Essential Fatty Acids and Omega 3

Saturated fats: coconut oil, butter

Mono-unsaturated fats: olive oil

Poly-unsaturated fats:

1. Omega 3: Essential Fatty Acid
• ALA: flax seed, walnuts
• DHA, EPA: fatty fish such as salmon, mackerel, sardines, etc.
2. Omega 6: Essential Fatty Acid
• GLA: evening primrose oil
• food sources: vegetable oil, dairy, sunflower seeds, meat products, nuts and seeds, processed food, etc.
3. Omega 9: Non-essential fatty acid

Omega 6: Omega 3 should be approximately 4:1

Supplementation:

1. liquid is always better than capsules
2. look for EPA + DHA > 1000mg
3. Cod liver oil also contains small amounts of Vitamin A and D naturally vs fish oil

Trans fats: hydrogenated fats