What we eat matters when it comes to the balance of omega6 to omega3 ratio. Below are some lists of common foods that we consume.
Leafy Greens
| Leafy Green | 6 to 3 Ratio |
| Spinach | 1.3:1 |
| Kale | 1:1 |
| Swiss chard | 1.4:1 |
| Collard greens | 1:1 |
| Arugula | 2:1 |
| Romaine lettuce | 1.6:1 |
| Mustard greens | 1:1 |
| Watercress | 1:1 |
| Bok choy | 2:1 |
| Beet greens | 2:1 |
Seed Oils
| Nut/Seed | 6 to 3 Ratio |
| Flaxseeds | 1:4 |
| Chia seeds | 0.3:1 |
| Walnuts | 4:1 |
| Hemp seeds | 3:1 |
| Pumpkin seeds | 2:1 |
| Sunflower seeds | 40:1 |
| Almonds | 2000:1 |
| Sesame seeds | 130:1 |
| Cashews | 125:1 |
| Pecans | 20:1 |
Common Oils
| Oil | 6 to 3 Ratio |
| Flaxseed oil | 0.3:1 |
| Hempseed oil | 3:1 |
| Chia seed oil | 0.3:1 |
| Walnut oil | 5:1 |
| Canola oil | 2:1 |
| Soybean oil | 7:1 |
| Olive oil | 10:1 |
| Avocado oil | 15:1 |
| Sunflower oil | 120:1 |
| Corn oil | 46:1 |
Grain Fed vs Pasture Raised
| Meat Type | 6 to 3 Ratio |
| Beef (grain-fed) | 15:1 |
| Pork (conventional) | 20:1 |
| Chicken (conventional) | 20:1 |
| Turkey (conventional) | 15:1 |
| Lamb (grain-fed) | 15:1 |
| Meat Type | 6 to 3 Ratio |
| Beef (grass-fed) | 2:1 |
| Pork (pasture-raised) | 3:1 |
| Chicken(pasture-raised) | 4:1 |
| Turkey (pasture-raised) | 5:1 |
| Lamb (grass-fed) | 3:1 |