– Cabbage
– Broccoli
– Brussels sprouts
– Winter squash
– Tofu
– Collard greens
– Kale
– Spinach
– Soybeans
– Strawberries
– Green beans
– Raspberries
– Kiwifruit
While humans can convert excess ALA to EPA and DHA, many nutrition experts recommend that you include a dietary source of these other Omega-3 fatty acids as well. Microalgaes, such as Spirulina and Chlorella, are an excellent vegetarian source of EPA and DHA fatty acids.
Omega-6 Fatty Acid (Linoleic Acid)
Omega-6 fatty acid is also an essential nutrient and cannot be synthesized in the body. It plays an important role in metabolic processes and might help prevent certain diseases such as cancer, diabetes, dermatitis and cystic fibrosis.
Omega-6 fatty acids cannot be converted from Omega-3 fatty acids. Your body can convert Linoleic acid (LA) to other Omega-6s. Fortunately, many of the same foods rich in Omega-3s are also great sources of Omega-6s.
Dietary Sources of Omega-6
– Flax seeds
– Pumpkin seeds
– Chia seeds
– Sunflower seeds
– Walnuts
– Nut oils
– Vegetable oils
– Avocado
– Acai berries
– Leafy greens
Also see Fats That Won’t Make You Fat.
Return to Nutrient Profiles.
Tags: essential fatty acids, fats, Nutrition, omega-3, omega-6
First let me say, I love your website and find it immeasurably helpful! This might just be a typo but I found a possible inaccuracy (or misleading statement at least) in this post. It reads, “[Omega-6 fatty acid] plays an important role in metabolic processes and might help prevent certain diseases such as cancer, diabetes, dermatitis and cystic fibrosis.” I have cystic fibrosis which is a disease that is not preventable as it is caused by a recessive gene. I can easily see the importance of Omega-6 fatty acids for someone that has CF, but it will not/can not prevent CF. I am sure it is not a big deal to some, but I respect you and suspect you’d like to publish the most accurate information that you can. I would love to share your website on my blog, but you might want to change this information or you will have many more emails regarding the subject. Keep up the great work! I look forward to reading more.