Avocados are high in a number of important nutrients, many of which are lacking in modern diets. Here is the nutrition breakdown for a 7-ounce (201-gram) avocado ():Calories: 322 Fat: 30 grams Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil. Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil. Eat more avocados. Protein. Calcium. Phosphorus. Zinc. Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein A 1 ounce (oz), or 28.35 g, serving of chia seeds contains 8.5 g of fat, much of which is omega-3 fatty acids. Chia seeds are, in fact, one of the best plant-based sources of omega-3. To ensure a proper ratio, eat omega-6-rich foods in moderation and pair them with a good amount of omega-3 fatty acids from foods like fatty fish, nuts, and seeds. Here are 10 nutritious foods Too much omega-3 can have negative affects on your health, including altered immune function. Omega-3 fatty acids are best known for their variety of potential health benefits. However, as with many other nutrients, consuming too much omega-3 can be detrimental, potentially causing problems such as altered immune function. The answer – nothing is wrong with omega-6’s directly. It’s the ratio that’s important: Excess omega−6 fatty acids affect the health benefits of omega−3 fats because they compete for the same rate-limiting enzymes. The higher proportion of omega-6 to omega-3 fat in the diet can shift a physiological state in the tissues toward the Avocado oil is packed with heart-healthy oleic acid 4, which is an omega-9 fatty acid and unsaturated fat. Research 5 suggests that unsaturated fats may lower your risk of developing heart disease by lowering levels of LDL (“bad”) cholesterol and improving the ratio of total cholesterol to HDL (“good”) cholesterol. 8ibeMIf.

how much omega 3 in avocado