Nuts and Seeds – Omega 6s and Omega 3s

Nuts and seeds are good for you, but they’ve got a lot of fat, so make sure to eat them in moderation. All nuts and seeds have a certain ratio of omega 6 to omega 3 fats. Omega 6 fats are not good for you when eaten in excess, while omega 3 fats can make you healthier in many ways. The ideal ratio of omega 6 to omega 3 fats is roughly 3 to 1. Most nuts and seeds, except walnuts and macadamia nuts, have fairly high omega 6 to omega 3 ratios. This is why you should eat them in small amounts.

Here is a list of most balanced ratio to most unbalanced ratio:

1. Walnuts (most balanced)

2. Macadamia nuts

3. Pecans

4. Pine nuts

5. Cashews

5. Pistachio nuts

6. Hazel nuts

7. Pumpkin seeds

8. Brazil nuts

9. Sunflower seeds

10. Almonds (most unbalanced)

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