5. Essential Fatty Acids (Good)
Where can essential fatty acids be found?
Mainly found in cooking oils (omega-6 fatty acid) and in common oily fish such as mackerel. Can also be found in nuts, flaxseeds and green leafy vegetables like spinach and kale.
What do essential fatty acids do?
Omega-3 (found in salmon, sardines, chia seeds and tofu) slows the body’s production of prostaglandins, chemical compounds that can cause excessive blood clotting, which can lead to heart disease. The omega-6 found in essential fatty acids help to boost the immune system and improve the condition of your skin – win, win.
How much should you be eating?
Only 6% of your daily calories should come from omega-6 and 1% from omega-3, according to the British Nutrition Foundation Taskforce.