Dear Jack,

While it was recommended to adjust the intake of oils to match an ideal omega-6:omega3 ratio, I have heard that this precaution didn’t apply to the consumption of seeds and nuts. In other words, you could have those in the amounts you deemed right and according to your taste, without worrying about their omega-6 and omega-3 composition.

Answer:

The main concern with omega-3s from plant foods (aka ALA) is whether it is being converted into DHA. There is evidence that a lot of people do not convert it efficiently, especially if their diets are high in omega-6s (as most vegan diets are).

Hempseeds, flaxseeds, and chia seeds are high in ALA, so these seeds would help correct an omega-6 to omega-3 imbalance. But other seeds and most nuts are primarily omega-6 and monounsaturated fats and could prevent the converstion of ALA to DHA. That said, nuts have so many beneficial effects that I would not want to recommend that people eat less than they want. Seeds have not been studied like nuts, so it’s hard for me to say if they are as healthy as nuts.

The easiest way to ensure you are getting enough DHA is just to take a DHA supplement, and then you do not need to worry if your omega-6s are preventing the conversion of ALA into DHA.

You can read more about omega-3s here.