Several studies suggest eating a diet with a high Omega 3 to Omega 6 ratio leads to a reduced risk of cancer, cardiovascular disease, inflammation, developmental disorders, and cognitive aging. (1,2)

This article suggests foods with the highest Omega 3 to Omega 6 ratio so that you can achieve a better balance in your diet.

Foods with a high Omega 3 to Omega 6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, 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.