Most people are so used to reading literature that suggests all sorts of fatty intake is bad for health, that they find it hard believe that some fatty acids are actually very beneficial. Well, this article will bust this myth for you and guide you on how you can add healthy fat into your diet. Fats are an extremely important part of your physical existence and they help complete some very important bodily functions. Fats can help your body absorb nutrients; good fats balance cholesterol and blood pressure. Moreover, fat also helps protect your organs and Omega 3 fatty acids even support brain development in a human fetus. 

While Omega 3, 6 and 9 fatty acids are often easily obtained through a typical western diet which contains meat and vegetables, it can be harder to derive all essential nutrients in a plant based diet. This article is meant to guide all individuals looking to acquire essential fatty acids through a purely plant based diet. Some people may believe that it is impossible to attain a healthy, balanced diet through plant-based meals alone; however that is not the case. Nowadays there are a variety of ingredients and organic staple foods available which can give your meal that extra oomph. Plant-based diets are healthy and can be just as nutritious as non-veg meal plans. However, it is wise to educate yourself on the best sources for essential nutrients. 

Now that we have established the role of fats in the human body, let us explore some key sources of fatty acids from plants:

Omega 3 Fatty Acids 

Omega 3 fatty acids are essential fatty acids; which means that they need to be taken through a rich diet because the human body cannot make them. There are a variety of foods that are rich in Omega 3 fatty acids and some plant-based sources include:

1. Chia Seeds: apart from being abundant in fiber and protein, twenty-eight grams of Chia seeds contain approximately 4,900 Omega 3 fatty acids. Chia seeds can be added to smoothies, puddings or even to simple salads. 
2. Flax Seeds: these seeds are a famous ingredient in vegetarian or vegan diets because they can improve digestion, lower blood pressure and even help manage cholesterol. 
3. Walnuts: walnuts can be added to salads or to desserts to acquire some essential Omega 3 fatty acids because they are extremely healthy and contain 2,542 mg of the nutrient in a single ounce. 

Omega 6 Fatty Acids 

Omega 6 is also a polyunsaturated fatty acid like Omega 3 and is also great for your body. Here are some incredible sources of Omega 6 fatty acids:

4. Oil: some easily available vegetable oils such as corn oil and soybean oil contain Omega 6 in abundance. One-hundred gram corn oil contains forty-nine gram Omega 6, whereas soybean oil consists of fifty grams of Omega 6.
5. Nuts: Walnuts are among some of the delicious nuts which contain Omega 6; there is approximately thirty-seven grams of Omega 6 in a hundred grams of walnuts. 

Omega 9 Fatty Acids

Omega 9 fatty acids are not categorized as essential fatty acids. While Omega 9 fatty acids are also important for normal bodily functions, there are a vast number of ways the human body can acquire them. 

6. Oils: Omega 9 fatty acids are rich in various types of oil such as: Avocado oil and olive oil.
7. Peanuts:  a hundred grams of peanuts contain approximately forty seven grams of Omega 9 fatty acids. 
8. Cashews: these nuts are a good source of both Omega 6 and Omega 9 fatty acids. A hundred grams of cashews contains around twenty-four grams of Omega 9 and eight grams of Omega 6. 

 It is important to introduce Omega fatty acids into your diet in a smart and effective way. However, ensuring variety in your meal plans is a sure way of getting all the important nutrients that your body craves such as essential fatty acids. Two key sources of Omega fatty acids appear to be natural vegetable oils, seeds and nuts. Oils can be easily incorporated into everyday meals, whereas it is possible to add nuts and seeds to salads or desserts.  Omega fatty acids contribute to many different functions in the human body and can be found in various foods. However, it may tricky to acquire essential fatty acids in a routine vegan diet. It is vital that individuals pay close attention to their daily intakes of essential nutrients. Fatty acids can help avoid heart problems and manage weight. Omega fatty acids also aid in shedding liver fat and may also help fight inflammation. Consuming low levels of essential fatty acids can leave the human body susceptible to diseases such as atherosclerosis and rheumatoid arthritis.