Essential fatty acids are vital for physical and mental wellbeing but how do you go about enriching your diet with more foods containing essential fatty acids? In this article we are going to give you a list of foods containing essential fatty acids and explain a little about why they are so good for you and how you can use them.
Fatty fish and fish oil supplements
Fatty fish and fish oil supplements are generally the first food you will turn to in order to get a good supply of essential fatty acids and no list of foods containing essential fatty acids would be complete without this source. It has been recommended that people suffering from heart disease, high cholesterol as well as numerous other disorders eat fatty fish at least three times a week and take fish oil supplements daily. When choosing your fish look for fish that are low in mercury content as mercury can have negate some of the benefits of the omega 3 essential fatty acids found in fish.
Flax seed and flax seed supplements
Another good source of omega 3 fatty acids is flax seed and flax seed supplements. Fish oil provides the omega 3 fatty acids EPA and DHA while flax seed provides ALA. ALA is often converted into EPA and DHA except in diabetics and is therefore in most cases a useful substitute for vegetarians and vegans who want to supplement their diet with essential fatty acids but are not prepared to eat fish or take fish oil supplements. Ground flax seeds can be sprinkled in cereals and salads and flax seed oil capsules can be taken on a daily basis.
Walnuts
Walnuts are another good food containing essential fatty acids from plants. The omega 3 essential fatty acids benefits found in fish and flax seed are also applicable to walnuts. By grabbing a handful of walnuts you will be improving your cholesterol levels, lowering your risk of heart disease and can find relief from symptoms of arthritis.
Omega 3 Eggs
Omega 3 eggs are another good source of omega 3. Omega 3 eggs come from chickens that have either roamed freely on the farm or have been especially fed flax and fish oil in their diet. The omega 3 levels in these eggs are much higher than in normal eggs and contain EPA and DHA omega fatty acids.
Dark green leafy vegetables also provide small amounts of essential fatty acids but the amount is not enough to supply all our essential fatty acid needs and so supplementation using some of these other sources is also necessary.
A diet that contains a lot of dark green, leafy vegetables, omega 3 eggs, walnuts, flax seeds and fatty fish as well as supplementation with flax seed oil or fish oil supplements is recommended to ensure that you get the amount of essential fatty acids that are required for a healthy body and mind.