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The highest concentrations of omega-3 fatty acids are found in coldwater fish, such as sardines, salmon, herring, tuna, cod, mackerel, halibut, and shark. These fatty acids are also found in lower concentrations in plant foods such as flaxseed, walnuts, Great Northern beans, kidney beans, navy beans, and soybeans. Some registered dietitians recommend eating a diet rich in fish with high levels of omega-3 fatty acids or eating 1 or 2 teaspoons of flaxseed every day.
BENEFITS: There are different types of both omega-3 and omega-6 fatty acids, some of which are more beneficial than others. Most vegetable oils, such as corn oil and soybean oil, are high in linoleic acid (LA), the most common and plentiful omega-6 essential fatty acid. Significant amounts of LA are also found in poultry fat, but not in red meat.