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8 Foods To Get More Essential Fatty Acids in Your Diet

June 11, 2023

Let’s dive into the world of essential fatty acids – those incredible nutrients that play a vital role in supporting our overall well-being. Among them, omega-3 and omega-6 fatty acids take the spotlight, offering a range of health benefits that our bodies truly appreciate. From promoting heart health to reducing inflammation, these essential fatty acids help us live long and vibrant lives. To help you boost your intake, we’ve curated a list of nutritious foods rich in both omega 3’s and omega 6’s so you can get more essential fatty acids into your diet.

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Omega-3 fatty acids

1. Fatty Fish

Fatty fish like mackerel and salmon are loaded with the essential omega-3 fatty acids your body loves. Grill up some fillets and add a sprinkle of herbs for an easy meal that supports heart health and brain function. And let’s not forget the convenience and nutrition of canned sardines- perfect for adding a boost of omega-3s to your pasta dishes or enjoying straight out of the tin.

2. Flaxseeds

Small but mighty, flaxseeds are a nutritional powerhouse. These tiny seeds are packed with alpha-linolenic acid (ALA), a type of omega-3 that has been associated with reducing the risk of heart disease and improving brain health. Adding flaxseeds to your diet can be as simple as sprinkling them on your morning cereal or blending them into smoothies for a nutty and nutritious boost.

3. Chia Seeds

These versatile seeds not only deliver a healthy dose of omega-3 fatty acids, but they’re also packed with fiber and protein. Whether you add them to your yogurt, mix them into your overnight oats, or use them as an egg substitute in baking, chia seeds are a simple and tasty way to incorporate more omega-3s into your diet.

Related: 5 Delicious Chia Seed Recipes That Aren’t Mushy at All

4. Walnuts

Walnuts are an excellent source of healthy fats, antioxidants, and minerals. Enjoy them as a snack on their own or add them to salads, oatmeal, or baked goods for a nutty flavor that adds depth to both sweet and savory dishes.

Omega-6 fatty acids

5. Soybeans

Soybeans are not only rich in essential fatty acids but are also a great source of plant-based protein. Enjoy them in stir-fries or toss them into salads to up the satisfaction factor. You can also explore the world of tofu and tempeh, both made from soybeans, to add a plant-based protein boost to your favorite dishes.

6. Avocados

Creamy, delicious, and a great source of omega-6 fatty acids, avocados are an absolute superstar in the world of healthy fats. They’re also chock-full of vitamins, minerals, and antioxidants. Mash them onto toast, slice them onto salads, or try one of these creative avocado desserts. Their versatility knows no bounds!

7. Pumpkin Seeds

It’s easy to forget about pumpkin seeds after Halloween but trust us, these seeds are not to be slept on! With a little bit of roasting and a pinch of salt, they’re the perfect omega-6-rich snack or topping.

8. Hemp Seeds

Hemp seeds are another quick and easy way to get more omega-6 fatty acids. You can sprinkle them over salads and yogurt bowls, or even incorporate them into homemade energy bars for a boost of nutrition and a satisfying crunch.

Related: 7 Omega-3-Rich Foods You Can Easily Add to Your Diet

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