Unsaturated Oils: Structure and Food Sources

Type of Fatty Acid
Key Fatty Acid
Double Bonds
Best Sources
Monounsaturated Omega-9 Oleic acid 18 carbons 1 Olive oil
Polyunsaturated Omega-6s Linoleic acid 18 carbons 2 Safflower, sunflower, Sesame, and Gragpesee Oils
Gamma-linolenic acid 18 carbons 3 Borage, Evening Primrose Oils
Arachidonic acid 20 carbons 4 Beef fat, Egg Yolk
Polyunsaturated Omega-3s Alpha-linolenic acid 18 carbons 3 Flax, Pumpkin, Hemp, Seeds and Walnuts
Eicosapentaenoic acid (EPA) 20 carbons 5 Fish oil
Docosahexaenoic acid (DHA) 22 carbons 6 Fish oil
Source: Adapted, Elson Haas