The Good Fat Chat Tables
Table 14
|
PUFA |
Derived From
|
Can Be
Converted To |
|
Omega-3 |
Alpha-linolenic
acid (18:3n-3)* |
Eicosapentaenoic
acid (20:5) |
|
Omega-6 |
Cis-linoleic
acid (18:2n-6)* |
Docosahexaenoic acid (22:6) |
|
Omega-7 |
Palmitoleic
acid |
Gamma-linolenic
acid (GLA, 18:3n-6) |
|
Omega-9 |
Oleic
acid |
Arachidonic
acid (AA, 20:4n-6)+ |
*Essential
fatty acids
+Conversion
to AA from dihomo-GLA (20:3n-6)
Population |
Recommendation |
|
Patients
without coronary heart disease (CHD) |
Eat
a variety of (preferably fatty) fish at least two times per week. Include oils rich in alpha-linolenic
acid. |
|
Patients
with CHD |
Consume
approximately 1 gram of eicosapentaenoic acid (EPA) + docosahexaenoic acid
(DHA) per day, preferably from fatty fish.
Consult a physician before supplementing. |
|
Patients
with high triglycerides |
Consume
2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s
care. |
Adapted
from the Fish and Omega-3 Fatty Acids, American Heart Association
Recommendation, www.americanheart.org
Table 34
|
Polyunsaturated
Fatty Acids |
Food Sources |
|
Alpha-linolenic
acid |
Canola,
flaxseed, linseed, and rapeseed oils, walnuts, and green leafy vegetables |
|
Cis-linoleic
acid |
Cereals,
eggs, poultry, most vegetable oils (especially sunflower, saffola, and corn),
whole grain breads, baked goods, and margarine |
|
Gamma-linolenic
acid (GLA) |
Human
milk, evening primrose oil, borage oil, black currant oil, and hemp seed oil |
|
Dihomo-GLA |
Human
milk, liver, testes, adrenals, and kidneys |
|
Arachidonic
acid |
Human
milk, cow’s milk, meat, egg yolks, some seaweed, and shrimp |
|
Eicosapentaenoic
acid and Docosahexaenoic acid |
Marine
fish |
|
Oleic
acid |
Olive
oil |
|
Palmitoleic
acid |
Macadamia
oil |