Omega 3 Fatty Acids *Vegetarian & vegan sources*

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Every now & again I have a little bit of random info that I think is worth sharing, so I'm starting 'mini posts'. Today it's Omega 3 :) Lots of people know that fatty or oily fish are a good source of omega 3, but that's not much help to people who don't/can't eat fish.
So, guided by the wonderful book 'Green for Life' I've compiled a few of the richest Omega 3 sources. It's important to check the ratio of Omega 3 to Omega 6 though, because too much Omega 6 is no good, & many of us will already be getting a lot (maybe too much) in our diet.
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#1. Flaxseed oil (1 tbs) - Omega 3: 7,196mg / Omega 6: 715mg
#2. Chia seeds (approx 28grams) - Omega 3: 4,915mg / Omega 6: 1,620mg
#3. Flax seeds (approx 28grams) - Omega 3: 6,388mg / Omega 6: 1,655mg
#4. Beans, snap/greeen (1 cup raw) - Omega 3: 39.6mg / Omega 6: 25.3mg
#5. Lettuce, Green leaf (1 head 360g raw) Omega 3: 209mg / Omega 6: 86.4mg
#6. Lettuce, Cos, aka Romain (1 head 626g raw) Omega 3: 707mg / Omega 6: 294mg
#7. Spinach (1 bunch, 340g raw) Omega 3: 469mg / Omega 6: 88.4mg
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Flaxseed oil is one of the most convenient sources, but you do have to be careful with it because it can go rancid very easily, it must always be refrigerated. It can be mixed into a meal or drink, however it must not be heated or the omega 3 fatty acids will be destroyed.
Another important thing to keep in mind is that there are 3 types of Omega Fatty Acids, ALA, EPA, & DHA. DHA can be an issue, because whilst our bodies can construct it using ALA, people who eat little or no fish may be deficient. There are supplements available, including vegan options.
For more information, check out veganhealth.org.
If you're wandering what the best way to consume a whole bunch of raw spinach might be, maybe check out greenforlife.com ;)
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All the best everyone~