What are the recommended daily intakes of essential fatty acids?

Essential fatty acids are distributed in the family of omega-3 polyunsaturated fatty acids and omega-6 fatty acids. Since 2009, EFSA (the European Food Safety Authority) has been recommending a daily intake of 12 g of essential fatty acids in adults. These 12 g should ideally be composed of 10 g of omega-6 fatty acids and 2 g of omega-3 fatty acids.

Which foods should you prioritize to manage your intake of omega-6 essential fatty acids?

Omega-6 essential fatty acids are found mainly in oleaginous fruits, especially nuts. Depending on the variety, 30 g of nuts can provide 6 to 11 g of omega-6 fatty acids. It is also found in various vegetable oils , especially grape seed oil, sunflower oil, corn oil and walnut oil. Poultry (eg chicken, duck, turkey) and offal also contain an interesting proportion. This is also the case for some fish such as white tuna, salmon and oil sardines.

Which foods should I choose to consume enough omega-3 essential fatty acids?

Omega-3s can be found in various foods of plant or animal origin. In plants, it is omega-3 called alpha linoleic acid which is mainly represented. It is mainly concentrated in vegetable oils, especially soybean oil, rapeseed oil and walnut oil. These oils are easy to use to flavor a salad, for example ...

As for animal foods, the best sources of omega-3 essential fatty acids are fatty fish such as salmon or herring, as well as shellfish and shellfish. Snails are also very good sources of omega-3.

The rabbit, game and goose can also provide an interesting amount.