Composition of Nut and Seed Oils


Try to limit processed and fast foods, and avoid cooking with clear vegetable oils.  This can be a huge step toward creating in your diet a healthy 2:1 balance of omega-6:-3 oils. Omega-6 oils are inflammatory. They are hidden in processed, packaged, and fast foods, which is a major reason the typical American ratio is 20:1, rather than 2:1. The sensible way to bring the “-6:-3 ratio” into better balance and benefit from the omega-3s that you do consume is to limit your intake of omega-6 fats9 (the table on below can guide you).   Since omega-3s and -6s compete for the same digestive enzymes, consuming large amounts of omega-6s through processed and fast foods can negate the potential anti-inflammatory benefits of omega-3 oils, because omega-6s “crowd out” omega-3s.

As you can see by the table, every nut and seed is a unique combination of omega-3, -6, and -9 fatty acids.   Safflower, sunflower, corn, and soybean oil are primarily omega-6, with little anti-inflammatory omega-3 offset.  Olive oil and saturated fats such as butter and coconut oil have very little omega-6s, and are therefore thought to be “neutral” with respect to inflammation.

Coconut oil and butter are saturated fats and stable for high-temperature cooking.  Coconut oil is also high in anti-microbial lauric acid.

Nut or Seed:


Lauric Acid
Flax581419 9 0
Olive 0 87616 0
Coconut,unrefined 0 3 69144
Palm Kernel 0 2138547
Sesame 0454213 0
Peanut 0294718 0
Rape (Canola) 73054 7 0
Almond 01778 5 0
Avocado 0107020 0
Safflower 0751312 0
Sunflower 0652312 0
Corn 0592417 0
Soybean 7502615 0
Pumpkin 75034 9 0
Wheat Germ 5502518 0
Pecan 02063 7 0
Cashew 0 67018 0
Butter (grass-fed) 1.52.329632.8