Good sources of Omega fatty acids
As we learned in the article Omega 3, 6 and 9 - Food for the brain, omega 3, 6 and 9 fatty acids are nutrients necessary to keep our body, and especially our mind, healthy. Here we discover it is not just oily fish that contains good quantities of these (although they are a good source!), there are many wonderful and varied foods that will provide excellent nourishment for mind and body.
Good sources of Omega 3
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Cold water oily fish
Salmon, Herring, Mackerel, Anchovies, Sardines
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Eggs
More if hens are fed with a diet of greens and insects, are free range or organic
Less if hens are just corn fed and intensely farmed
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Grass fed Beef and Lamb
More if free range or organic
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Milk and Cheese from grass fed cows
More if free range or organic
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Oils
Flaxseed, Canola, Soybeans, Cod liver
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Nuts
English walnuts, Pecans, Brazil Nuts, Hazelnuts
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Spinach
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Pumpkin seeds
Good sources of Omega 6
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Meat
Turkey, Pork, Ham, Chicken
(more if free range or organic)
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Beans
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Olives
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Dark leaf greens
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Oils
Corn, Sunflower, Soybeans, Canola
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Nuts
Pecan, Almonds
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Sunflower seeds
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Wheat germ
Good sources of Omega 9
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Olives
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Olive oil
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Avocados
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Nuts:
Almonds, Peanuts, Pecans, Pistachio nuts, Cashews, Hazelnuts, Macadamia nuts
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Sesame oil
This article was published in Uncovered magazine issue 2.
For some fabulous recipes to boost your Omega intake see here.
Relevant Books
Further reading
We hope you have enjoyed reading about healthy eating for the mind, why not learn more with our features online:
