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...