Several studies suggest that eating a diet with a high Omega 3 to Omega 6 ratio can lead to a reduced risk of cancer, cardiovascular disease, inflammation, developmental disorders, and cognitive aging. (Ref)
In the current Western modern diet most people eat 15 to 16 times more Omega 6s than Omega 3s. People should aim for a ratio of 1 to 4 Omega 6s for every Omega 3.
This article is intended to suggest foods with the highest Omega 3 to Omega 6 ratio, so that you can achieve a better balance in the fats you eat. Foods with a high Omega 3 to Omega 6 ratio include crab, fish (tuna, cod, salmon), mussels, avocados, rapini, spinach, flax seeds, mangoes, and kidney beans. There is no daily value set for omega 3s, but the adequate intake (AI) per day is set at 1600mg. This is used to calculate the AI of Omega 3s for the foods in the list.
Below is a list of foods with high omega 3 to omega 6 ratios, for more, see the list of foods high in omega 3s, and the complete ranking of over 200 foods high in omega 3s per omega 6.