What Foods Have Essential Fatty Acids?

Essential fatty acids are necessary for human health. The essential fatty acids include omega-3 and omega-6 fatty acids. Omega-3 fatty acids reduce inflammation and have been shown to lower the risk of heart disease, cancer, and arthritis, says the University of Maryland Medical Center. Omega-6 fatty acids play a role in growth and development, and may promote inflammation. The Linus Pauling Institute reports the ideal ratio of omega-3 to omega-6 is 1 to 1. The ratio of omega-3 to omega-6 in Western diets is 1 to 10. The Mayo Clinic suggests people eat more foods with omega-3 fatty acids and fewer foods with omega-6 fatty acids to improve the ratio.

Plant Foods

Alpha-linolenic acid (ALA) is the primary fatty acid of the omega-3 fatty acids. The best sources of ALA are plant foods. The Linus Pauling Institute says flaxseed, walnuts and their oils are the best sources of ALA. Additional plant sources include canola oil, soybean oil, mustard oil and tofu. The Mayo Clinic recommends people eat more plant-based sources of ALA to meet their omega-3 fatty acid needs.The primary fatty acid of omega-6 fatty acid is linoleic acid, which is also found mostly in plant foods.
Food sources of linolenic acid include safflower oil, sunflower seeds, sunflower oil, pine nuts, corn oil, soybean oil, pecans, Brazil nuts and sesame oil. Plant-based oils, including evening primrose, borage and black currant seed oil, are good sources of gamma-linolenic acid (GLA). GLA is a derivative of linoleic acid that may reduce inflammation, the University of Maryland Medical Center says.

Oily Fish

Oily fish are the primary sources of eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), according to the Linus Pauling Institute. EPA and DHA are derivatives of the omega-3 fatty acid ALA. Fish desaturate and elongate ALA to make EPA and DHA. Oily fishes with EPA and DHA include herring, salmon, sardines, oysters, trout; tuna and crab. The Mayo Clinic recommends people eat fish twice a week to increase omega-3 intake.

Meats and Eggs

Only animals, including humans, can convert linoleic acid into arachidonic acid, according to the Linus Pauling Institute. Arachidonic acid plays a role in early brain development, says "Krause's Food, Nutrition and Diet Therapy." Food sources of arachidonic acid include meat, poultry and eggs.