credit: http://www.livestrong.com/article/251810-list-of-foods-with-essential-fatty-acids/Essential fatty acids serve crucial functions in growth and development. They are required for the maintenance of every cell in your body. Your body cannot synthesize essential fatty acids, so you depend on the food you eat for the essential fatty acids your body requires. You need to get a balance of omega-6 and omega-3 fatty acids, but most Americans tend to get between 10 to 20 times more omega-6 than omega-3 fatty acids, reports AnnCollins.com. A variety of foods can provide the essential fatty acids your body craves.
SeafoodMany types of fish and seafood are rich sources of omega-3 fatty acids. Deep-water fish such as salmon, tuna and mackerel burst with omega-3, and are low in omega-6. Anchovies, sardines, cod, halibut, herring, mullet and trout also are rich in omega-3. Other pleasures from the sea that increase your omega-3s include shrimp, Alaskan king crab and mollusks.
Fresh FruitBoth cantaloupe and papaya have more omega-3 than omega-6 acids, helping to restore the imbalance that most Westerners have. Papaya has four times as much omega-3 as omega-6 fatty acids, according to Self Nutrition Data.
VegetablesSeveral vegetables serve as reasonable sources of omega-3 acids. Dark green vegetables, such as broccoli, kale, spinach and seaweed, increase your omega-3 acids when eaten routinely. Other green vegetables, such as Brussels sprouts, grape leaves, Chinese cabbage, parsley and spring greens also provide omega-3 acids. Cauliflower and winter squash aren't green, but they still enhance your essential fatty acid balance.
OilsNot all oils are created equal. The primary source of omega-6 fatty acids in Western diets is from nuts and seeds, oils extracted from nuts and seeds and vegetable oil, according to health and nutrition expert Dr. Andrew Weil. Weil reports that soybean oil has so inundated the diet through its use in fast foods, snack foods, crackers, cookies and sweets that it now accounts for 20 percent of the calories in Americans' diet.
On the other hand, flax oil and olive oil provide significant amounts of omega-3 fatty acids. Olive oil adds a robust nutty flavor to your cooking, and unlike many other cooking oils, enhances your heart-health. A study on flax oil, reported at AskDrSears.com, found those children who ate a half-teaspoon of flax oil every day had fewer missed school days and fewer, less severe respiratory infections. The website suggests that one way to enhance omega-3 intake is to mix in 1 to 3 tsp. of flax oil into a yogurt and fruit smoothie.
Seeds and NutsWhether you eat them as a snack or use them to add crunch to your salad, flax seeds, pumpkin seeds and walnuts increase your omega-3. Other nuts, such as hazelnuts, cashews, almonds and Brazils, provide omega-6 fatty acids, but only trace amounts of omega-3 acid, according to AnnCollins.com.
LegumesLegumes such as pinto, kidney and mungo beans provide essential fatty acids in a favorable omega-3 to omega-6 ratio, especially when you use dried rather than canned beans.
ReferencesAnneCollins.com: Omega-3 and Omega-6 Essential Fatty Acids
Anne Collins.com: Omega 3 Fatty Acids
AskDrSears.com: Feeding Your Immune System
Dr. Andrew Weil, M.D.: Balancing Omega-3 and Omega-6?
U.S. News and World Report: 11 Easy Ways to Load Up on Healthy Omega-3 Fats
Article reviewed by David Bill Last updated on: Sep 28, 2010 Read more: http://www.livestrong.com/article/251810-list-of-foods-with-essential-fatty-acids/#ixzz1sEyZjqul
