Dietary advice

Sources of fatty acids in diet

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


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

 

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

 

  1. Palmitic acid, C16:0, saturated
  2. Stearic acid, C18:0, saturated
  3. Oleic acid, C18:1, omega-9
  4. Linolic acid, C18:2, omega-6
  5. Alpha-linoleic acid, C18:3, omega-3
  6. Gamma linoleic acid, C18:3, omega-6
  7. DihomoGamma linoleic acid, C20:3, omega-6
  8. Arachidonic acid (AA), C20:4, omega-6
  9. Eicosapentaenoic acid (EPA), C20:5, omega-3
  10. Docosapentaenoic acid (DPA), C22:5, omega-3
  11. 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 and more
  • Red meat and products made from red meat
  • Palm oil and products that contains palm oil, such as pastry, crackers, fried potatoes, potato chips and more
  • Coconut and coconut oil
  • Avocado and products made from avocado
  • Meat from poultry and products made from meat from poultry
  • Egg 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 and more
  • Red meat and products made from red meat
  • Palm oil and products that contains palm oil, such as pastry, crackers, fried potatoes, potato chips and more
  • Coconut and coconut oil
  • Avocado and products made from avocado
  • Meat from poultry and products made from meat from poultry
  • Egg 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, brazil nuts
  • BioActive Foods products

Linolic acid, C18:2, omega-6

  • Vegetable oils such as corno il, sunflower oil, soy bean oil
  • Pork meat and fat and products made from pork meat
  • Palm oil and products that contains palm oil, such as pastry, crackers, fried potatoes, potato chips and more
  • Avocado and products made from avocado
  • Meat from poultry and products made from poultry
  • Egg and egg products
  • Wheat and products made from wheat

Alpha-linoleic acid, C18:3, omega-3

  • Vegetable oils such as  rapeseed oil and linseed oil
  • Found in spinach and brussels sprout
  • Found in berries like blueberries, lingonberry
  • Found in walnuts

Gamma linoleic acid, C18:3, omega-6

  • Found in minor amounts in vegetable oils and meat

DihomoGamma linoleic 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 meat
  • Meat from lamb and products made from lamb meat
  • Meat from poultry and products made from poultry
  • Egg 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
  • BioActive Foods 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
  • BioActive Foods products

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

  • Fatty fish and products made from fatty fish
  • Liver of white fish
  • Seafood and algae
  • BioActive Foods products