Foods Rich in PUFAs

Table Scraps Rich in PUFAs

n-6 PUFAs
Linoleic acid (LA)
corn, cottonseed, flax, hemp, peanut, rice bran, safflower, sesame, soybean, sunflower, and wheat germ oils, tree nuts (almonds, pecans, and pistachios)
Gamma-linolenic acid (GLA)
black currant seed, borage, evening primrose, hemp
Arachidonic acid (AA)
dairy products, eggs, meat, shellfish, freshwater fish and marine fish from sub-tropical and tropical environments

n-3 PUFAs
Alpha-linolenic acid (LNA)
canola, flax, hemp, perilla, soybean, and walnut oils, green leafy vegetables (low levels)
Eicosapentaenoic acid and Docosahexaenoic acid (EPA and DHA)
fatty marine fish from colder waters: bluefish, eel, halibut, herring, mackerel, salmon, sturgeon, and tuna; some fish from warmer marine waters: bream, menhaden, and sardines; freshwater fish

Return to “The Essential PUFA Guide”