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From: Mike (
Subject:         Re: Do nuts have too much omega 6 ?
Date: August 4, 2009 at 9:19 pm PST

In Reply to: Re: Do nuts have too much omega 6 ? posted by Jeff Novick, MS, RD, LD, LN on March 22, 2009 at 8:39 am:

I know this is over four months old, but this topic especially interests me.

Looking purely at the omega-6:omega-3 ratio is rather misleading.

For example, cashews may have a 117:1 ratio, but they have only 2,179 mg of omega-6 fat, making them very easy to balance with flax oil (2,399 mg. per tsp. with only 429 mg. omega-6) or even flaxseeds (1 TBSP= 1,597 mg. omega-3, 414 mg. omega-6) or chia seeds (1/4 oz.=1,229 mg. omega-3, 405 mg. omega-6).

The same is is true for hazelnuts (88:1 ratio, but only 2,193 mg per ounce), almonds(1,800:1 ratio, but only 3378 mg per ounce), and some others to varying degrees.

Unfortunately, these nuts are among the more expensive ones. However, cheaper ones can be balanced in as well.Peanuts (technically a legume, but nutritionally similar in crucial ways to a nut) have 4,393 mg. omega-6. Pumpkin seeds (5,797 mg) and even raw sunflower seeds (6,454 mg) can be worked in as well, though the quantity really should be limited to 1 oz. a day.

Smart balance peanut butter is a good option (at least in this area), having 1,300 mg. omega-6 fat and 1,000 mg. omega-3 fat.

I greatly respect your expertise, though I think you need to explain the issue slightly differently.

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