Omega-3 and omega-6 fatty acids are essential to a healthy body. Your body cannot produce these fatty acids by itself. Omega fatty acids are raw materials used to produce a variety of biological signals and make up a major component of cellular membranes. Cold-water fish, nuts, seeds and oils are the best food sources of omega fatty acids.
Benefits
Eat a diet that is neither deficient nor overly abundant in either omega-3 or omega-6 fatty acids. The modern diet may contain 15 to 25 times as much omega-6 as omega-3. Increasing the balance of your diet may help prevent or improve symptoms of inflammatory and neurological disease. Research has not yet determined a firm recommended daily value for omega-3 or omega-6 fatty acids.
Cold-water Fish
Cold-water fish that are high in omega-3 fatty acids include salmon, mackerel, halibut, sardines, tuna and herring. Wild-caught fish may have higher omega-3 fatty acids but higher mercury contamination; Farm-raised fish may have lower nutrient content and be exposed to antibiotics and hormones but lack heavy metal contamination. Aim for at least two servings of cold-water fish per week prepared in a healthy way such as baking rather than frying.
Nuts and Seeds
Flaxseeds, chia seeds, walnuts, pumpkin seeds, soybeans and soy products are rich in both omega-3 and omega-6 fatty acids. Flaxseed meal and chia seeds may be added to many dishes in the kitchen. Other nuts and seeds may be eaten as snacks. Nuts are higher in calories and consumption should be limited to around a hand-sized serving per day. Highly-salted nuts should be avoided.
Oils
The high presence of omega-6 rich vegetable oil in the modern diet means few are deficient in omega-6 fatty acids. Extra virgin olive oil and soybean oil are rich in both omega-3 and omega-6 fatty acids. Flaxseed oil and walnut oil contain the highest proportion of omega-3 fatty acids. Heating may reduce some of the healthy fatty acids; Add these oils to salad dressing or other uncooked dishes as well as using these oils in cooking.
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