For those of you worried about your Omega-3 intake, here's something to ease your mind. Did you know vegetables also contains Omega-3s? Here's a short list of common vegetables and their Omega-3 : Omega-6 amounts. I'll probably update this list with more foods. Most people say strive for a ratio of 1:2 Omega-3s to Omega-6s, but anywhere from 1:1 to 1:4 is generally acceptable.
All Omega-3/6 amounts are in Milligrams (mg) and a serving size of 1 cup.
Omega-3 : Omega-6
Left side : Right side
41 : 7.8
Broccoli (including the stalk):
166.1 : 58.4
36 : 10.6
18 : 128.5
38.9 : 29.5
40 : 30.3
24.8 : 18.6
121 : 92.4
Green bell peppers:
11.9 : 80.6
Red bell peppers:
37.2 : 67
38033 : 9803
24.6 : 835
Slice of whole wheat bread:
139 : 1148
2460 : 18441
Ok this is a great post but here's the problem; it doesn't look at the big picture. Most people are concerned about omega 3s and 6s because they want to balance their Omega 3:6 ratio in their overal diet. You can't do this with vegetables alone unless you are vegan or vegetarian.
These foods you listed barely contain any fat at all (the evil section is right on though). So if you are planning on eating these foods in order to balance out your overal dietary ratio of omega 3 to 6, you're going to need to eat WHOPPING amounts of them... And here is why. Everything else you eat has way more fat in it compared to the fat content found in these veggies, and the omega 3:6 ratio in most foods is gonna be way imbalanced in favor of omega 6.
Eggs, beef, chicken, pork, bread, vegetable oils, flour, and most things that most Americans eat every day have WAY more Omega 6s than 3s. So you're gonna need to do two things in order to bring your Omega 3:6 back in balance:
1. Eat more foods that have medium to high fat content, and most of that fat is going to need to be Omega-3 (fish, flax seed)
2. Reduce consumption of foods that contain nearly all omega 6s: beef, pork, chicken, eggs
The following foods are medium-to-high in fat, and most of this fat is Omega-3 EFAs (essential fatty acids):
Flax Seeds, Salmon, Sardines, Halibut, Scallops, Shrimp, Tofu, Tuna
In the old days when we were still farmers, we got a lot more Omega 3s in our diets because the cows were fed grass instead of grain and soy and the chickens were allowed to forrage and eat insects instead of whatever they are fed now (grain and soy and some other stuff?), so the beef, chicken, and eggs had a much better ratio of Omega 3:6.
Edited by Seeking2012, 05 December 2012 - 04:20 PM.