PUFA 3 (omega 3) rich foods

          

PUFA 6 and PUFA3 are polyunsaturated fatty acids present in cooking oils as well as many other foods. They are not synthesized in body and have to be supplemented from diet.
Hence they are called essential oils.

They should be in the ratio of 6;1

PUFA 6 is widely available in variety of foods, but PUFA 3 is available only in limited foods in a limited quantity.
As  a result we have excess PUFA 6 and the ratio of PUFA 6 to PUFA 3 goes much above 6 and this has adverse effects on health.
We need to increase our intake of PUFA 3

Following foods are the source of PUFA 3 (omega-3)

Mustard seeds (Rai)
Methi seeds (Fenugreek)

Mustard oil
Soybean oil
Pure ghee

Fish

Rajma 
Green Leaf Vegetables (GLV)

We should eat these foods for our sound health