Best Food Choices for Omega 3 and Omega 6 and Omega 9 Essential Fatty Acids
Below are the best ways to get Omega 3 Fatty Acids and Omega 6 Fatty Acids In Your Diet
Best Choices for Omega 3 Essential Fatty acids (Linolenic Acid)
- Cold water high fat fish, esp. wild salmon, sardines, anchovies, mackerel, shad, herring and trout
- Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds
- Avocado
- Certain dark green leafy vegetables, including kale, spinach, purslane, mustard greens, collards, etc
Best Choices for Omega-6 Essential Fatty Acids (Linoleic Acid):
- Flaxseed oil, flaxseeds, flaxseed meal,
- hempseed oil, hempseeds,
- grapeseed oil,
- pumpkin seeds,
- Pignolia (pine) nuts,
- pistachio nuts,
- raw sunflower seeds (raw),
- borage oil,
- evening primrose oil,
- black currant seed oil
- Acai
Corn, safflower, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but are refined and may be deficient in nutrients
Best Choices for Omega-9 Essential Fatty Acids (Oleic Acid)
While Omega-9 is not technically classified as an essential fatty acids because our bodies can manufacture it –however foods rich in oleic acid are recommended because oleic acid oleic acid assists in cancer protection, and decreases the risk of heart attacks and arteriosclerosis.
- Olive oil (extra virgin or virgin), olives,
- avocados,
- almonds,
- peanuts,
- sesame oil,
- pecans,
- pistachio nuts,
- cashews,
- hazelnuts,
- macadamia nuts
A special note on nuts and seeds:. Buy organic when possible, in small batches and store in the freezer to protect from rancidity
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Another excellent source of omega 3 fatty acids is Neptune Krill Oil. Krill oil is high in EPA and DHA. It also contains phospholipids which was found to increase absorption better than fish oils. Krill oil is also high in the antioxidant astaxanthin.
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Omega 3 can be consumed in foods such as wild-caught salmon, mackerel, anchovies, walnuts, flaxseed and green leafy vegetables — we just have to remember to include these foods in our daily choices. In addition, they can more readily be obtained through high-quality omega-3 supplements.Omega-6’s can be found abundantly in many of our common vegetable cooking oils: soybean oil, sunflower oil, canola oil and corn oil (but not olive oil). Omega-9 is found in animal fats and vegetable oils, most notably olive oil. Interestingly, the oil made by our skin glands is the same omega-9 fatty acid found abundantly in olive oil: oleic acid. Omega-3 fatty acids are extremely important for our
health — probably the most important of the three.
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