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List of Omega 3, 6 & 9 Foods

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
List of Omega 3, 6 & 9 Foods
Fish contains omega-3 fatty acids. Photo Credit Jacek Chabraszewski/iStock/Getty Images


Fat is often looked upon in fear by many people. In reality, there are good fats and bad fats. Saturated and trans fats are bad, and should be avoided. Polyunsaturated fats, on the other hand, are good for you; omega-3, 6 and 9 fatty acids are types of polyunsaturated fats. You can find these fats in several different foods.


List of Omega 3, 6 & 9 Foods
Shrimp, scallops, and snapper also contain omega-3's. Photo Credit Eduardo Leite/iStock/Getty Images

Fish is a source of protein that is also high in iron. Cold-water fish is also a good source of omega-3 fatty acids. Examples of cold water fish are salmon, tuna, mackerel, herring, halibut and sardines. Shrimp, scallops and snapper also contain omega-3s. According to the University of Maryland Medical Center, omega-3 fats can help lower your cholesterol levels.


List of Omega 3, 6 & 9 Foods
Nuts are high in fiber and protein. Photo Credit dbvirago/iStock/Getty Images

Nuts are polyunsaturated fats that are high in fiber and protein, and contain both omega-3, 6 and 9 fatty acids. Walnuts, Brazil nuts, cashews, hazelnuts, almonds, pecans, macadamia nuts, pistachios and peanuts are all examples of these.


List of Omega 3, 6 & 9 Foods
Pumpkin seeds are high in omega-6's. Photo Credit Karen Sarraga/iStock/Getty Images

Seeds have a similar nutritional make-up as nuts. They are high in fiber and protein, and some varieties contain omega-3 and 6 fatty acids. Pumpkin seeds, sunflower seeds, flax seeds, pine nuts and sesame seeds are all high in omega-6s. Pumpkin seeds and flax seeds also have omega-3s. None of these seeds contain omega-9 fatty acids.


List of Omega 3, 6 & 9 Foods
Oils contain different types of fat. Photo Credit jocker17/iStock/Getty Images

Oils are used for cooking, salad dressing and for dipping bread. All oils contain omega-3, 6 or 9 fatty acids. Flax seed oil has omega-3s and omega-6s. Canola oil has omega-3s. Grape seed, hemp seed, borage, black currant, evening primrose, soybean, cottonseed and safflower oil have omega-6s. Sesame and olive oil have omega-9 fats. No oils contain all three types of fat.


List of Omega 3, 6 & 9 Foods
Avocados and olives contain omega-3 fatty acids. Photo Credit bartek nowak/iStock/Getty Images

Avocados and olives are both monounsaturated fats that contain omega-3 fatty acids. The fatty acids are important for reducing the risk of heart disease and stroke. Avocados are also high in fiber and potassium.

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