Omega fatty acids are unsaturated fats that are important to maintaining good health. There are three major types of omega fatty acids that the body uses.

Omega-3 Fatty Acids

Omega-3 fatty acids are not made naturally by the human body, yet they are essential to keeping your body functioning properly. Omega-3s help reduce inflammation in the body and reduce the risk of heart disease, cancer, arthritis, and possibly Alzheimer’s disease. The FDA recommends eating 3 grams’ worth of omega-3s each day.

• Omega-3 fatty acids are found in: flaxseeds and flaxseed oil, canola oil, hemp, walnuts and walnut oil, salmon, tuna, halibut, mackerel, and herring.

Omega-6 Fatty Acids

While small amounts of omega-6 fatty acids are thought to be essential for good health, most Americans consume far more omega-6s than necessary. Ideally, your diet should consist of a 4-to-1 ratio of omega-6s to omega-3s. Unfortunately, most people consume about twenty times more omega-6s than omega-3s. For a properly balanced diet, focus on swapping some of your omega-6 sources with omega-3 sources.

• Omega-6 fatty acids are found in: sunflower, safflower, corn, cottonseed, and soybean oils; egg yolks; meats; and poultry.

Omega-9 Fatty Acids

Your body needs small amounts of omega-9 fatty acids, but it’s capable of making omega-9s on its own. In other words, most nutritionists won’t recommend specifically adding omega-9 to your diet.

• Omega-9 fatty acids are found in: olive oil, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, and hazelnuts.

While all of the “omegas” play a role in achieving good health, most people should focus on finding ways to incorporate more omega-3 fatty acids into their daily diet.