Sources

Linoleic Acid (Omega-6 family)

Good sources :

• Oils from sunflower, safflower, corn, sesame, poppy, wheat germ, soybean and walnut
• Wheat germ
• Vegetables
• Sunflower, sesame, poppy seeds, pumpkin seeds and walnuts
• Grains
• Legumes

Alpha Linolenic Acid (Omega-3 family)

Good sources :

• Oils from walnut, rapeseed, wheat germ, flax seed and soybean
• Cold water fish
• Flaxseeds (linseeds)
• Mustard and pumpkin seeds
• Dark green vegetables
• Soybeans
• Walnuts
• Wheat germ
• Some sea foods

Oils which contain high level of alpha linolenic acid have to be used for dressing. It is better not to cook them otherwise you will destroy the EFA.