Omega-3 and omega-6 fatty acids can help reduce inflammation and protect the heart. The body cannot produce omega-3 and omega-6 fatty acids; therefore, individuals must consume them through their diet. Omega-9 fatty acids -- not considered essential since the body can produce them -- are also available in certain food sources. Consuming the right balance of foods rich in fatty acids can offer significant benefits to overall health.
Seafood
According to the Linus Pauling Institute at Oregon State University, consuming long-chain omega-3 fatty acids -- specifically EPA and DHA -- can help reduce the risk of developing cardiovascular disease. Foods containing EPA and DHA include oily fish such as herring, salmon, sardines, trout, oysters, tuna and crab.
The University of Maryland Medical Center notes that other aquatic organisms, including krill -- crustaceans resembling shrimp -- and algae, are also rich in omega-3 fatty acids.
Oils
There are a number of oils that contain a special type of omega-3 fatty acid found in plants called alpha linoleic acid. Flaxseed oil contains the highest concentration of alpha linoleic acid, while walnut oil, canola oil, soybean oil and mustard oil contain smaller amounts, the Linus Pauling Institute reports. Fish oils high in EPA and DHA derived from seafood rich in omega-3 fatty acids are also available, typically in supplement form.
According to the University of Maryland Medical Center, there are several types of omega-6 fatty acids commonly found in oils derived from nuts and plants, the healthiest of which can help reduce inflammation in the body. In particular, oils that contain linoleic acid or gamma linolenic acid -- such as safflower oil, sunflower oil, corn oil, soybean oil, sesame oil, black currant and evening primrose oils -- may offer some health benefit.
Omega-9 fatty acids can be found in both plant and animal oils. According to Women to Women, oleic acid -- found abundantly in olive oil -- is one of the primary dietary sources of omega-9.
Seeds and Nuts
Walnuts are particularly high in alpha-linoleic acid, or omega-3 fatty acids. Sunflower seeds and pecans that are roasted in oil, pine nuts and Brazil nuts are all excellent sources of linoleic acid, or omega-6 fatty acids.
Fruits and Vegetables
Certain vegetables are high in the omega-3 fatty acid alpha linoleic acid. According to the Harvard School of Public Health, good dietary sources of omega-3 include leafy cabbage greens like spinach, kale and Brussels sprouts.
Avocados are an excellent fruit source of fatty acids. According to the California Avocado Commission, a single serving of avocado contains 40 mg of omega-3, 500 mg of omega-6 and 30 mg of omega-9.
References
- Linus Pauling Institute at Oregon State University: Essential Fatty Acids
- University of Maryland Medical Center: Omega 3 Fatty Acids
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids
- Women to Women: What's the Difference Between Omega 3's, 6's and 9's?
- California Avocado Commission: What Is the Omega Content in Avocados?
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