Foods Containing Essential Fatty Acids - The Ugly Truth That No One Is Telling You!

We all know that essential fatty acids -- Omega 3 and Omega 6 are vital for our overall health and well-being. So, what are the best natural foods containing essential fatty acids in high levels? Find out the expert answers in this article.

Our body does not produce essential fatty acids; therefore they need to be supplemented by consuming foods containing essential fatty acids in good quantity. They are found in plant-based foods sources as well as animal-based food sources.

Let us look at 2 important fatty acids that are found primarily in plant-based food sources --

1) Linolenic acid -- it is found primarily in seeds, grains, safflower oil, corn oil, sunflower oil, soybean oil, beans, vegetables, etc.

2) Alpha linolenic acid -- it is found in flaxseed oil, green leafy vegetables such as spinach, walnut oil, mustard seeds, spirulina, pumpkin seeds, soybean oil and rapeseed (canola oil).

Most people are aware of Omega 3 and Omega 6 fatty acids. They both are essential for our health and well-being. But in recent years, the proportion of Omega 6 versus Omega 3 in the average Western diet has become very imbalanced.

Two other important Omega 3 fatty acids that are primarily found in animal based food sources are --

1. DHA (docosahexaenoic acid)

2. EPA (eiocosapentaenoic acid)

While their ideal ratio is around 3:1 to 5:1; in the average Western diet this ration has reached alarming proportions to around 20:1 to 30:1. What it means is that the average Western individual is consuming 4 to 6 times of the normal levels of Omega 6 as compared to Omega 3. This is the huge imbalance and could lead to a lot of health problems in the years to come.

The solution to this problem is to cut back the foods rich in Omega 6 fatty acids and increase the food sources in our diet that are rich in omega-3 fatty acids.

Therefore, we should reduce our intake of sunflower oil, safflower, soybean and corn oil as they are rich in linoleic acid, which is an Omega 6 fatty acid.

On the other hand, we should consume more foods containing essential fatty acids -- ALA, as it is an omega-3 fatty acid. ALA is converted into DHA and EPA by our body before it can be used by the organs such as heart, brain, etc.

This conversion process of ALA to DHA and EPA does not always happen in the smoothest and efficient manner due to various reasons such as a sub par health or in elderly people.

Therefore, it makes a lot of sense to consume those foods containing essential fatty acids - DHA and EPA directly. Some of the foods that are rich in omega-3 fatty acids DHA and EPA are --
-- Grass-fed meat
-- Organic eggs
-- Deep water fatty fish
-- purified fish oil supplements

Most of the meat such as chicken, beef, sheep, etc. that is sold in the local supermarkets is the one that is grain-fed. Similarly the fish sold in supermarkets is the one that is fed on food pellets. They are very deficient in Omega 3 fatty acids as this is not their natural diet.

But you can find the grass-fed meat in the local farmer's market or in speciality grocery stores. They are slightly more expensive but are worthwhile for achieving a good health.

Purified fish oil supplements are one of the most effective, economic and easy means to supplement the daily requirements of Omega 3 fatty acids DHA and EPA. Make sure that you look for molecularly distilled or "pharmaceutical grade" fish oil supplements as they are free of the risk of contaminants such as mercury, lead, PCBs, etc.

You can find high quality purified fish oil omega-3 supplements for around $15-20 for a month. They are one of the best means to reap the amazing health benefits of Omega 3s, achieving a sharp mind and a healthy body naturally without the risk of contaminants.

Vijay K Raisinghani is a Natural Healthcare Expert and a passionate advocate of Omega 3 Fish oils for a healthy mind and body. His website http://www.your-omega3-fish-oil-guide.com provides a wealth of information on what works and what doesn't work in Omega 3 fish oils to achieve a young, vibrant and robust health.