Where Can We Get Fatty Acids for a Healthier Diet?

December 5, 2025 •

3 min read

According to the National Institutes of Health, the average American diet contains a significantly higher ratio of omega-6 to omega-3 fatty acids than recommended. Understanding where can we get fatty acids from balanced sources is crucial for maintaining overall health, including heart and brain function.

Quick Summary

Diverse food sources provide essential fatty acids, vital for cellular function, inflammation regulation, and overall health. Key sources include fatty fish, nuts, seeds, and vegetable oils, which supply different types of these fats necessary for a balanced diet.

Key Points

Essential Intake: The body cannot produce essential fatty acids like omega-3 (ALA) and omega-6 (LA), so they must be obtained from dietary sources.
Omega-3 Rich Foods: Excellent sources of EPA and DHA are fatty fish like salmon, mackerel, and herring, while ALA is abundant in flaxseed, chia seeds, and walnuts.
Omega-6 Sources: Common vegetable oils such as corn, sunflower, and soybean oil are high in omega-6 fatty acids, as are many nuts and seeds.
Balanced Ratio: The ratio of omega-6 to omega-3 is crucial for health; aiming for a lower ratio by increasing omega-3 intake is beneficial for reducing inflammation.
Plant-Based Options: Vegans can get sufficient ALA from plant sources, and can also find direct EPA and DHA in supplements derived from algae.
Heart-Healthy Fats: Monounsaturated fats found in olive oil and avocados, along with polyunsaturated fats, are important for managing cholesterol levels and supporting heart health.

Understanding the Different Kinds of Fatty Acids

Fatty acids are the building blocks of the fat in our bodies and in the food we eat. They are crucial for energy, cellular functions, and forming cell membranes. Not all fats are created equal; they are primarily categorized into saturated and unsaturated fats. Unsaturated fats are further divided into monounsaturated and polyunsaturated, which include the essential omega-3 and omega-6 fatty acids. The body cannot produce essential fatty acids on its own, so they must be obtained through diet.

Polyunsaturated Fatty Acids: Omega-3 and Omega-6

Two families of polyunsaturated fats, omega-3 and omega-6, are essential for health and must be consumed in the right balance.

Omega-3s: Known for their anti-inflammatory properties and benefits for heart and cognitive health. The three main types are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).
- ALA Sources: Primarily found in plant-based foods such as flaxseed, chia seeds, walnuts, and canola oil. The body can convert some ALA to EPA and DHA, but the conversion rate is very low.
- EPA and DHA Sources: Abundant in fatty, cold-water fish, such as salmon, mackerel, herring, and sardines. Algal oil is a vegan source of EPA and DHA.
Omega-6s: Found in vegetable oils, nuts, and seeds. While necessary for health, many Western diets contain an excessive amount, which can promote inflammation. The key omega-6 is linoleic acid (LA).
- Sources: High concentrations are found in sunflower oil, corn oil, and soybean oil. Nuts and seeds like walnuts and pumpkin seeds also provide omega-6.

Monounsaturated Fatty Acids

Monounsaturated fats are considered healthy fats that help protect your heart by maintaining levels of 'good' HDL cholesterol while reducing 'bad' LDL cholesterol.

Sources: Excellent sources include olive oil, avocados, almonds, peanuts, and cashews.

Saturated Fatty Acids

Found primarily in animal products and some plant-based oils, saturated fats should be consumed in moderation.

Sources: Red meat, full-fat dairy, butter, coconut oil, and palm oil.

Rich Dietary Sources of Essential Fatty Acids

Incorporating a variety of foods ensures a balanced intake of the different types of fatty acids. Here are some of the best sources for your diet:

Fatty Fish: Excellent for preformed EPA and DHA. Salmon, mackerel, sardines, and herring are all great choices. The American Heart Association recommends at least two servings of fatty fish per week.
Nuts and Seeds: A powerhouse for plant-based ALA and omega-6s. Ground flaxseed, chia seeds, and walnuts are especially high in ALA.
Plant-Based Oils: Cooking oils can be a major source. Canola oil and flaxseed oil contain significant ALA, while olive oil is a great source of monounsaturated fats.
Fortified Foods: Many products like eggs, milk, and yogurts are now fortified with omega-3s to boost intake.
Algal Oil: A direct vegan source of EPA and DHA, derived from microalgae.

How to Balance Your Omega-3 and Omega-6 Intake

The ratio of omega-6 to omega-3 is a key consideration. The modern Western diet often has a ratio of 10:1 to 20:1, while a healthier ratio is closer to 4:1 or lower.


Feature	OMEGA-3 Fatty Acids	OMEGA-6 Fatty Acids
Primary Role	Anti-inflammatory, support heart and brain health.	Pro-inflammatory (when in excess), essential for cell function.
Key Food Sources	Fatty fish (salmon, mackerel), flaxseed, chia seeds, walnuts, algal oil.	Vegetable oils (corn, soy, sunflower), nuts, seeds, poultry.
Balance Goal	Increase intake to reduce inflammation.	Reduce intake to balance with omega-3s.
Typical Western Diet	Often deficient.	Often excessive.
Best Practice	Prioritize diverse sources, especially fatty fish or algal oil for EPA/DHA.	Choose healthier oils (like olive or canola) and moderate intake from processed foods.

Conclusion

Sourcing fatty acids is a straightforward and vital component of a healthy diet. By consciously incorporating a variety of fatty fish, nuts, seeds, and healthy plant-based oils, you can ensure an optimal intake of essential omega-3s, omega-6s, and monounsaturated fats. Moving away from excessive reliance on highly processed foods and fatty meats, and toward a diverse, whole-food-based approach is the most effective strategy for balancing your fatty acid consumption and supporting long-term health. For further reading on dietary fat guidelines, consider consulting the American Heart Association website.

Frequently Asked Questions

Omega-3 and omega-6 are both polyunsaturated fatty acids. The key difference lies in their chemical structure and biological effects: omega-3s are generally anti-inflammatory, while omega-6s can be pro-inflammatory when consumed in high amounts, especially when the balance with omega-3s is poor.

No, while fatty fish and fish oil are the richest sources of EPA and DHA, plant-based sources like flaxseed, chia seeds, and walnuts provide ALA. For a direct plant-based source of EPA and DHA, algal oil is available.

On a vegan diet, you can increase your intake of fatty acids by regularly consuming plant-based sources such as flaxseed, chia seeds, walnuts, hemp seeds, and soy products. Algal oil supplements are a reliable way to get preformed EPA and DHA.

Foods rich in monounsaturated fats include olive oil, avocado, peanuts, almonds, cashews, and certain seeds like sesame and pumpkin seeds.

No, fats are an essential part of a healthy diet. Unsaturated fats, including polyunsaturated (omega-3 and omega-6) and monounsaturated fats, are considered 'good' fats that support heart health and cellular function. The key is to balance healthy fats and limit unhealthy saturated and trans fats.

To improve your omega-6 to omega-3 ratio, focus on increasing your intake of omega-3 rich foods like fatty fish and flaxseed, while moderating your consumption of omega-6 heavy vegetable oils and processed foods.

Adequate intake of fatty acids supports cardiovascular health, reduces inflammation, improves brain function, aids in eye health, and contributes to the structural integrity of cell membranes.