Pumpkin seeds

The 1980s  and ’90s will be remembered if for no other absurdity than our ironic shunting of fatty foods while we gained more weight that at any other time in human history. We can thank processed and refined sugars for the latter–still the lament of our nation’s lingering obesity epidemic. But as for the fat? Well, it’s most certainly back in fashion. Essential omega fatty acids are now the dietary darlin’ du jour—you might call them the modern day Snackwells. But fish, which is often touted as the go-to source for omega fats can be loaded with toxins. Good thing there are plenty of delicious vegan omega fatty acid rich foods to choose from. Here are eight:

1. Hemp

No other food contains the ideal ratio of omega 6 to omega 3 fatty acids like the mighty hemp seed. It’s a great protein source, and full of fiber, too.

2. Flax

The flax (or linseed) contains a higher ratio of omega 3 to omega 6. This is an extremely popular choice because our Western diet is so rich in unhealthy fats and inflammation-causing foods. Omega 3 fatty acids help to reduce inflammation.

3. Chia

By weight, the chia seed is about 32 percent omega fatty acids (very high and rare for a seed). Sixty-one percent omega-3 and 20 percent omega-6 makes it a good choice for people who need more omega-3s.

4. Walnuts

Grown throughout the U.S., walnuts are an excellent source of omega-3 fatty acids and a number of other unique plant properties that make them an excellent addition to your diet.

5. Coconut oil

This tropical oil does not contain any omega-3 fatty acids, but it is an excellent source of medium chain fatty acids and omega-6. Its fat content will give you a burst of energy and phytonutrients in coconut oil are highly antiviral and antifungal.

6. Olive Oil

A good go-to source for both omega-3 and 6 is olive oil. It’s about ten to one omega 6:3, so make sure you balance it out with omega 3 rich foods like nuts, chia or flax.

7. Pumpkin

Another surprise from the seed world is the pumpkin seed. It contains a notable amount of omega 3s and a good bit of omega 6 and omega 9.

8. Avocado

The creamy, green, fruity avocados contain omega 3, 6 and 9. A one-cup serving provides around 250 milligrams of omega 3 and more than 3000 milligrams of omega 6!

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