Omega-3 fatty acids - Good fats
Fats in our diet are of two kinds, one which provides only calories hence is basically fuel while another kind of fat are the Essential fatty acids. These are required for running biological processes for good health. We need to include these essential fatty acids in our food as our body cannot synthesize them.
People consume enough of the essential fatty acids known as omega-6s found in refined cooking oils like canola and sunflower oils. However an average person suffers from omega-3 deficiency due to lack of omega-3 fatty acids containing foods in his or her diet. The ideal ratio of omega-6 fatty acids to omega-3 fatty acids in foods should be about 1:1 to 2:1.
Health benefits of these essential omega-3 fatty acids are very far reaching and wide. They range from improving heart health, reducing cholesterol and triglycerides to prevention of various kinds of cancers. Omega - 3 good fats are essential for overall mental and behavioral health.
There are animal based sources for omega-3 fats such as in Fish oil suppliements and Krill oil capsules. Various plant based sources of Omega 3 fatty acids include Walnuts, Soy foods products like nuggets, Tofu, Soy milk drinks. The well known oil seeds such as Flax seeds and Chia seeds are great source of Omega 3 good fats. Seeds such as Pumpkin seeds, watermelon seeds, Sunflower seeds also carry decent servings of Omega 3 fatty acids. One should try to regularly include most of these sources in the daily diet to avail the benefits of these essential fatty acids.