This essential fatty acid promotes heart health and reduces blood pressure. It can combat fatigue, depression and poor concentration. Important to bear in mind is that moderation and variety reduces your risk of mercury intake from fish. Canned tuna has relatively low levels (“light” contains less mercury than “white” albacore tuna).
Sources
Tuna, salmon, halibut, herring, nuts, dark leafy green vegetables and flaxseeds
Fats
Pure, uncooked plant oils are essential for heart health, hormone production, nerve impulses and energy. Insufficient fat in the body negatively affects the immune system and has been linked to anxiety, mood disorders, and depression. It is important to note that oxidation from air or heat exposure alters the molecular structure of a fat. Therefore it is wise to toss out any oils that smell bitter or rancid. When in doubt, throw it out!
Sources
Beef, chicken, eggs, avocadoes, olives, canola and olive oil