The Best Foods Rich in Polyunsaturated Fats

Polyunsaturated fats are among the healthiest fats you can eat. They are essential fatty acids that are important for brain development and maintaining a healthy heart. Unfortunately, many people don’t get enough of these healthy fats in their diet. If you’re looking to up your intake, here’s a list of some of the best polyunsaturated fats foods you can eat.

Fish

Fish is one of the best sources of polyunsaturated fats. Most types of fish contain large amounts of both omega-3 and omega-6 fatty acids. The best sources are fatty fish like salmon, mackerel and herring. Oily fish like these are also a great source of protein, vitamin D and other important nutrients.

Nuts

Nuts are a great source of polyunsaturated fats, particularly walnuts and almonds. Walnuts are one of the best sources of omega-3s, while almonds contain a good amount of omega-6s. Nuts are also a great source of fiber, vitamins and minerals. They are a healthy snack and can be added to salads and other dishes to boost the nutrient content.

Seeds

Seeds like flaxseeds, chia seeds and hemp seeds are also good sources of polyunsaturated fats. Flaxseeds are high in omega-3 fatty acids and also contain fiber, vitamin B and minerals like magnesium. Chia seeds are high in omega-3s and contain calcium and magnesium. Hemp seeds are also high in omega-3s, as well as magnesium and other minerals.

Vegetable Oils

Vegetable oils like sunflower oil, safflower oil and corn oil are all good sources of polyunsaturated fats. These oils are usually high in omega-6 fatty acids, though some contain a small amount of omega-3s as well. They can be used for cooking, added to salads and other dishes, or used to make dressings and marinades.

Avocados

Avocados are a great source of polyunsaturated fats and other important nutrients. They contain a good amount of omega-6 fatty acids, as well as fiber, vitamins, minerals and antioxidants. Avocados can be eaten on their own, added to salads and other dishes, or used to make guacamole and other dips.

Soybean Products

Soybean products like tofu and tempeh are good sources of polyunsaturated fats. They are usually high in omega-6 fatty acids, as well as other important nutrients like protein, fiber and B vitamins. Soybean products can be used in place of meat in dishes, or added to salads and other dishes to boost the nutrient content.

Eating a diet that includes plenty of polyunsaturated fats is important for good health. These foods are a great way to get your fill of these healthy fats. Be sure to include some of the foods on this list in your diet for optimal health.