Sources of fatty acids in diet
Your diet is reflected in the fatty acids profile of your blood. Your personal fatty acids profile is presented in your Omega Health Test, and forms the basis for our suggestions on how you may change your diet. The fatty acids profile provides an overview of the 11 most important fatty acids in your blood (98 % of total fatty acids). To be able to change your diet efficiently, you need to know the fatty acids content of normal foods.
Almost all foods contain many different fatty acids, including saturated-, monounsaturated- and polyunsaturated omega-6 and omega-3 fatty acids. However, the amout of the various fatty acids varies from one food to another, making it possible to change the intake of fatty acids by changing foods.
The following is only a guideline providing examples of food sources from the different fat groups:
Saturated fat
Palmitic acid, C16:0, saturated
Stearic acid, C18:0, saturated
Food sources
Milk and milk products; such as butter, cream, ice cream, sour cream, yoghurt, cheese and more.
Red meat and products made from red meat
Palm oil and products that contains palm oil, such as pastry, crackers, fried potatoes, potato chips and more
Coconut and coconut oil.
Avocado and products made from avocado.
Meat from poultry and products made from meat from poultry.
Egg and egg products.
Various nuts such as almonds, peanuts and brazil nuts.
Wheat and products made from wheat.
Monounsaturated fat
Oleic acid, C18:1, omega-9
Food Sources
Vegetable oils such as olive oil, rapeseed oil and sesame oil
Avocado and products made from avocado.
Various nuts such as almonds, peanuts, walnuts, hazelnuts, brazil nuts.
Polyunsaturated Omega-6 fat
Linolic acid, C18:2, omega-6
Gamma linoleic acid, C18:3, omega-6
DihomoGamma linoleic acid, C20:3, omega-6
Arachidonic acid (AA), C20:4, omega-6
Food Sources
Vegetable oils such as corn oil, sunflower oil, soy bean oil.
Pork meat and fat and products made from pork meat.
Palm oil and products that contains palm oil, such as pastry, crackers, fried potatoes, potato chips and more.
Avocado and products made from avocado.
Meat from poultry and products made from poultry.
Egg and egg products.
Wheat and products made from wheat. Red meat and products made from red meat.
Meat from lamb and products made from lamb meat
Polyunsaturated Omega-3 fat
Eicosapentaenoic acid (EPA), C20:5, omega-3
Docosapentaenoic acid (DPA), C22:5, omega-3
Docosahexaenoic acid (DHA), C22:6, omega-3 Alpha-linoleic acid, C18:3, omega-3
Food Sources
Marine Omega-3 in fatty fish and products made from fatty Fish,
liver of white fish, seafood and algae, seal oil.
Vegetable Omega-3 in vegetable oils such as rapeseed oil and linseed oil, spinach and brussels sprout, berries like blueberries, lingonberry, and walnuts.