This week’s Nutrition Diva podcast talks about the recommended intake of omega 6 fats. How much is enough? How much is too much?
Here’s a guide to the omega-6 and omega-3 content of a variety of healthy foods. Click on any column to sort the list by that value.
Want a food added to the table? Add your request in the comment section and I’ll do my best to add it.
I would be very curious how olive oil stacks up if you wouldn’t mind providing that data. If canola oil has a better 3 to 6 ratio, it’s interesting that it’s overshadowed by olive oil in perceived health benefits.
Olive oil is favored because it’s high in MONOunsaturated fats. Only a small portion (about 10%) of the fat in olive oil is POLYunsaturated and of that it’s mostly omega-6. More details (and another nifty chart) in this post: https://nutritionovereasy.com/2015/11/which-oil-is-best/
Gotcha. Thank you Monica! I appreciate the other link you provided; that’s very helpful.
Do we actually get the O-6 from whole chia or flax seeds, or do they have to be ground to meal to count?
Flax (but not chia) do have a somewhat digestion resistant outer shell. To prevent them from passing through undigested, you can grind them or you can just chew them!