Polyunsaturated Fats ✓
(carboxylic acids with a long hydrocarbon chain)
Fatty acids are essential nutrients that provide energy, support brain and heart health, and help build cell membranes. They’re found in oils, nuts, seeds, and fatty fish.
Omega-3 Fatty Acids
Key Types
ALA (alpha-linolenic acid)
EPA (eicosapentaenoic acid) & DHA (docosahexaenoic acid)
Omega-6 Fatty Acids
Key Types
LA (linoleic acid)
AA (arachidonic acid)
- Support heart health by reducing triglycerides and blood pressure
- Reduce inflammation in the body
- Support brain function and eye health
- May help improve mood and reduce symptoms of depression
- Help with cell structure and skin health
- Support brain function
- Play a role in inflammation and immune response (can be pro-inflammatory in excess)
1. Salmon
Rich in omega-3s (EPA and DHA), supports heart, brain, and eye health.
2. Chia Seeds
Packed with plant-based omega-3s (ALA), fiber, and antioxidants.
3. Walnuts
A great vegetarian source of omega-3s, supports brain health.
4. Flaxseeds
High in omega-3s and fiber, great for digestion and heart health.
5. Mackerel
Small fatty fish loaded with omega-3s, vitamin D, and protein.
6. Sardines
Rich in omega-3s, protein, and calcium; a nutrient-dense snack.
7. Algal Oil
A plant-based omega-3 supplement made from algae, good alternative to fish oil.
8. Anchovies
Tiny fish high in omega-3s, calcium, and protein.
9. Edamame
Soybeans with omega-3 ALA, plus plant protein and fiber.
10. Tuna
Source of omega-3s and lean protein, best enjoyed in moderation.
11. Hemp Seeds
Contain a balanced ratio of omega-3 and omega-6 fatty acids. html Copy code
12. Avocados
High in omega-9 fatty acids, support heart health and reduce inflammation.
Explore the Food Groups
See how each food fuels your body and contributes to your daily calorie needs
