There are three forms of fatty acids: omega 3, omega 6 and omega 9. Omega-9 fatty acids are naturally manufactured in the body and cannot be obtained from the diet. In order for your body to produce omega-9s, you need to consume omega-3 and omega-6s, since they are the building blocks for omega-9 fatty acids.
Fatty Fish
Fatty fish such as sardines, salmon, tuna and mackerel are the main sources of omega-3 fatty acids. Other freshwater fish, such as halibut and herring, also contain omega-3 fatty acids.
Oils
Flaxseed oil and fish oil both contain omega-3 fatty acids. These oils must be kept in the refrigerator to ensure that the fatty acids stay active. Heat kills the nutritional properties of the oil. Other oils that contain omega-3 but in smaller quantities include canola, walnut and pumpkin seed oils. Black currant and evening primrose oils are rich sources of omega-6 fatty acids. According to the University of Maryland Medical Center, a healthy diet should contain a ratio of 1-to-2 of omega-3 to omega-6 fatty acids.
Soy
Soy and certain soy products are rich sources of omega-3 fatty acids. Soybean oil is rich in omega-3 fatty acids, including alpha-linolenic acid, which is important for cardiovascular health. Soybeans also contain omega-6 fatty acids. Soybean oil does not contain EPA or DHA, two forms of omega-3 fatty acids that can help inhibit blood clotting.
Vegetables
Some vegetables contain omega fatty acids, though in amounts much smaller than animal foods and oils. Leafy green vegetables such as mustard greens are rich in omega-3s. So are avocados. Sesame seeds, walnuts and Brazil nuts are also good sources of omega-3. Other nuts and seeds, such as pistachios, pine nuts, and sunflower and pumpkin seeds, are rich in omega-6s.
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