How to get omega-3 in your diet
The healthiest foods include seafood, beans, vegetables, fruits, nuts, seeds and oils, and a healthy portion of protein.
But for the omega-6 fatty acids that are necessary for healthy brain development, the most popular diet items are whole grains, legumes, and nuts.
The omega-9s that you need to be most successful in your life are in your liver, kidney, intestines and pancreas.
But these essential fats are found only in certain foods.
What you can do to boost omega-4:Eat a balanced diet that’s low in refined grains, fats and alcohol, which have the highest glycemic load and which contain more omega-7 fatty acids.
You’ll get the most bang for your omega-8 buck if you eat a variety of protein-rich foods, including whole grains and legumes.
If you eat fish, limit your consumption of fish oil supplements and other omega-12-rich fish oils.
If omega-10-rich vegetables and whole grains are your thing, eat some red, leafy greens, and fruits.
You’ll be rewarded with omega-11.
Eat more vegetables, nuts and seeds, and avoid fatty foods such as bacon, chips, and sausages.
And if you like fresh foods, make sure to avoid processed foods.