Nuts and Seeds with Most Omega 3

Ratio of Omega-3s to Omega-6s in Some Foods

© Copyright by Victoria Boutenko, www.rawfamily.com

Flaxseed oil: (1 tbsp)
Total Omega-3 fatty acids    7196 mg (4.2 times) more omega 3s
Total Omega-6 fatty acids    1715 mg
http://nutritiondata.self.com/facts/fats-and-oils/7554/2

Safflower oil: (1 tbsp)
Total Omega-3 fatty acids    0 mg
Total Omega-6 fatty acids    10073 mg (too much! Omega-6s)
http://nutritiondata.self.com/facts/fats-and-oils/573/2

Sesame oil: (1 tbsp)
Total Omega-3 fatty acids    40.5 mg
Total Omega-6 fatty acids    5576 mg (1138 times) more omega-6s
http://nutritiondata.self.com/facts/fats-and-oils/511/2

Olive oil: (1 tbsp)
Total Omega-3 fatty acids    103 mg
Total Omega-6 fatty acids    1318 mg (13 times) more omega-6s
http://nutritiondata.self.com/facts/fats-and-oils/509/2

Chia seeds: (1 ounce)
Total Omega-3 fatty acids    4915 mg (3 times) more omega 3s
Total Omega-6 fatty acids    1620 mg
http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

Flax seeds: (1 ounce)
Total Omega-3 fatty acids    6388 mg (3.9 times) more omega 3s
Total Omega-6 fatty acids    1655 mg
http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2

Sunflower seeds: (1 cup)
Total Omega-3 fatty acids    34.0 mg
Total Omega-6 fatty acids    10602 mg (312 times)more omega 6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3076/2

Sesame seeds: (1 cup)
Total Omega-3 fatty acids    541 mg
Total Omega-6 fatty acids    30776 mg (57 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3070/2

Pumpkin seeds: (1 cup) 
Total Omega-3 fatty acids    250 mg
Total Omega-6 fatty acids    28571 mg (114 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3066/2

Walnuts (1 cup)
Total Omega-3 fatty acids    10623 mg
Total Omega-6 fatty acids    44567 mg (4.2 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2

Almonds (1 cup) 
Total Omega-3 fatty acids    5.7 mg
Total Omega-6 fatty acids    11462 mg (2000 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

Lettuce, green leaf, raw (1 head, 360 g)
Total Omega-3 fatty acids    209 mg (2.4 times) more omega-3s
Total Omega-6 fatty acids    86.4 mg
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2477/2 

Spinach, raw (1 bunch, 340 g)
Total Omega-3 fatty acids    469 mg (5.3 times) more omega-3s
Total Omega-6 fatty acids    88.4 mg
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

Bananas, raw (1 medium size)
Total Omega-3 fatty acids    31.9 mg
Total Omega-6 fatty acids    54.3 mg (1.7 times) more omega-6s
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2

Strawberries, raw (100 g)
Total Omega-3 fatty acids    65.0 mg
Total Omega-6 fatty acids    90.0 mg (1.4 times) more omega-6s
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2

You may purchase the Green for Life here. 

With Green Love,
Victoria Boutenko

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