Essential fatty acids can't be manufactured by your body and must come from the foods you eat. Two types of essential fatty acids, omega-3 fatty acids and omega-6 fatty acids, are found in foods. Both types are classified as polyunsaturated fats, the type of fat that reduces cholesterol levels and decreases the risk of heart disease. Both types of essential fatty acids have value and should be eaten in a normal diet, cardiologist Frank Sacks, M.D., of Harvard School of Public Health explains. Several foods contain essential fatty acids.
Fish
Some types of fish contain two omega-3 essential fatty acids that can come from the breakdown of another omega-3 acid, alpha-linolenic acid, called ALA. These omega-3 fatty acids, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, occur naturally in fish oil and make up the ingredients found in fish oil supplements. Fish that contain large amounts of EPA and DHA include large, fatty cold-water fish such as halibut, mackerel, salmon, albacore tuna and lake trout. Other fish high in EPA and DHA include herring, sardines and oysters. Fish oils appear to lower cholesterol levels, reduce inflammation and aid in brain development, among other benefits.
Plant Oils
Some plant oils also contain omega-3 fatty acids, but they contain ALA, which differs from fish oil omega-3 fatty acids. Flaxseed and flaxseed oil, canola oil, made from rapeseed, mustard and walnut oil all contain omega-3 fatty acids. A number of oils also contain the omega-6 essential fatty acid linoleic acid, including soybean oil, sesame oil, corn oil, cottonseed oil and safflower oil. Another type of omega-6 fatty acid, gamma-linoleic acid, is found in borage seed oil, black currant oil, evening primrose oil and black currant seed oil. Plant oils may have many of the same health benefits as fish oil, although studies haven't shown that it lowers cholesterol levels, the Linus Pauling Institute reports.
Nuts
Nuts contain both omega-3 and omega-6 fatty acids, with walnuts, pine nuts, pecans and Brazil nuts among the highest in essential fatty acids. Because nuts contain about 80 percent fat, they're high in calories and should be eaten in small amounts, MayoClinic.com advises.
Vegetables
Some vegetables contain ALA. Brussels sprouts, kale, spinach, mungo beans and salad greens all serve as sources of ALA and omega-3 fatty acids for vegetarians who don't eat fish.
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