Dietary Fat Source Comparison Table
Nutrition & Sports Nutrition Reference Tables
Dietary Fat Source Comparison Table
Food-source examples distinguish plant parent fatty acids from marine long-chain fatty acids.
| Source | Relevant fatty acid | Practical note |
|---|---|---|
| Walnuts and flaxseed | ALA | Grinding and storage affect use and stability |
| Soybean and many seed oils | LA | Portion still contributes substantial energy |
| Oily fish | EPA and DHA | Species and preparation change content |
| Algal products | Often DHA, sometimes EPA | Check the actual product label |
Essential Fatty Acids (EFAs) require dietary provision; linoleic and alpha-linolenic acids are the principal members, rather than every omega fatty acid or all fats.
Essential members: Linoleic and alpha-linolenic acids are essential because humans cannot synthesise their structures from scratch. Essential means that a dietary supply is needed, not that unlimited amounts are beneficial. Different oils, nuts and seeds contribute to this supply. Severely removing all fats can make adequate intake of these fatty acids difficult.
Naming: The omega number locates the first double bond from the methyl end, which differs from the carboxyl end. Total carbon number and total double bonds are separate information. Omega therefore names a structural family rather than a quality score or speed of action; members can differ in length, food sources and function.
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