Healthy fats can be found in monounsaturated and polyunsaturated fats and have been proven to be highly beneficial for health. For example, these type of fats can protect people from coronary artery diseases, cancer, inflammation, arthritis, depression, neurological diseases, osteoporosis, high triglyceride and bad cholesterol levels(LDL) and diabetes. In addition, they boost immune system, strengthen bones and teeth, increase good cholesterol levels(HDL), prevent blood coagulation, have anti-aging properties and help maintain a healthy skin, eyes and brain. Moreover healthy fats are known to help fight obesity as they curb hunger pangs, boost muscle-building and also increase your metabolic rate and fat metabolism, consequently, you'll burn more calories and lose weight. Here are 5 powerful omega-3 fatty acids sources which you should regularly add in your nutrition:

Walnuts - Most nuts are usually packed with omega-3 monounsaturated/polyunsaturated fatty acids, vitamins and antioxidants but one nut which is the king of nutritional value is walnut. Walnuts are an excellent source of alpha linolenic acid(ALA) and oleic acid and have one of the highest antioxidant values, for example, per 100 grams of walnuts, you can easily get 20 units of antioxidants. Antioxidant values are expressed in ORAC (Oxygen Radical Absorbance Capacity) units. In addition, walnuts are loaded with other vital nutrients and minerals like niacin, riboflavin, pantothenic acid, thiamin, folates, vitamin B-6, iron, calcium, potassium, magnesium, selenium and zinc. Just 25 gram intake of walnuts can provide you up to 90% of your daily quota of omega-3.

Almonds - Almonds are another type of foods which are recommended for your omega-3 needs. They are a rich source of monounsaturated fatty acids, vitamin E, calcium, magnesium, phosphorus, zinc, folic acid and phytochemicals. Phytochemicals are chemical compounds naturally found in plants which can help protect against heart attacks, strokes, cancer and other health ailments. You can easily consume 5-10 almonds per day.

Sardines - Sardines are quite popular in the Mediterranean diet for good reasons. Sardines are a powerhouse of omega-3 polyunsaturated fatty acids, vitamins, minerals and other vital nutrients. Most oily fishes like salmon, herring, anchovies, mackerel also have polyunsaturated fats. One of the great benefits of sardines is it has insignificant amount of contaminants like mercury since it ranks low in the food chain. Eating fresh sardines is best but if you can't, canned sardines are an alternative. It's recommended to eat oily fishes at least 2 times per week.

Olive oil - Olive oil is popular to drizzle in salads, soups, stews, meats, risottos, pizzas and many other kinds of foods. Abundant in monounsaturated fats and oleic acid, it's no wonder olive oil is so popular nowadays. People notably from Italy, Greece and Spain use it regularly in the Mediterranean diet. "Cold pressed" extra virgin olive oil is your best bet as the oil has been extracted without heat hence offering you the most natural benefits.

Flax seeds - Flax seeds are a great source of polyunsaturated fats notably alpha linolenic acid(ALA) and also has oleic acid. It's best to buy fresh flax seeds and grind them yourself either with a coffee grinder or blender. Ground flax seeds can be used in your favorite cereals, protein shakes, homemade beef burgers, oatmeal pancakes and salads.