Omega-3, Omega-6 in Oils Nuts Seeds. Essential Fatty Acids

Dietary Fat

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

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 oil 58 Safflower oil 74 Flax / Linseeds 15-30 Grapeseed oil 68 Walnut oil 11.5 Sunflower oil 63 Canola / Rapeseed oil 7 Walnut oil 58 Soybean oil 7 Soybean oil 51 Wheatgerm oil 5 Corn oil 50

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) Walnuts 5.5 Walnuts 28 Hazelnuts trace Hazelnuts 4 Cashews trace Cashews 8 Almonds trace Almonds 10 Brazils trace Brazils 23 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 / Linseeds 15-25 Flax / Linseeds 6 Pumpkin seeds 7-10 Pumpkin seeds 20 Sunflower seeds trace Sunflower seeds 30 Sesame seeds trace Sesame seeds 25 Pine nuts 1 Pine nuts 25 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.