Andre Wiederkehr wrote:
Anyone know some pretty straightforward sources on how to get this essential fatty acid amount and balance about right?
I did look at this a number of years back, and I seem to recall: Brassica seed crops bred for oil came up as another option; Omega-3 family fatty acids were the limiting factor in seed oils. Growing micro-algae may be a viable way to get enough Omega-3.
"Walnuts, canola [rapeseed] oil, flaxseeds and flaxseed oil, chia seeds, hemp seeds, and perilla oil are high in the omega-3, alpha-linolenic acid (ALA). There are two other omega-3s, EPA and DHA .. " [which we can get from algae.]
Adults need up to 1.5 g ALA daily, which would be about a dozen cups of kale leaf! or about four cups of common purslane leaf.
Source: Omega 3s, by Jack Norris, Registered Dietitian
https://veganhealth.org/omega-3s-part-2/#dri-ala