Sources of fatty acidas in your diet

Sources of fatty acids in your diet

Your diet is reflected in the fatty acid profile of your blood. Your personal fatty acid profile is presented in your home test results, and forms the basis for our suggestions on how you may change your diet. The fatty acid 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 acid content of some common foods.

Almost all foods contain many different fatty acids, including saturated, monounsaturated and polyunsaturated Omega-6 and Omega-3 fatty acids. However, the amount of those fatty acids varies from one food to another, making it possible to change the intake of fatty acids by changing the types of foods consumed.

The following is only a guideline providing examples of food sources for the 11 different fatty acids measured in our home test:

Palmitic acid, C16:0, saturated
Stearic acid, C18:0, saturated
Oleic acid, C18:1, Omega-9
Linoleic acid, C18:2, Omega-6
Alpha-linolenic acid, C18:3, Omega-3
Gamma-linolenic acid, C18:3, Omega-6
Dihomo-gamma-linolenic acid, C20:3, Omega-6
Arachidonic acid (AA), C20:4, Omega-6
Eicosapentaenoic acid (EPA), C20:5, Omega-3
Docosapentaenoic acid (DPA), C22:5, Omega-3
Docosahexaenoic acid (DHA), C22:6, Omega-3

Palmitic acid, C16:0, saturated

Milk and milk products, such as butter, cream, ice cream, sour cream, yoghurt, cheese, etc.
Red meat and products made from red meat
Palm oil and products that contain palm oil, such as pastry, crackers, fried potatoes, potato chips, etc.
Coconut and coconut oil
Avocado and products made from avocado
Poultry and products made from poultry
Eggs and egg products
Various nuts, such as almonds, peanuts and Brazil nuts
Wheat and products made from wheat

Stearic acid, C18:0, saturated

Milk and milk products, such as butter, cream, ice cream, sour cream, yoghurt, cheese, etc.
Red meat and products made from red meat
Palm oil and products that contain palm oil, such as pastry, crackers, fried potatoes, potato chips, etc.
Coconut and coconut oil
Avocado and products made from avocado
Poultry and products made from poultry
Eggs and egg products
Various nuts, such as almonds, peanuts and Brazil nuts
Wheat and products made from wheat

Oleic acid, C18:1, Omega-9

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 and Brazil nuts
Zinzino EssentOil products

Linoleic acid, C18:2, Omega-6

Vegetable oils, such as corn oil, sunflower oil and soy bean oil
Pork meat and fat and products made from pork
Palm oil and products that contain palm oil, such as pastry, crackers, fried potatoes, potato chips, etc.
Avocado and products made from avocado
Poultry and products made from poultry
Eggs and egg products
Wheat and products made from wheat

Alpha-linolenic acid, C18:3, Omega-3

Vegetable oils, such as rapeseed oil and linseed oil
Found in spinach and Brussels sprouts
Found in berries like blueberries and lingonberries
Found in walnuts

Gamma-linolenic acid, C18:3, Omega-6

Found in minor amounts in vegetable oils and meat

Dihomo-gamma-linolenic acid, C20:3, Omega-6

Found in minor amounts in evening primrose oil and blackcurrant seeds

Arachidonic acid (AA), C20:4, Omega-6

Red meat and products made from red meat
Pork meat and fat and products made from pork
Lamb and products made from lamb
Poultry and products made from poultry
Eggs and egg products

Eicosapentaenoic acid (EPA), C20:5, Omega-3

Fatty fish and products made from fatty fish
Liver of white fish
Seafood and algae
Zinzino EssentOil products

Docosapentaenoic acid (DPA), C22:5, Omega-3

Fatty fish and products made from fatty fish
Liver of white fish
Seal oil
Seafood and algae
Zinzino EssentOil products

Docosahexaenoic acid (DHA), C22:6, Omega-3

Fatty fish and products made from fatty fish
Liver of white fish
Seafood and algae
Zinzino EssentOil products

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