Omega fatty acids are oils that are vital to good health. The molecule looks like a long chain of carbon and hydrogen molecules. The name omega comes from the last carbon atom in the chain. Many of the recommendations for getting more omegas in your diet are animal based, like eggs and fatty fish. There are plenty of options for vegetarians as well.

Walnuts for Omega-3 Fatty Acids

Walnuts, the popular nut of a venerable tree, is a rich source of omega-3 fatty acids. There are many versions of this nutrient, depending on how many carbon molecules each chain has. This nutrient supports the health of cell membranes, reduces liver fat, fights dementia, keeps your bones healthy and promotes brain development in infants.

Chia Seeds and Pumpkin Seeds for Omega-6 Fatty Acids

Omega-6 fatty acids are used by the body for energy. Chia seeds are a great source of Omega-6 acids and can be eaten out of hand whenever you need a quick pick-me-up. These tiny, gray, black and white seeds come from a plant that belongs to the mint family. Another good source of this nutrient is pumpkin seeds. Also called pepitas, they are delicious once they’ve been roasted in the oven.

Sea Buckthorn for Omega-7 Fatty Acids

Sea buckthorn is a key source of Omega 7. It is a berry from a shrub that grows along the coast of Europe and in the deserts of Asia. The omega-7 fatty acids it contains can help you to lock moisture into the mucous membranes and skin and keep the body hydrated. This nutrient is also believed to reduce ulcers and enhance the stomach lining. Other good sources of omega-7 are oils pressed from macadamia nuts, pomegranates, and avocados.

Olives for Omega-9 Fatty Acids

Omega-9 fatty acids are monounsaturated; its most common type is oleic acid. Olive oil comes from the fruit of a small tree that grows in warm climates and can live for centuries. It is abundant in omega-9 triglycerides. Unlike the other omegas, omega-9s are not categorized as essential nutrients, which means that the body can make it and doesn’t need to ingest it. Nutritionists recommend that people get a good amount of omega-9 fatty acids in their diet, for they reduce triglycerides and LDL, or “bad” cholesterol.

It is fortunate that sources of omegas such as chia and pumpkin seeds, sea buckthorn, olives, walnuts, and avocados are not only good for health but tasty to eat. Eaten alone or used with other foods, they make getting the right amount of healthy omega fatty acids fun.

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