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The highest concentrations of omega-3 fatty acids are found in coldwater fish, such as sardines, salmon, herring, tuna, cod, mackerel, halibut, and shark. These fatty acids are also found in lower concentrations in plant foods such as flaxseed, walnuts, Great Northern beans, kidney beans, navy beans, and soybeans. Some registered dietitians recommend eating a diet rich in fish with high levels of omega-3 fatty acids or eating 1 or 2 teaspoons of flaxseed every day.
Most omega-6 fatty acids in the diet come from vegetable oils, such as linoleic acid (LA) -- not to be confused with alpha-linolenic acid (ALA), an omega-3 fatty acid. Linoleic acid is converted to gamma-linolenic acid (GLA) in the body.It can then break down further to arachidonic acid (AA).or general health, there should be a balance between omega-6 and omega-3 fatty acids. The ratio should be in the range of 2:1 - 4:1, omega-6 to omega-3 -- and some health educators advocate even lower ratios. Omega-6 fatty acids can be found in sunflower, safflower, soy, sesame, and corn oils.