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Good fatty acid foods include fish, meat, nuts, and seeds. Avoid saturated and trans fats found in processed foods. Healthy fats help the body absorb fat-soluble vitamins and have many benefits, including lowering cholesterol and strengthening the immune system.
The best fatty acid foods are those that contain good amounts of polyunsaturated oils, such as omega 3 and omega 6 fatty acids. It is also important that foods contain a healthy ratio between the two fatty acids, which is between two and four omega 6 to an omega 3. Good fatty acid foods include fish, meat and lots of nuts and seeds.
Many animal products are good sources of fatty acid foods, as long as you are not on a restricted diet, such as a vegetarian diet. Some of the best sources are salmon, tuna, and many other fish, as they generally do not contain saturated fats that work against the healthy omega 3 and omega 6 fatty acids. Eggs, dairy products, and many meats are also good sources; however, be sure to choose lean meats because they are not as high in saturated fat.
Many plant-based foods are also excellent fatty acid foods. Nuts and seeds, particularly walnuts and sesame seeds, are good sources if you are not allergic to them. Healthy fats are also found in whole grains, such as pasta, rice, and many breakfast cereals. Just remember to read the labels on your breakfast cereal because many of them are high in processed sugar, which takes away from the benefits. Most green leafy vegetables also contain fatty acids; however, the amount is significantly less than in meat and fish.
Fatty foods to avoid are saturated and trans fats found in many processed foods. Unhealthy saturated fats are found in fatty meats, butter, and many cheeses. Trans fats are found in many candy bars, commercially packaged baked goods, and potato chips. These are unhealthy fats and have a negative effect on the body.
Essential in helping the body absorb fat-soluble vitamins, fatty acid foods help people make the most of vitamins A, D, E, and K. Therefore, using a healthy oil in the green leaves or in garden salads can help the body absorb more nutrients from the produce. Examples of healthy oils are flaxseed oil, walnut oil, and soybean oil.
Healthy fats are good for every cell and organ in the body. Unlike saturated fats that contribute to high cholesterol, polyunsaturated oils can help lower high cholesterol levels. Additionally, polyunsaturated oils help strengthen the immune system so the body can fight off viruses and infectious diseases. Other benefits of fatty acid foods include protection against certain cancers, diabetes, and mental health problems, such as depression and Alzheimer’s.
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