Foods that Contain AA (Arachidonic Acid)

January 12, 2026 •

4 min read

Arachidonic acid (AA) is a vital omega-6 polyunsaturated fatty acid found abundantly in the brain, muscles, and liver. AA is primarily obtained from a variety of animal products, though some vegan sources also exist, and it is a key component for cell membrane structure and inflammatory responses.

Quick Summary

This article details dietary sources of arachidonic acid (AA), including meat, eggs, and seafood. It outlines the role of AA in the body and distinguishes between animal-based and plant-based sources, along with providing a comparison of food types.

Key Points

Animal Products Are Key Sources: Most preformed arachidonic acid (AA) in the diet comes from animal fats, including meat, eggs, and fish.
Meat and Poultry are Rich: Fatty cuts of beef, pork, and chicken are significant sources of AA, with organ meats like liver and brain being especially concentrated.
Egg Yolks Deliver AA: Egg yolks contain a high amount of AA and contribute substantially to dietary intake.
Vegan Sources Use Conversion: Healthy adults on plant-based diets produce AA from linoleic acid (found in vegetable oils and nuts), as plants do not contain preformed AA.
Balance is Crucial: Maintaining a healthy balance between omega-6 (like AA) and omega-3 fatty acids is more important than eliminating AA.
AA is Essential for Health: AA plays a vital role in cell membrane health, brain development, and the body's inflammatory response, which is crucial for muscle repair.

What is Arachidonic Acid (AA)?

Arachidonic acid (AA), sometimes abbreviated as ARA, is an omega-6 polyunsaturated fatty acid (PUFA). It is a critical component of cell membranes throughout the body, particularly concentrated in the brain, muscles, and liver. As a signaling molecule, it acts as a precursor for eicosanoids, a family of compounds that regulate inflammation, immunity, and blood clotting. While a certain level of inflammation is necessary for healing and muscle growth, a balance with anti-inflammatory omega-3 fatty acids is important for overall health. The human body can synthesize some AA from linoleic acid (another omega-6 fatty acid), but a significant portion of AA intake comes directly from food.

Primary Animal-Based Sources of AA

Most of the preformed arachidonic acid in a typical diet comes from animal-based foods. These sources include meat, poultry, eggs, fish, and dairy.

Meat and Poultry: Beef, pork, and chicken are some of the most significant dietary contributors to AA intake. Organ meats, such as liver, are especially rich sources. Ground beef, pork ribs, and chicken with skin also contain notable amounts due to their fat content.
Eggs: The yolk of an egg is a concentrated source of AA. Regular consumption of eggs, particularly the yolks, contributes substantially to AA levels.
Fish and Seafood: Many types of fish and seafood also provide a good amount of AA, in addition to beneficial omega-3 fatty acids like DHA and EPA. Examples include eel, salmon, and herring.
Dairy Products: Full-fat dairy, such as cheese and butter, contains AA, though typically in lower concentrations compared to meat or eggs. Leaner or fat-free dairy options will have negligible amounts.

Can Plant-Based Diets Contain AA?

For those following a plant-based diet, obtaining preformed AA directly from food is nearly impossible, as plants do not synthesize this fatty acid. Instead, the body must convert linoleic acid (LA) from other sources into AA. The conversion process is relatively inefficient, but a low AA intake does not necessarily lead to a deficiency in healthy adults, as the body can adapt.

Precursor Sources (Linoleic Acid): Plant oils such as sunflower, corn, and safflower are rich in linoleic acid. These oils provide the raw material from which the body can produce AA. Other sources include nuts (e.g., walnuts) and seeds.
Vegan Algal Sources: Some green microalgae, such as Myrmecia incisa, have been found to accumulate AA. These are used to create AA supplements for infant formula and can be a source for vegan supplements. Seaweed is another potential vegan source of AA.

Comparison Table of AA Content

This table illustrates the general concentration of arachidonic acid in various food groups. Values are approximate and can vary based on the specific cut, preparation, and animal's diet.


Food Type	AA Content (Relative)	Primary Source	Notes
Organ Meats	Very High	Animal	Beef liver, brain, and kidney are particularly rich.
Eggs (Yolk)	High	Animal	One of the top dietary sources of AA.
Poultry (with skin)	High	Animal	Chicken and turkey with the skin on contain more AA.
Red Meat	Medium-High	Animal	Fatty cuts of beef, pork, and lamb are significant sources.
Fish/Seafood	Medium	Animal	Varying levels, with species like eel having higher content.
Dairy (Full-Fat)	Medium	Animal	Whole milk, cheese, and butter contain smaller amounts.
Algae/Seaweed	Low-Medium	Plant/Microbial	Found in some microalgae and seaweed; can be used for supplements.
Plant Oils	Zero (Precursor)	Plant	Contains the precursor fatty acid, linoleic acid.

The Role of Balance and Diet

While AA is essential for various bodily functions, its metabolites are involved in inflammatory processes. This has led to the common misconception that all omega-6 fatty acids are 'bad' and promote inflammation, while omega-3s are 'good' and anti-inflammatory. In reality, both fatty acid families are crucial, and it's the ratio and balance between them that is most important. Consuming an appropriate balance, rather than simply restricting one type, is the recommended approach for managing overall health.

For example, balancing a meal high in AA (like a steak) with a side dish rich in omega-3s (like a salad with walnuts) can be a smart strategy. For those on plant-based diets, ensuring adequate intake of omega-3s from flaxseeds or algae oil, alongside linoleic acid from nuts and seeds, is vital for proper fatty acid conversion and balance.

Conclusion

Arachidonic acid is a key omega-6 fatty acid, predominantly found in animal products such as meat, eggs, and seafood. While plants do not contain AA directly, they are rich in its precursor, linoleic acid, which the body can convert. The key to a healthy diet is not necessarily to eliminate AA but to maintain a balanced intake of both omega-6 and omega-3 fatty acids. By understanding which foods contain AA, individuals can make informed choices to support their health and nutritional needs.

Arachidonic acid: Physiological roles and potential health benefits

Frequently Asked Questions

Organ meats, such as beef brain and liver, tend to have the highest concentrations of arachidonic acid. After organ meats, egg yolks, chicken with skin, and fatty red meats are also very high in AA.

Plant-based foods do not contain preformed arachidonic acid, with the rare exception of some algae and seaweed. However, the human body can produce AA from linoleic acid, an omega-6 fatty acid found in vegetable oils, nuts, and seeds.

Arachidonic acid is essential for many physiological functions, including brain health and muscle growth. However, it is also involved in inflammation. The key to health is maintaining a proper balance between omega-6 (AA) and omega-3 fatty acids.

Due to lower dietary intake, vegetarians and vegans may have lower AA levels compared to omnivores, though studies on long-term health impacts are inconsistent. The body's ability to synthesize AA from linoleic acid helps compensate.

Arachidonic acid is a precursor to eicosanoids, which are signaling molecules that help mediate inflammation. While this is a necessary part of the immune response, an imbalance with omega-3 fatty acids can contribute to chronic inflammation.

Yes, AA is one of the most abundant fatty acids in the brain and is crucial for proper brain development and cognitive function. Adequate levels are particularly important during infancy and early neurological development.

You can balance your intake by pairing AA-rich foods with omega-3 sources. For example, have fish or walnuts alongside meat dishes. Ensuring a diverse diet rich in both fatty acids is the best approach.