Polyunsaturated fats contain PUFAs with two or more carbon-carbon double bonds. Omega-3 fatty acids have double bonds three carbons from methyl carbon. Short-chain PUFAs (18 carbons) are more common, including linoleic acid. Long-chain PUFAs (20+ carbons) are produced by plants from oleic acid
Linseed oil is a colorless to yellowish oil from flax plant seeds. Contains high amounts of α-linolenic acid, which oxidizes in air. Used as a drying oil, pigment binder, and plasticizer in various applications
Vegetarian diets vary in food inclusion: lacto-vegetarian, ovo-vegetarian, lacto-ovo, pescatarian, vegan. Well-planned vegetarian diet can meet nutritional needs for all ages. Some diets may be too high in processed foods and sugar
Rainbow trout is a mild-flavored, flakey fish in the salmon family. Available in white, pink, or orange flesh. Can be prepared using various methods including baking, grilling, and frying
Tilapia has negative reputation due to past contamination concerns. Most US tilapia comes from Asia and Latin America. Best sources are Ecuador and Peru, using minimal chemicals. China-sourced tilapia may contain illegal antibiotics
One 3.5-ounce serving contains 205 calories and 19g protein. Rich in omega-3 fatty acids, including EPA (0.43g) and DHA (0.59g). Provides 8.71µg of vitamin B-12 and 643 IU of vitamin D. Contains 13.9g of fat, including monounsaturated and polyunsaturated types