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You can get essential fatty acids sources into your diet very easily. Most people know that fish such as salmon, tuna, sardines, and mackerel contain Omega 3 oils, which are part of the essential fatty acids group. Nuts, such as flaxseeds, hempseeds, walnuts, pumpkin seeds, Brazil nuts, and sesame seeds also contain essential fatty acids, as do flaxseed, hempseed, canola, soybean, and wheat germ oils.
Other essential fatty acids sources include leafy greens like spinach, kale, mustard, and collard greens, but they contain less of the essential fatty acids than other sources. If you choose to use a supplement such as flaxseed oil for essentially fatty acids, make sure you use an all natural, cold-process oil. You can substitute canola oil for flaxseed oil, as well, as long as it is natural and cold-processed.