Natural Source of Essential Fatty Acid
Essential fatty acids cannot be manufactured in the human body and must be obtained through diet. The two families of essential fatty acids are omega-3 and omega-6 fatty acids. Omega-3 and omega-6 fatty acids work together to reduce various health conditions. Natural sources of essential fatty acid come from animals, plants and oils. You can find some sources that contain one or both of these nutrients.
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Omega-6 Fatty Acids
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Omega-6 essential fatty acids work with omega-3 fatty acids to promote heart health. The American Heart Association website says you need to consume about five to 10 percent of your calories from omega-6. Deficiencies of this fatty acid are rare for westernized countries like the United States and Israel. According to the University of Maryland Medical Center website, people in North America and Israel get too much omega-6 in their diets in conjunction with omega-3. Omega-6 helps menopausal symptoms, eye disease, multiple sclerosis, premenstrual syndrome, high blood pressure, osteoporosis, eczema, acne, allergies and alcohol cravings.
Omega-3 Fatty Acids
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Omega-3 fatty acids support a number of bodily functions. According to the University of Maryland Medical Center website, eating foods containing omega-3 fatty acids decreases inflammation and reduces risks of heart disease, cancer and arthritis. Brain function depends on this fatty acid and pregnant and nursing women need this nutrient to help their babies' vision and nerve functions. Lack of omega-3 fatty acids causes tiredness, memory problems, dry skin, depression and poor circulation.
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Fatty Fish
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Natural sources of omega-3 fatty acid are fish and other marine life. These sources include salmon, tuna, halibut, mackerel, lake trout, herring, sardines, tuna, krill and marine algae. They contain unsaturated fats that are leaner than animal proteins like beef, goose and fried meats. Eat these fish at least twice a week. Avoid swordfish, shark, albacore tuna, herring and king mackerel if you are pregnant because of mercury levels.
Vegetable Omega-3
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Vegetarian sources of omega-3 fatty acids are important if you are a strict vegetarian or vegan. Plants rich in omega-3 include ground flaxseed, walnuts, soybeans, whole grains, spirulina, leaf greens, mustard seed and hemp seeds. Oil sources of this essential fatty acid include flaxseed, olive, canola, walnut and hemp.
Omega-6 Sources
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Many natural sources of omega-6 essential fatty acids overlap with omega-3 sources like leafy greens, seeds, nuts, grains and vegetable oils. The Physicians Committee for Responsible Medicine website says rare oils like black current, borage, evening primrose and hemp contain omega-6.
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