Linoleic acid, or LA, an omega-6 fatty acid, and alpha-linolenic acid, or ALA, an omega-3 fatty acid are essential fatty acids. You may also need docosahexaenoic acid, or DHA, from your diet, too. They are critical components of cells in your visual and nervous systems, and you also need them for good heart health and a strong immune system. Learn about the best natural sources of these essential fatty acids to make sure you get enough.
Flaxseed
Flaxseed oil provides 7.3 g ALA per tablespoon, and the Mayo Clinic states that a tablespoon of flaxseed has 100 percent of the daily value for ALA, or 1.6 g. However, unlike flaxseed, flaxseed oil does not contain beneficial dietary fiber and lignans, which may reduce your risk for constipation. Ground flaxseed is a better source of ALA than whole flaxseed because it is easier for your body to absorb the nutrients from ground seeds.
Nuts and Seeds
Nuts and seeds are among the best natural sources of LAs. According to the Linus Pauling Institute Micronutrient Information Center, a 1-oz. serving of sunflower seeds or pine nuts provides more than 9 g ALAs, and brazil nuts and pecans provide about 6 g. Walnuts have LAs and they are also good sources of ALAs, with about 2.6 g per 1-oz. serving of English walnuts, and 0.6 g ALA per 1 oz. of black walnuts.
Vegetable Oils
Walnut, canola, soybean and mustard oil provide 0.8 to 1.4 g ALAs per serving, according to the Linus Pauling Institute Micronutrient Information Center. You can get LAs from vegetable oils, such as safflower oil, with 10.1 g; sunflower, soybean or corn oil with 6.9 to 8.9 g; or sesame oil, with 5.6 g per serving. Instead of using saturated fats such as butter, palm oil or coconut oil, use vegetable oils with omegas to reduce your risk for heart disease.
Fatty Fish
Your body can convert a limited amount of ALAs into long-chain omega-3 fatty acids called docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. DHA and EPA from your diet can be essential for good health. You can get them from fatty fish and shellfish, including herring, with 1.8 g of total DHA plus EPA; salmon, oysters and sardines, with 1 to 1.5 g; and trout, crab and canned tuna, with up to 1 g in a 3-oz. serving.
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