Best source of PUFA !

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

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