The best sources of the two triply essential fatty acids

Given that …

  • the human digestive system cannot extract either the omega-6 linoleic acid (LA) or the omega-3 alpha-linolenic acid (ALA) directly from fruit, vegetables, grains or cereal
  • the pristine vibrancy of these fatty acids (and therefore their ability to perform their functions in the body) is easily damaged by exposure to:
    • temperatures above 49 °Centigrade (C)/120°Fahrenheit (F), (as usually occurs in the manufacture of processed and cooked foods)
    • oxygen, air and light
    • antibiotics
    • environmental pollution like air pollution and pesticides

… the best pristine, vibrant, organic sources of ‘triply essential’ LA and ALA for humans are organically-grown, unprocessed, raw nuts and seeds, and cold-pressed oils from those pristine, raw nuts and seeds, where the temperature during pressing never rose above 49°C/120°F.

  • Nuts and seeds which contain significant amounts of LA and ALA are: (nuts) walnut, brazil, peanut, (seeds) borage, evening primrose, hempseed, pumpkin, sesame, flaxseed, safflower and sunflower
  • No nut or seed contains an ideal, ready-to-use omega-6 to omega-3 blend with a ratio of 2:1. You will need to mix your own blend which:
    • delivers around 2,000 milligrams daily of ‘triply essential’ LA
    • delivers around 1,000 milligrams daily of ‘triply essential’ ALA
  • organically-produced, whole, unpasteurised (raw), unhomogenised milk and dairy products where, again, the temperature during preparation never rose above 49°C/120°F

Brian Peskin’s recommendation

Having compared (i) the body’s needs for pristine, vibrant LA and ALA with (ii) the levels currently consumed in the average US diet, Brian Peskin recommends that an American adult weighing between 120 and 150 US pounds (54-68 kilograms) take ~2,900mg (three-quarters of a teaspoonful) daily of a mix of pristine, vibrant ‘triply essential’ LA and ALA with a LA:ALA ratio of between 1:1 and 2.5:1. He points out that, in order to achieve this, one would need to consume around, e.g.:

  • (liquids) seven grams of oils cold-pressed from pristine, vibrant, ‘raw’ organically-grown plants, and suggests five grams of sesame oil plus two grams of flaxseed oil a day OR
  • (solids) ten grams of pristine, vibrant, ‘raw’, organically-grown pumpkin seeds a day

He stresses that both consuming ‘triply essential’ fatty acids and consuming them in the correct omega-6: omega-3 ratio are very important. Pristine, vibrant ‘triply essential’ fatty acids repair and maintain the cell and mitochondrial membranes far more effectively than essential fatty acids in oils pressed from seeds and nuts industrially grown with chemical pesticides and fertilisers. Consuming even ‘triply essential’ fatty acids in ratios outside the above range do not appear to improve cell oxygenation.


(i) The European Food Safety Authority

Having considered the best and most recent work on the issue, in 2009 the European Food Safety Authority recommended daily intakes of:

  • omega-6 linoleic acid (LA) – 10 grams
  • omega-3 alpha-linolenic acid (ALA) – 2 grams

The Authority did not state that the LA and ALA must come from pristine, vibrant, ‘raw’, organically-grown plants.

(ii) Your Essential Supplements (YES) Ultimate EFAs capsules

For people who prefer a ready-made dietary supplement we stock Your Essential Supplements (YES) Ultimate EFAs capsules
Their manufacturer recommends that:

  • an adult weighing 54-73 kilograms (120-160 US lbs.) take four 725mg capsules a day (i.e. 2,900mg total), two in the morning and two in the evening, with or without food
  • Add one capsule a day per additional 18 kilograms (40 US lbs.) body weight.

(17610)  Nick Anderson. Green Health Watch 53 27.7.2019

click to learn more about YES’s pristine, cold-pressed, raw, vibrant, organically-grown Ultimate EFAs