Essential fatty acids are necessary for your visual and nervous system and for heart health. You need to get essential fatty acids from your diet because your body cannot synthesize them. The essential fatty acids are an omega-3 fatty acid called alpha-linolenic acid, or ALA, and an omega-6 fatty acid called linoelic acid, or LA. The best sources of these fats are often rich in other healthy nutrients, so be sure to include them in a balanced diet.
Flaxseed
Flaxseed and flaxseed oil are excellent sources of ALA, with 7.3 g ALA in 1 tbsp. of flaxseed oil, and 1.6 g ALA in 1 tbsp. of ground flaxseed. The daily value for ALA is 1.6 g. Flaxseed oil has a higher concentration of ALA than flaxseed, but it does not provide dietary fiber and heart-healthy phytosterols, according to MayoClinic.com. Ground flaxseed is more absorbable than whole flaxseed, and you can use it as an ingredient in baked goods or a topping on sandwiches or cereal.
Nuts and Peanuts
Nuts, such as walnuts, pistachios and almonds, provide ALA. The Linus Pauling Institute Micronutrient Information Center notes that pine nuts have 9.4 g ALA, pecans have 6.4 g ALA and brazil nuts have 5.8 g ALA in a 1-oz. serving. Although they are technically legumes, peanuts provide similar amounts of essential fatty acids as most tree nuts. Nuts and peanuts are also good sources of monounsaturated fatty acids. They are not essential in your diet because your body can synthesize them when necessary, but monounsaturated fatty acids may help lower your cholesterol levels.
Vegetable Oils
Most Americans who eat a normal diet get enough omega-6 fatty acids, but using oils instead of solid fats can be a heart-healthy choice. Vegetable oils, such as soybean and safflower, are low in saturated fat, such as that in butter, and high in omega-6 fats. According to the Linus Pauling Institute Micronutrient Information Center, 1 tbsp. of sunflower oil has 10.1 g LA, 1 tbsp. of sunflower oil has 8.9 g LA and 1 tbsp. of corn oil has 7.3 g LA. Canola oil has 1.3 g ALA per tablespoon. Oils provide about 120 calories per tablespoon, so only eat them in moderation to avoid weight gain.
Fatty Fish
Fatty fish provide longer chain omega-3 fatty acids, such as DHA and EPA. These can count toward your ALA requirements and may provide additional benefits for your heart. According to Health.gov, canned fatty fish are good sources of calcium, and they are among the few food sources of vitamin D, which helps your body absorb calcium. Good choices include salmon, tuna, oysters, pollock, shrimp and herring. Try to eat about 8 oz. of fatty fish each week, but pregnant women should avoid mackerel, swordfish, tilefish and shark to avoid getting too much mercury.
Member Comments