Food Sources: Essential Fatty Acids
Food Sources: Essential Fatty Acids
Essential Fatty Acids (EFAs) cannot be created by the body; they are called “essential” because they must be obtained through the diet. There are two primary families of essential fatty acids: Omega-6 and Omega-3.
Linoleic acid (LA) and Arachidonic acid (AA) are two common omega-6 fatty acids. LA is found in most plant oils, and AA is present in meat, poultry, and eggs. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the most common omega-3 fatty acids. ALA is found in some plant foods and EPA/DHA in fatty fish.
The Adequate Intake (AI) for omega-6 fatty acids are as follows:
- Females, ages 19-50: 12 grams per day
- Females, ages 51+: 11 grams per day
- Females (pregnant, lactating): 13 grams per day
- Males, ages 19-50: 17 grams per day
- Males, ages 51+: 14 grams per day
Food, Standard Serving Size Amount of LA Omega-6s (g)
Safflower oil, 1 Tbsp 10.1
Sunflower seeds (oil roasted), 1 oz/~1/4 cup 9.7
Pine nuts, 1 oz/~1/4 cup 9.4
Sunflower oil, 1 Tbsp 8.9
Corn oil, 1 Tbsp 7.3
Soybean oil, 1 Tbsp 6.9
Pecans (oil roasted), 1 oz/~19 halves 6.4
Brazil nuts, 1 oz/~6 nuts 5.8
The Adequate Intake (AI) for omega-3 fatty acids are as follows:
- Females, ages 19+: 1.1 grams per day
- Females (pregnant), ages 19-50: 1.4 grams per day
- Males, ages 19-50: 1.3 grams per day
- Males, ages 51+: 1.6 grams per day
Food, Standard Serving Size Amount of LA Omega-3s (g)
Flaxseed oil, 1 Tbsp 7.3 (ALA)
Chia seeds, 1 oz/~2 Tbsp 5.1 (ALA)
Walnuts, 1 oz/~14 halves 2.6 (ALA)
Flaxseed (whole), 1 Tbsp 2.4 (ALA)
Atlantic salmon (cooked), 3 oz 1.8 (EPA/DHA)
Atlantic herring (cooked), 3 oz 1.7 (EPA/DHA)
Sardines (canned), 3 oz 1.2 (EPA/DHA)
Atlantic mackerel (cooked), 3 oz 1.0 (EPA/DHA)
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