5. Good for Your Eyes. Thanks to antioxidants like lutein and zeaxanthin, avocados may also contribute toward eye health. Typically found in the darker green areas of avocado flesh (closer to the peel), these carotenoids absorb light waves and help ward off macular degeneration. 6. Omega-3 fatty acids. Many nuts are rich in omega-3 fatty acids. Omega-3s are healthy fatty acids. They may reduce the risk of heart attacks and strokes. Fiber. All nuts contain fiber, which helps lower cholesterol. Fiber also makes you feel full, so you eat less. Plant sterols. Some nuts contain plant sterols, a substance that can help lower “All different fats and oils, including butter, olive oil, avocado oil Omega-6s are inflammatory when you consume an excess, imbalanced ratio of them compared to omega-3 fatty acids. North 1/3 Avocado. 1/5 Avocado. Calories. 227. 76 . 45 . Fat. 20.9 g . 6.9 g You should be getting around 20 percent of your calories from omega-3 and monounsaturated fats per day—or 60 grams per Foods with a high omega-3 to omega-6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, and kidney beans. ( 3) There is no daily value set for omega-3s, but the adequate intake (AI) per day is set at 1.6g ( 4, 5 ). This target is used to calculate the AI of omega-3 for the foods in the list. One-third of a medium avocado contains 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat. Avocados are also a good source of fiber (11 percent daily value or 3 grams for one-third of a medium avocado). Including fiber-rich vegetables and fruit may reduce the risk of heart disease, as well as type 2 diabetes and obesity. Increases airway contraction. Side by side, you can see why we should strive to get a 1:1 ratio of our Omega-3’s and 6’s. But in today’s world, the average American consumes an Omega-6: Omega-3 ratio of 16:1! This is due in part to sources of Omega-6, such as corn and safflower oil, being inexpensive when compared to most Omega-3 sources. The proportion of omega-3 to omega-6 fatty acids in a diet may have metabolic consequences. Unlike omega-3 fatty acids and omega-6 fatty acids, omega-9 fatty acids are not classed as essential fatty acids because they can be created by the human body from monounsaturated and saturated fatty acids, and are therefore not essential in the diet. OpoohFT.