To obtain good health, a person should consume more omega-3 fatty acids and fewer omega-6 fatty acids.
Many foods that contain omega-3 also contains high amounts of omega-6 fatty acids are also high.
Select the source of omega-3 fatty acids with caution to help balance the essential fatty acids.
Here are a source of omega-3 fatty acids best:
1. fish
Fatty fish is a source of omega-3 fatty acids are best because they contain two forms of omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Most of the vegetable sources contain only alpha linoic acid (ALA), which is converted by the body into other forms of omega-3.
Although not known whether one form of the fatty acids are better than others, but it's good if we can balance the intake will be three.
Every 100 grams of wild salmon contains omega-3 and about 2.29 grams of omega-6 fatty acids approximately 0.26 grams.
Therefore the ratio of the content of salmon is 0.11. Ratio below 4 is considered good and the ratio below 1 is considered very good.
Tuna fish has a ratio of 0.05 but only contains omega-3 fatty acids approximately 0.27 grams.
Cod fish ratio is 0.03 and contain omega-3 fatty acids as much as 0.22 grams. Cod fish oil is a source of omega 3 fatty acids which are very good, but hard to put in diet.
Cod fish oil has a ratio of 0.09 and contain omega-3 fatty acids as much as 20.67 grams.
2. Pulses and Grains
The best source of omega-3 fatty acids derived from the other nuts or sesame seeds.
Flax seed has a ratio of 0.24. Omega-3 fatty acids contained in each 100 grams of flaxseed is approximately 18.12 grams.
Red beans have a ratio of 0.63 with the content of omega-3 fatty acids approximately 0.03 grams.
Green bean ratio is 0.64 with a content of omega-3 fatty acids as much as 0.04 grams.
Walnuts contain 9.08 grams of omega-3 fatty acids, but the ratio of omega-6 fatty acids is 4.1, so most of the walnuts and other nuts of choice that is not too good to keep a balance of essential fatty acids.
3. Fruits and Vegetables
Spinach is one of the best vegetable sources of omega-3 fatty acids. Spinach contains about 0.12 grams of omega-3 fatty acids and has a ratio of 0.19.
The lettuce has a ratio of 0.41 with the content of omega-3 fatty acids as much as 0.08.
Mango and papaya also be a good choice, each of them has a ratio of 0.38 and 0.24.
Bananas have a 1.7 ratio with omega-3 content of 0.03 grams.
0.16 Avocados contain omega-3 fatty acids, but the ratio between omega-3 to omega-6 is 15, so the choice is not good for the balance of essential fatty acid intake.