Essential fatty acids are important for the health of your body because they help keep cell membranes strong and are a main source of energy. Researchers are also studying if there is a link between essential fatty acids and a lower risk of having a stroke, heart disease, inflammation, joint pain, depression, and many other health problems.
Our bodies can’t make these fatty acids on their own, which is a shame. Instead, we have to get our daily needs met through food or supplements.
Different kinds of essential fatty acids
Essential fatty acids come in two forms: omega-6 and omega-3. Most of us eat more omega-6 than omega-3, which can lead to inflammation. Omega-3 foods are known to reduce inflammation, so you should put them at the top of your food list.
Omega-3s come in three main forms: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) (ALA). Your body needs all three, but it’s hardest to get DHA and EPA. They are only found naturally in fish, but DHA is added to some foods, like certain eggs.
ALA is found in essential fatty acids that come from plants. You probably won’t get enough DHA and EPA from plant sources alone, since your body only turns about 5 percent of the ALA you eat into EPA and less than 5 percent into DHA.
1. Fatty Fish
Most types of fish will give you more essential fatty acids in one serving than you need for the whole day. Your body needs DHAs and EPAs, which are found in fish.
The most omega-3s per serving can be found in fresh trout, mackerel, and salmon. But mackerel has a lot of mercury, which can hurt the health of the brain over time. Stick to trout and salmon that were caught in the wild to get the most out of them.
If you want the health benefits of fish but can’t stand the taste, you can talk to your doctor about taking fish oil supplements. Cod liver and krill oil are two of the most popular ones.
2. Flax Seeds
Flax seeds might have the most ALA of all plant-based sources. Vegans and vegetarians would do well to add this powerhouse to their diets, since they need more ALA to turn into the other types of omega-3 fatty acids.
Ground flax seeds can be added to salads, smoothies, and other foods. The best way to get these is through flaxseed oil, which you can add to smoothies, salad dressing, or sauce. Flaxseeds may also be good for your heart, help you lose weight, prevent some cancers, and reduce inflammation.
3. Walnuts
Walnuts are a tasty way to get omega-3s into your daily life. Walnuts have a lot of fiber, potassium, magnesium, iron, and folate. They also have a lot of essential fatty acids. They do a good job of lowering bad cholesterol and making the heart healthier by reducing inflammation. You can eat them as a snack, sprinkle them on chicken or salads, or grind them into a tasty pesto.
4. Chia Seeds
Chia seeds are full of healthy things. In addition to a healthy amount of omega-3s, they are full of powerful antioxidants that protect your cells from oxidative stress. Chia has enough calcium, magnesium, and phosphorus to help keep bones healthy.
When they get wet, these tiny black seeds puff up and make you feel full faster. Chia that has been soaked can be used in place of eggs in recipes, or it can be mixed with your favorite flavors to make a tasty pudding.
5. Extra-Virgin Olive Oil
Some say that extra-virgin olive oil (EVOO) is the best oil for cooking. It tastes great and can even make the food you’re making healthier. EVOO doesn’t change the nutritional value of other foods, and it can keep nutrients from leaching out during cooking.
EVOO is easy to use in many different dishes and has a lot of essential fatty acids. Also, eating a lot of it may improve the health of your brain and heart and help prevent diabetes.
Before starting any new supplements, you should always talk to your doctor. Most people can get all of the essential fatty acids they need from what they eat. But it will be harder for vegetarians and vegans to get the right amount of DHA and EPA. In either case, a doctor can help you figure out how to make sure you get enough essential fatty acids by adding to your diet.
