but the rest I would like to get from real food. I've found 2 things so far. Flax seeds and chia seeds. Problem is that it's not recommended to eat a lot of flax seeds and chia seeds can cause digestion issues because they soak up a lot of liquid. Both are high in protein and omega 3's but if I can't consume a lot that does me no good.
I buy flaxseed oil and mix it with my food. Flaxseed oil's content is 14% omega-6 / 57% omega-3.. Which should help push your levels to a more even plane. No matter how many nuts you eat, you won't even out your omega-3/omega-6 ratio because they all have much more omega-6s than 3s..
Not to mention, n-6 and n-3 fatty acids compete for the same conversion enzymes. This means that the quantity of n-6 in the diet directly affects the conversion of n-3 ALA, found in plant foods, to long-chain n-3 EPA and DHA.
If you're eating the flax seeds/chia seeds whole, that may not guarantee that you're getting all the fatty-acids from within them. Consuming the oil makes it more bio-available.
I don't really know any other foods with good omega-3 levels that are plant-based, but I did a search and found these:
"Wild rice is not only a good source of omega-3, but contains only slightly more omega-6, for a ratio of about 1.25:1"
according to this page: http://nutritiondata.self.com/facts/leg ... cts/4297/2
kidney beans have more omega-3s than 6s..
Same with Cloves(a spice).. http://nutritiondata.self.com/facts/spi ... erbs/181/2
Broccoli has slightly more 3s than 6s http://nutritiondata.self.com/facts/veg ... cts/2356/2
spinach seems to have a lot more 3s than 6s http://nutritiondata.self.com/facts/veg ... cts/2626/2
mustard seeds are about even..
cabbage has more 3s than 6s..
green beans have more 3s than 6s.
kale has more 3s..
romaine lettuce has more 3s..
turnip greens has more 3s..
winter squash has more 3s..