Striving4Zen

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

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-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

Source

Labels: healthy fats, Nuts, oils, Omega-3s, omega-6, seeds

Just when you thought you knew the good fats from the bad, Internet rumors trashing canola oil's polyunsaturated fat content may have you puzzled. The gossip claims canola's omega-6 fatty acids are too high in proportion to its omega-3 fatty acids. “The optimal balance is between 1:1 and 4:1,” says Steven Pratt, PhD, assistant clinical professor at the University of California, San Diego. “Unfortunately, the typical Western diet contains 14 to 25 times more omega-6s than omega-3s,” a discrepancy linked to increased inflammation and blood-clot risk. He points out, however, that canola oil contains 21% omega-6s and 11% omega-3s. That works out to a healthy 2:1 ratio.

If you're worried your diet contains too many omega-6s, offset your vegetable oil and canola oil use by substituting with omega-3-rich walnut or flaxseed oil. (Heat destroys omega-3s, though, so don't use these oils for high-heat cooking.) And don't believe the GMO buzz either: Canola oil was not developed using genetic engineering. In fact, Canadians bred canola from the rapeseed plant in the early 1970s — almost a decade before biotechnology company Monsanto genetically modified the first plant cell.

Source

Labels: canola oil, cooking oil, flaxseed oil, GMO, Omega-3s, omega-6, vegetable oil, Western diet