What are the essential fatty acids and what food sources contain them? Omega-3 and Omega-6 & Omega-9 Food Sources for Omega-3: Flaxseed oil, walnuts, pumpkin seeds, Brazil nuts, some dark leafy greens, salmon, mackerel, sardines, anchovies, albacore tuna Food Sources for Omega-6: Flaxseed oil, seeds, pine nuts, pistachio nuts, olive oil, olives, chicken Food Sources for Omega-9: Olive oil, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts