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Top 10 Foods with the Highest Omega 3 to Omega 6 Ratio

Photo of Daisy Whitbread

Top 10 Foods with the Highest Omega 3 to Omega 6 Ratio

Research suggests that eating a diet with a high omega-3 to omega-6 ratio leads to a reduced risk of some cancers, cardiovascular disease, inflammation, developmental disorders, and cognitive aging. (1,2)

This article lists the foods with the highest omega-3 to omega-6 ratio, so that you can achieve a better balance in your diet.

Foods with a high omega-3 to omega-6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, and kidney beans.

There is no daily value set for omega-3s, but the adequate intake (AI) per day is set at 1600mg. This is used to calculate the AI of omega-3 for the foods in the list.

Below is a list of foods with high omega 3 to omega 6 ratios, for more, see the list of foods high in omega 3s, and the complete ranking of over 200 foods high in omega 3s per omega 6.

List of Foods High in Omega 3s and Low in Omega 6

Foods with a high Omega 3 to Omega 6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, and kidney beans. There is no daily value set for omega 3s, but the adequate intake (AI) per day is set at 1600mg.

Will hemp replace fish as the king of omega-3?

By Paul Benhaim, chief executive of Hemp Foods Australia and Elixinol

21-Nov-2014 – Last updated on 06-Feb-2020 at 12:11 GMT

Hemp is a potent source of fatty acids, says Paul BenhaimHemp is a potent source of fatty acids, says Paul Benhaim

Related tags: Omega-3 fatty acid

From a nutritional standpoint, the leaves, flowers and seeds of hemp plants provide essential organic nutrition that cannot be obtained elsewhere. Interest in the oil from its flowers and seeds is at an all-time high, showing no sign of slowing down.

Hemp seeds are incredibly nutrient-dense. Besides containing arguably the highest-quality protein in concentrations that exceed that of most other food sources, hemp seeds rule the world when it comes to polyunsaturated fatty acids like omega-3 and 6, among others.

These are the special oils the body uses for detoxification, building brain cells, hormones, neurotransmitters and many other systems and functions in the body, not to mention resisting and reversing obesity.

As a source of polyunsaturated fatty acids, hemp seeds contain 11% more than sacha inchi seeds, 62% more than flax seeds, 96% more than chia seeds, 104% more than fish oil and 460% more than whole fish.

polyunsaturated-fat-content

Relative content of polyunsaturated fatty acids by source

As decades of unjustified prohibition and persecution continue to lose their grip, hemp is rapidly regaining the popularity it held for millennia as a primary and sustainable source of life's necessities — including omega-3 and 6 fatty acids.