Essential Fatty Acids (EFAs) are necessary fats. The body cannot produce them on its own. This means they must be obtained from food sources. They include:

• Omega-3 Fatty Acids (Anti-inflammatory, supports brain & heart health)
• Omega-6 Fatty Acids (Supports skin, hormones, and immune function but must be balanced with Omega-3s)

---

🔹 Best Food Sources of Omega-3 Fatty Acids

✅ Cold-Water Fatty Fish (High EPA & DHA) – Most Bioavailable

• Salmon
• Sardines
• Mackerel
• Herring
• Anchovies
• Tuna

✅ Plant-Based Omega-3s (ALA – Converts to EPA & DHA in small amounts)

• Chia Seeds
• Flaxseeds
• Hemp Seeds
• Walnuts
• Perilla Seeds

✅ Seaweed & Algae (Good for vegetarians & vegans)

• Nori
• Spirulina
• Chlorella

✅ Grass-Fed Animal Sources

• Pasture-raised eggs
• Grass-fed butter
• Grass-fed beef

📌 Note: The body converts ALA (from plant sources) into EPA & DHA very inefficiently (5-10%). Therefore, fish or algae-based Omega-3s are preferable for cardiovascular, brain, and anti-inflammatory benefits.

---

🔹 Best Food Sources of Omega-6 Fatty Acids (Need Proper Balance with Omega-3s)

✅ Healthy Omega-6 Sources

• Evening Primrose Oil
• Borage Oil
• Hemp Seeds
• Sunflower Seeds
• Sesame Seeds
• Pumpkin Seeds
• Safflower Oil

❌ Avoid Excess Omega-6 from Processed Sources (Causes Inflammation)

• Processed vegetable oils (soybean oil, corn oil, canola oil)
• Fried foods
• Processed snacks

📌 Omega-6 is essential in moderation but is already high in many processed foods. The ideal ratio of Omega-6 to Omega-3 is 3:1 or lower for reducing inflammation.

---

🔹 Best Food Sources of Omega-9 Fatty Acids (Non-Essential but Beneficial)

✅ Healthy Omega-9 Sources

• Extra Virgin Olive Oil
• Avocados
• Almonds
• Macadamia Nuts
• Pecans

📌 Omega-9 is not essential because the body can make it. However, it supports heart health. It also reduces inflammation. Additionally, it stabilizes blood sugar.

---