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Healthy Eating Tips

Updated: Jun 12, 2022

10 Tips For Increasing Your Essential Fats

Your body can produce most of the fats it needs except for two: omega-3 and omega-6 fatty acids.

Here are 10 great ways to eat your essential fats and ensure your body has what it needs to thrive!

1. Eat your greens:

Leafy greens have essential fats. Up your intake with salads, smoothies and cooked greens.

2. Go fishing:

Eat a variety of wild-caught fish, especially those high in essential fats like salmon and sardines.

3. Get grass-fed:

Enjoy red meat, but skip the factory-farmed meat and opt for grass-fed beef or lamb instead. When your animals eat their leafy greens, you reap the essential benefits.

4. Add in algae:

Marine phytoplankton (blue-green algae) are an ideal source of essential fats, so add some to your smoothies to experience the increased energy.

5. Seek out seeds:

Increase seeds that are rich in essential fats like hemp, flax, chia. Add them to smoothies, salads, dressings, granola, and desserts.

6. Walk on the wild side:

Find a source for the wild-caught game like venison or buffalo. Remember that you eat what your animals do. The wild-roaming beasts eat the turf that's loaded with nutrients.

7. Drizzle it on:

Use cold-pressed oils that are rich in essential fats like flax and hemp seed oils for salad dressings, pesto's or add a bit to your morning smoothie.

8. Find happy chicks:

Pass on commercial chicken and eggs. Instead opt for pastured eggs and free range poultry. Seek out a local farmer for your best source.

9. Welcome nuts and seeds:

Increase your nut and seed consumption for amped up essential fats. Enjoy them in smoothies, trail mix, bars, nut butters, or pesto.

10. Elevate your oils:

Steer clear of refined oils, including vegetable, soybean, canola and safflower oils. For high heat cooking, use coconut, ghee, lard or grass-fed butter instead.

Essential fats are nice to us and we need them for our bodies to function properly and this is why they're called essential.

Fats are defined as essential for several reasons:

  • The body cannot make them.

  • They must be provided from outside the body, through food or supplementation.

  • They are required for normal cell, tissue, gland, and organ function.

  • They come only from fats (so fat-free diets cannot supply them).

  • Their absence from the diet can create an upstream imbalance.

  • Inclusion of essential fatty acids to a diet that lacks them can help to reverse the symptoms of deficiency and support the return to health.

Essential fats are crucial for the

normal functioning of tissues throughout your body. They are also essential because you need to eat them to get them.


Coined By The Father of Modern Medicine, Hippocrates

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