Essential Fatty Acid Chart

Essential Fatty Acid	Function	Sources
Omega 3 (Alpha-linolenic acid)	Protects against cardiovascular disease, decreases LDL cholesterol & increases HDL, helps with depression, anxiety & learning disabilities, lubricates all tissues including joints, skin & hair, improves immune health.	Cold water fish i.e. salmon, trout, tuna, cod, mackerel, sardines, anchovy, flax, hemp, walnut, chia (salba), kukui (candlenut), canola, soybean, dark leafy green vegetables.
Omega 6 (Linoleic acid)	Protects against cardiovascular disease, decreases inflammation & improves rheumatoid arthritis & eczema, aids fat metabolism.	Evening primrose, borage, black currant seed, flax, hemp, sunflower, safflower, walnut, sesame, pumpkin, soybean.
Omega 7 (Palmitoleic acid)	Protects against cardiovascular disease & diabetes, decreases LDL cholesterol & increases HDL, aids in weight loss.	Macadamia nut, olive, sea buckthorn, coconut, palm kernel.
Omega 9 (Oleic acid)	Protects against cardiovascular disease & diabetes, decreases LDL cholesterol & increases HDL, aids in weight loss.	Macadamia nut, olive, avocado, almond, peanut, pecan, cashew, filbert, animal fat, butter.