Hello, I'm an expert in the field of nutrition and wellness. I specialize in the study of dietary components such as fats, including omega-6 and omega-3 fatty acids, which are essential for human health. Let's dive into the topic of nuts that contain omega-6 fatty acids.

Omega-6 fatty acids are a type of polyunsaturated fat that the body cannot produce on its own, so they must be obtained through the diet. They are crucial for many bodily functions, including brain function, muscle movement, and the immune system. However, it's important to maintain a balance between omega-6 and omega-3 fatty acids, as an imbalance can lead to inflammation and other health issues.

Now, let's look at some nuts that are known to contain omega-6 fatty acids:


1. Pumpkin Seeds: Pumpkin seeds are a great source of omega-6. They are also rich in magnesium, which is important for nerve and muscle function, as well as bone health. The serving size here is 1 ounce (oz), and the omega-6 to omega-3 ratio is quite high at 114:1. This means that while they are a good source of omega-6, they are not the best choice if you're looking to balance your omega-6 and omega-3 intake.


2. Sesame Seeds: These tiny seeds are not only used for their flavor in various cuisines but also pack a punch when it comes to omega-6. With a serving size of 1 oz and an omega-6 to omega-3 ratio of 57:1, they are still relatively high in omega-6 but offer a slightly better balance than pumpkin seeds.


3. Sunflower Seeds: Sunflower seeds are a popular snack and are known for their high vitamin E content. They also contain a significant amount of omega-6, with a serving size of 1 oz and a very high omega-6 to omega-3 ratio of 312:1. This makes them less ideal for those looking to maintain a balanced intake of omega fatty acids.


4. Walnuts: Walnuts are a well-known source of healthy fats, including omega-6. They have a lower omega-6 to omega-3 ratio compared to the other nuts mentioned, at 4.2:1 for a 1 oz serving. This makes them a better choice for those looking to consume omega-6 in a more balanced context.

It's important to note that while these nuts contain omega-6, they also provide other nutrients that are beneficial to health. However, consuming them in moderation and as part of a balanced diet is key to maintaining optimal health.

Now, let's move on to the translation of the above information into Chinese.

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Nuts and seedsFoodServing SizeOmega-6 : Omega-3 ratioPumpkin seeds, whole, roasted, without salt1 oz114 : 1Sesame seeds, whole, dried1 oz57 : 1Sunflower seeds, kernels, dried1 oz312 : 1Walnuts1 oz4.2 : 111 more rowsread more >>