At 10:20 +1000 11/5/1999, Aaron A. Weiss wrote:

>Suggestions for a cheap and plentiful source of w-3 fatty acids?

Flax seeds   18.1% w-3,  4.3% w-6
Canola Oil    9.3% w-3, 20.3% w-6
Butternuts    8.7% w-3, 33.7% w-6
Walnuts       6.8% w-3, 31.8% w-6

Most herbs and spices have a favorable w-3:w-6 ratio, but the
quantities are very low. Also, the flavour is quite strong, so
it is difficult to consume them in quantity.

For a longer list and more detail, check out:
http://www.interdomain.net.au/~rha/food/omega3ratio2.html

One more thing - w-3 fats are easily oxidised. Grinding flax seeds
in a electrical grinder can heat the seeds up, oxidising the w-3 fats.
Flax seed oil needs to be cold-pressed, and stored in a brown glass
bottle in the refrigerator. I wonder if the commercial extraction
process for canola oil maintains a low temperature?

Cooking with w-3 fats is pointless, as they would be totally oxidised
at the temperatures involved.

 ...Richard.