Essential fatty foods contain fatty acids termed essential because the body cannot synthesize them and must obtain them from dietary sources to nourish the cardiovascular, immune and nervous systems. The two families of essential fatty acids are omega-3s and omega-6s. Because American diets tend to be too high in omega-6s and deficient in omega-3s, according to the Franklin Institute, eating more fish, flaxseed oil and walnuts can restore a healthy balance.
Cold-Water Fish
Fatty fish contain high levels of omega-3s, and eating fish, preferably twice a week, according to MayoClinic.com, can lower blood pressure and reduce the risk of developing blood clots. Deep-water fatty fish such as salmon, albacore tuna, sardines, herring, mackerel, lake trout and halibut contain the highest levels of polyunsaturated omega-3 fatty acids. To avoid adding unhealthy fats, bake or grill fish. Fish oil supplements are not to be preferred, even if you do not like fish, because they lack important nutrients found in fish, such as selenium. Choose flaxseeds and nuts instead.
Flaxseed Oil and Flaxseeds
Besides containing omega-3s and omega-6s, flaxseed oil has the highest amount of the essential alpha-linolenic acid, ALA, than any food. Nevertheless, because the body doesn't convert ALA efficiently into other essential fatty acids, consuming flaxseed oil may not be as healthy as eating fish. Flaxseed oil may not reduce inflammation, as do the omega-3s in fish, or prevent chronic diseases such as arthritis. A daily dose of 1 tbsp. of flaxseed oil provides sufficient linolenic acid for an adult. Flaxseed oil can dress salads but must not be used in cooking and should be stored in the refrigerator. Flaxseeds, in addition to omega-3s, contain a group of chemicals called lignans -- which are not found in flaxseed oil -- that may protect the body from cancer. Ground flaxseeds can be sprinkled on salads, breakfast cereals and vegetable casseroles.
Walnuts
Walnuts, as well as other nuts such as almonds, pecans, peanuts, hazelnuts and pistachio nuts, are rich in alpha-linolenic acid and can help keep blood vessels healthy. Because nuts are high in calories, a handful a day is a good measure, according to the Food and Drug Administration. The healthiest nuts are eaten raw and are not roasted, salted or coated with sugar. On salads, use nuts instead of saturated fats such as those found in cheese or meats.
Green Leafy Vegetables
Besides fish, flaxseeds and walnuts, omega-3 fatty acids are found in green leafy vegetables and sea vegetables such as wakame. Sprouted radish seeds, grape leaves, spinach, alfalfa sprouts, cauliflower, cabbage, arugula, lettuce, kale, turnip greens and green peppers are essential fatty foods. Eat these with your favorite cold-water fish.
Cold-Pressed Vegetable Oils
Olive oil, corn oil, sunflower oil, sesame oil, cottonseed oil and the oils of safflower and soybean contain omega-6 fatty acids also known as linoleic acid. Omega-6s regulate metabolism, skin and hair growth and maintain bone health and the reproductive system. Supermarket varieties of these oils are often refined and processed with heat and chemicals, destroying much of the linolenic acid. Choose oils that are cold-pressed or in the case of olive oil, extra virgin.
Member Comments