Name two essential fatty acids and a common dietary source for each.

• A. Linoleic acid (omega-6) from vegetable oils; alpha-linolenic acid (omega-3) from flaxseeds or walnuts; long-chain omega-3s from fatty fish.
• B. Alpha-linolenic acid (omega-3) from red meat; linoleic acid (omega-6) from dairy.
• C. Omega-9 fatty acids are essential; sources are olive oil.
• D. Trans fatty acids from margarine are essential; sources irrelevant.

Answer: (A)

Two essential fatty acids are linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Our bodies can’t make these in adequate amounts, so they must come from the diet. Linoleic acid is commonly found in vegetable oils, such as corn, sunflower, and safflower oils. Alpha-linolenic acid is plentiful in flaxseeds and walnuts. In addition, the longer-chain omega-3 fats, EPA and DHA, are rich in fatty fish and seafood; they’re not classified as essential, but they’re important dietary sources of omega-3s. The other options misstate which fats are essential or provide inaccurate sources.