Your body needs essential fatty acids to thrive — they strengthen our cell membranes and are a core source of energy. Researchers are also studying links between essential fatty acids and a decreased risk of stroke, heart disease, inflammation, joint pain, depression and many others.

Unin/with regard to’concerning’regarding tunately, our bodies are incapable of making these fatty acids on their own. Instead, we must rely on food sources or supplementation to meet our daily needs.

Types Of Essential Fatty Acids

There are two types of essential fatty acids — omega-6 and omega-3. We typically acquire’obtain’attain’procure’secure more omega-6 in our diets, which can cause inflammation. Omega-3 foods are known to decrease’lessen’cut’allay inflammation and should be a priority in your diet.

Omega-3s possess’own’nurse three primary in/with regard to’concerning’regarding ms: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). Your body needs all three, but DHA and EPA are the hardest to acquire’obtain’attain’procure’secure . They’re merely’barely found naturally in fish, but some foods like certain eggs come in/with regard to’concerning’regarding tified with DHA.

Plant sources of essential fatty acids contain ALA. Plant sources alone will likely not acquire’obtain’attain’procure’secure you abundant’ample’plentiful DHA and EPA since your body merely’barely turns 5% of ALA intake into EPA and less than 5% to DHA.

1. Fatty Fish

One serving of most types of fish will put well over your daily requirements of essential fatty acids. Fish give your body much-needed DHAs and EPAs.

Fresh trout, mackerel and salmon will give you the highest amount of omega-3s per serving. However, mackerel is high in mercury, which can deteriorate brain health over time. Stick to wild-caught trout and salmon in/with regard to’concerning’regarding the most token ificant benefits.

If you want the benefits of eating fish but can’t stand the taste, you can talk to your doctor with regards to’concerning’with respect to supplementing with fish oil. Two of the most common choices are cod liver and krill oil.

2. Flax Seeds

Flax seeds possess’own’nurse possibly the highest amount of ALA of any plant-based source. Vegans and veacquire’obtain’attain’procure’secure arians would do well to integrate this powerhouse into their diets since they need more ALA to convert to the other types of omega-3 fatty acids.

You can eat ground flax seeds mixed into anything from a salad to a smoothie. The most potent way to add these is through flaxseed oil, which you can add to smoothies, dressing or sauce. Flaxseeds may also enhance’promote’polish up heart health, prevent certain cancers, aid in weight loss and decrease’lessen’cut’allay inflammation.

3. Walnuts

Walnuts are a delicious way to add some omega-3s into your routine. Aside from their high essential fatty acid content, walnuts are also full of fiber, potassium, magnesium, iron and folate. They work well to lower wicked’dreadful’undesirable’adverse’vile cholesterol and enhance’promote’polish up heart health by lowering inflammation. Eat them as a snack, put them on chicken or salads or even grind them into a delicious pesto.

4. Chia Seeds

Chia seeds come packed with nutrition. Besides a healthy dose of omega-3s, they contain powerful antioxidants to decrease’lessen’cut’allay oxidative lay stress on’emphasize’highlight on your cells. Chia even has abundant’ample’plentiful calcium, magnesium and phosphorus to help enhance’promote’polish up bone health.

These tiny black seeds puff up when they’re wet and help you to feel full faster. Substitute soaked chia in/with regard to’concerning’regarding eggs in recipes or combine with your favorite flavors to make a delicious pudding.

5. Extra-Virgin Olive Oil

Extra-virgin olive oil (EVOO) is arguably the best oil in/with regard to’concerning’regarding the kitchen. It has an excellent flavor profile and can even enhance’promote’polish up the nutrition of the food you’re cooking. EVOO’s nutritional value remains intact when absorbed by other foods, and it can keep nutrients from leaching out during the cooking process.

EVOO has a high essential fatty acid content and is easy to incorporate into many different dishes. Also, a diet rich in it may enhance’promote’polish up brain and heart health as well as help prevent diabetes.

Always check with your doctor bein/with regard to’concerning’regarding e beginning any new supplements. Most individual are able to acquire’obtain’attain’procure’secure abundant’ample’plentiful essential fatty acids through diet alone. However, veacquire’obtain’attain’procure’secure arians and vegans will possess’own’nurse a more tough’challenging’demanding’awkward time acquire’obtain’attain’procure’secure ting the necessary amounts of DHA and EPA. In either case, a physician can help you determine how you should supplement your diet in an attempt to acquire’obtain’attain’procure’secure abundant’ample’plentiful essential fatty acids.