Hey everyone. I'm doing some research on the omega 3:6 ratio of various foods.
We all know that grass fed animals have significantly higher omega 3's and less omega 6's. I've read online that grass fed beef, buffalo, lamb, etc. can have an omega 3:6 ratio of 1:2 or 1:4.
http://www.texasgrassfedbeef.com/omega_3_fatty_acids.htmI've looked into a few nuts and fruits/veggies fat ratios.
Food - amount of omega 3 and 6 - approximate ratio
Walnuts - o3=2,542mg, o6=10,666mg - 1:4
http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2Avocado - o3=30.8mg, o6=473mg - 1:15
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2Almonds - o3=1.7mg, o6=3,378mg - 1:1987
http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2Pecans - 3=276mg, 6=5,777mg - 1:21
http://nutritiondata.self.com/facts/nut-and-seed-products/3129/2Macadamia - o3=57.7mg, o6=363mg - 1:6
http://nutritiondata.self.com/facts/nut-and-seed-products/3123/2Cashews - o3=17.4mg, o6=2,179mg - 1:125
http://nutritiondata.self.com/facts/nut-and-seed-products/3095/2Chestnuts - o3=26.6mg, o6=223mg - 1:8
http://nutritiondata.self.com/facts/nut-and-seed-products/3101/2King Salmon - o3=375mg, o6=30.8mg - 12:1
http://nutritiondata.self.com/facts/ethnic-foods/9971/2Grass fed beef - o3=5.9mg, o6=22.4mg - 1:4
Grass fed bison- o3=10.6mg, o6=73.1mg - 1:7
(All based on 1 oz servings)
As you can see, most nuts, have horrible omega 3:6 ratios. With walnuts being the best (1:4), and almonds being the worst (1:1987).
Salmon has an excellent omega 3:6 ratio, grass fed beef is ok, and nuts and avocados are bad.
But if we get most of our fat from say, raw beef fat, marrow, and fatty fish. Wouldn't nuts and avocados be ok in moderation?