Omega

Omega 3 and Omega 6

There are two principal essential fats: alpha-linolenic acid (sometimes called omega-3) and linoleic acid (omega-6).

The best dietary sources of Essential Fatty Acids are nuts, seeds, fatty fish and unrefined whole grains. However, a glance below shows that, while the omega-6 fatty acid is quite abundant, omega-3 is more difficult to obtain.

Research evidence shows the proper ratio of Omega-6 to Omega-3 fatty acids is a key factor in preventing many of the modern chronic diseases.

Here some examples of good ways to get both.

Essential Fatty Acids in Oils

Omega-3s (100g)	(g)	Omega-6s (100g)	(g)
Flax / Linseed oil	58	Safflower oil	74
Flax / Linseeds	15-30	Grapeseed oil	68
Walnut oil	11.5	Sunflower oil	63
Canola / Rapeseed oil	7	Walnut oil	58
Soybean oil	7	Soybean oil	51
Wheatgerm oil	5	Corn oil	50

Essential Fatty Acids in Nuts

Omega-3s (100g)	(g)		Omega-6s (100g)	(g)
Walnuts	5.5		Walnuts	28
Hazelnuts	trace		Hazelnuts	4
Cashews	trace		Cashews	8
Almonds	trace		Almonds	10
Brazils	trace		Brazils	23

Essential Fatty Acids in Seeds

Omega-3s (100g)	(g)		Omega-6s (100g)	(g)
Flax / Linseeds	15-25		Flax / Linseeds	6
Pumpkin seeds	7-10		Pumpkin seeds	20
Sunflower seeds	trace		Sunflower seeds	30
Sesame seeds	trace		Sesame seeds	25
Pine nuts	1		Pine nuts	25

Omega-3 Content of Fish
(100g of fish would be approximately a 3 1/2 ounce serving)

Fish (100g)	Omega-3 (g)
Mackerel	2.2
Spiny Dogfish	2.0
Herrings	1.7
Sardines	1.7
Pilchards	1.7
Tuna (bluefin)	1.6
Trout (lake)	1.6
Sturgeon (Atlantic)	1.5
Salmon	1.4
Anchovies	1.4
Sprats	1.3
Bluefish	1.2
Mullet	1.1
Halibut	0.9
Bass (striped)	0.8
Trout (rainbow)	0.6
Trout (Arctic char)	0.6
Mullet (striped)	0.6
Oysters	0.6
Carp	0.6
Squid (short-finned)	0.6
Tuna (skipjack)	0.5
Mussels (blue)	0.5
Periwinkles	0.5
Shark	0.5
Pollock	0.5
Hake (Pacific)	0.4
Sea Bass	0.4
Shrimps	0.4
Crab	0.4
Perch	0.4
Clams	0.3
Cod (Atlantic)	0.3
Cod (Pacific)	0.2
Plaice	0.2
Scallops	0.2
Flounder	0.2
Lobster	0.2
Abalone	0.1
Haddock	0.1
Pike	0.1