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What are the best sources of Omega-3 and Omega-6 fatty acids.  I recently heard fish may not be ideal?
by Healthsoup

What are the best sources of Omega-3 and Omega-6 fatty acids. I recently heard fish may not be ideal?


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Joanne Perez, MS, RDN, LD

Omega-3 and Omega-6 fatty acids are referred to as essential fatty acids because our bodies need them for a wide variety of function, but we are unable to make them, The only way to get them is through food.

Omega-3 fatty acids may help lower your risk of heart disease so it is important to include them in your daily diet. There are three types of omega-3: ALA, DHA and EPA and although our bodies can convert ALA to DHA and EPA, it does not do so very efficiently. It is best to eat foods that are high in DHA and EPA omega-3s. Fresh fish, such as halibut, salmon and tuna, provide the richest sources. In addition, you can find omega-3s in fortified dairy foods and juices, walnuts, flaxseed, pumpkin seeds, peanut butter and enriched breads, cereals and pastas. And, green leafy vegetables tend to be high in ALA omega-3s.

Like omega-3s, omega-6 fatty acids may help with heart disease, but also help with hormone production, brain function and may even lessen insulin resistance. Sunflower, soybean, corn and avocado oils contain significant amounts of omega-6s, but you can also find them in walnuts, Brazil nuts, pumpkin seeds, peanuts and fatty fishes.


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