Omega 3s are the EFAs most likely to be missing in Western Diets:

Green leafy vegetables, flaxseed (linseed), pumpkin seeds, mustard 
seeds, soya and some grains.  Rapeseed and walnut oils.  Oily cold-water 
fish (who get it from the green leafy plants they eat!).  Flaxseed is 
the richest natural source - oil can only be used cold.  Eggs from 
chickens fed DHA rich feed (says on the packaging).  Legumes, some 
fruits (melon, cherry)

Omega 6s are the EFAs most likely to saturate Western diets - it's a 
cheap oil source.  Most Western people have FAR TOO MUCH Omega 6:

Corn oil, sunflower oil, sunflower seeds, pumpkin seeds, walnut oil.

Omega 9s (made by body, so no need to top up)

Olive oils

Your Omega 6 to Omega 3 mix should be about 2 to1.  So how much Omega 3 
you are having, you should only have twice as much Omega 6.  Most 
Western diets have between 10 and 20 times the Omega 6 to Omega 3 
ratio.  So most of us need to cut Omega 6s, and up Omega 3s.

Most seed and nut oils, have differing proportions of 3/6/9.  So, hemp, 
for instance, has 2/1 on 6s/3s, making it sound 'perfect'.  But that's 
only true if you are also not taking other Omega 6s from other sources.  
So, for most women in the West, upping Omega 3 is the vital part. 

Lack of Omega 3, is linked to depression, PPD and ADHD in children (in 
that many who suffer from these, can have an alleviation of symptoms on 
taking then in, especially in the form of flaxseed (linseed).

Dr Sears is an excellent source on fats info and food lists, suggestions 
on getting the right fats into kids etc. 

http://www.askdrsears.com/html/4/t041300.asp

Morgan Gallagher

 Pat Young wrote:
> OK, so what is a list of EFA foods?  Thanks, Pat in SNJ
>
>      
>

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