Which Foods Have Polyunsaturated Fats?
Polyunsaturated fats include plant-based, vegetable oils used for cooking and some fish oils. Mixture of omega-3 and omega-6 PUFA foods to diet maintains good health.
Omega-3 PUFA foods :
- Fish oil from fatty fish like herring, trout, sardines, salmon, and mackerel
- Seafood like scallops and mussels
- Nuts like walnuts
- Seeds like flax, chia, and sunflower seeds
- Tofu
- Plant-based oils like canola and olive oil
- Eggs
Omega-6 PUFA foods :
- Plant-based oils like canola, olive, rapeseed, corn, sunflower, and soybean oil
- Nuts like walnuts, pine nuts, and peanuts
- Seeds like flax, chia, and sesame seeds
- Sesame paste or tahini
- Soybean and tofu
- Eggs
- Meat and poultry