Everyone has long known about the need to add essential fatty acids to the diet.
The following is a list of foods that are richest in these healthy fatty acids.
Omega 3 (linolenic acid)
High Fat Fish:
wild salmon https://greenelly.com/,
sardines,
anchovies,
mackerel,
carp,
herring,
trout.
Oils, nuts and seeds:
flaxseed oil (which contains the highest concentration of omega 3, as well as seeds and nuts),
flax-seed,
flaxseed flour,
hemp oil,
hemp,
walnuts,
pumpkin seeds,
brazil nuts and sesame seeds
avocado.
Some dark green leafy vegetables, including kale, spinach, purslane, and mustard greens, contain omega-3s.
Omega 6 (linoleic acid)
flaxseed oil, flaxseed, flaxseed flour;
hemp oil, hemp seeds;
grape seed oil;
pumpkin and sunflower seeds;
nuts, including pine nuts and pistachios;
cucumber oil, primrose oil, blackcurrant oil;
acai berries.
Grains, safflower, sunflower, soy products and cottonseed oils also contain omega 6 linoleic acid. However, they undergo a refining process and may lose some nutrients in the process.
Omega 9 (oleic acid)
Since our body produces Omega 9 on its own, this fatty acid is not technically classified as an essential fatty acid. However, foods rich in oleic acid are recommended. This is because of the role Omega 9 plays in protecting against cancer, reducing the risk of heart attacks and arteriosclerosis. Omega 9 sources are:
extra virgin olive oil;
olives;
avocado
Sesame oil.
Nuts:
almond;
peanut;
pecan;
cashew nuts;
pistachios;
hazelnut;
Australian macadamia nut.
And here is a recommendation about nuts and seeds. Try buying the listed foods and storing them in small batches in the freezer to protect them from going rancid. In this way, you will stock up on essential fatty acids that the skin and body need to improve health and youthful appearance. And most importantly, they will always be at hand. Eat Omega Fatty Acids and Stay Healthy!
