Flax And Other Oils

[jcregs]

I just started substituting flax in my diet today...but what other oils or foods should I be taking to help my diet (I take 2 tablespoons of flax a day...should i also be eating peanuts, or having olive oil, and how much of these should i be taking as well...etc.)? I know you guys can help. Thanks!

-jcregs

 

[anthrax]

OIL TOTAL SAT POLY MONO COMMENTS
canola 14 1 4 8 fairly good mono
corn 14 2 8 4 fairly high omega-6, no omega-3
flaxseed 14 1 10 3 7 omega-3; 2 omega-6; 2 omega-9
olive 14 2 1 10 good mono; high anti ntioxidants
peanut 14 3 5 6
safflower 14 2 10 2 high omega-6, no omega-3
sesame 14 2 6 5
sunflower seed 14 2 9 3 high omega-6, no omega-3
wheat germ 14 1 9 3


FOOD TOTAL SAT POLY MONO COMMENTS
almond 14 1 3 10 good mono/total ratio
avocado 30 ? ? ?? (amount in avg fruit) high in mono
brazil 19 5 7 7 relatively high saturated
cashew 13 2 8 3
hazelnut 18 1 2 15 very good mono/total ratio
macademia 20 2 3 15 good mono/total ratio
pecan 19 2 5 12 good mono/total ratio
pistachio 14 2 4 8
pumpkin high omega-3
soybean some omega-3
walnut 15 2 11 2 some omega-3