Food Sources For Essential Fatty Acids

Alpha-linolenic acid and linoleic acid are two essential fatty acids your body cannot produce and must get from food. Alpha-linolenic acid is an omega-3 fatty acid found in certain plant-based foods. Your body can convert alpha-linolenic acid into long-chain omega-3 fatty acids. Linoleic acid is an omega-6 fatty acid found in nuts, seeds and vegetable oils. Inside your body, linoleic acid can convert to gamma-linolenic acid and arachidonic acid.

Flaxseed Oil

Flaxseeds contain alpha-linolenic acid, antioxidants and fiber, which helps with bowel movement regularity. Flaxseed oil contains high concentrations of alpha-linolenic acid that can help you reduce total cholesterol and LDL cholesterol, the bad cholesterol, and may lower your risk of cardiovascular disease. One tbsp. of flaxseed oil contains 7.3 g of alpha-linolenic acid. You can consume flaxseed oil alone or mix it with beverages or food. Alpha-linolenic acid from flaxseed oil may also reduce your risk of cancer. Research by scientists at the University of Toronto in Canada, published in "Molecular Nutrition and Food Research" in 2010, discovered that flaxseed oil inhibits estrogen-receptor human breast tumor growth. The research concludes that the alpha-linolenic aid content in flaxseed oil is the likely reason for the oil's anti-tumor properties.

Walnuts

Walnuts are also a good source of alpha-linolenic acid. One ounce of black walnuts provides 0.6 g of the fatty acid. Consuming walnuts may reduce your cholesterol levels and improve the function of epithelial cells that line the interior walls of your arteries. Research published in the journal "Circulation" in 2004 discovered that a diet that includes walnuts reduces cholesterol and LDL cholesterol, and improves blood flow through improved endothelium function in blood vessels.

Safflower Oil

Safflower oil comes from the seeds of the safflower plant. The oil is used to cook foods and as an ingredient in salad dressings and other packaged food products. One tbsp. of safflower oil contains 10.1 g of linoleic acid. The USDA recommends that you replace saturated fat and trans fats in your diet with vegetable oils that are rich in monounsaturated fatty acids and polyunsaturated fatty acids, such as safflower oil.

Pine Nuts

Chefs add pine nuts to salads, desserts and dishes made with vegetables, fish and meat for texture and an exotic taste. An ounce of pine nuts contain 9.4 g of linoleic acid. Consuming pine nuts may prevent fat gain. Research published in the "Journal of Agricultural and Food Chemistry" in 2008 discovered that mice fed oil from pine nuts and conjugated linoleic acid had lower blood and liver levels of fat than controls, and that these oils may prevent fat accumulation in cells.