Omega-3 and Omega-6 Essential Fatty Acids

Omega-3-Omega-6

Essential Fatty Acids in Oils, Omega-3 & Omega-6 EFAs in Nuts, Linoleic Acid & Alpha-Linolenic Acid in Seeds

Essential Fatty Acids in OILS

Fig 1. Content of Omega-3 and Omega-6 Essential Fatty Acids in Oils

Approximate EFA content in grams per 100 grams

Omega-3s (100g)(g)Omega-6s (100g)(g)
Flax / Linseed oil58Safflower oil74
Flax / Linseeds15-30Grapeseed oil68
Walnut oil11.5Sunflower oil63
Canola / Rapeseed oil7Walnut oil58
Soybean oil7Soybean oil51
Wheatgerm oil5Corn oil50

Essential Fatty Acids in NUTS

Fig 2. Content of Omega-3 and Omega-6 Essential Fatty Acids in Nuts

Approximate EFA content in grams per 100 grams

Omega-3s (100g)(g) Omega-6s (100g)(g)
Walnuts5.5Walnuts28
HazelnutstraceHazelnuts4
CashewstraceCashews8
AlmondstraceAlmonds10
BrazilstraceBrazils23

Essential Fatty Acids in SEEDS

Fig 3. Content of Omega-3 and Omega-6 Essential Fatty Acids in Seeds

Approximate EFA content in grams per 100 grams

Omega-3s (100g)(g) Omega-6s (100g)(g)
Flax / Linseeds15-25Flax / Linseeds6
Pumpkin seeds7-10Pumpkin seeds20
Sunflower seedstraceSunflower seeds30
Sesame seedstraceSesame seeds25
Pine nuts1Pine nuts25

Weight Loss & Fats

From a calorie viewpoint, all oils are equally fattening.

They contain 120 calories per tablespoon.

For optimum weight loss, reduce your overall fat/oil consumption to a sensible level: 25-30 percent of calories is very good; although 20-25 per cent is better; while fats expert Udo Erasmus advocates 15-20 per cent.

Restrict your consumption of saturated fat to a minimum.