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MaryAnn wrote: avocados?
Oils are a slippery discussion topic (pun very-much intended)...possibly already discussed in other posts here. MUFAs, PUFAs and SFAs - Oh my!
From a bit of cursory (re)checking the ideal ratio is 1:1 for omega-6 to omega-3 consumption. So in addition to adding omega-3's you could subtract omega-6 sources to balance things out. For example: corn oil is 100:1; soybean oil is 10:1. Avocados are also 10:1 but they are better because of other attributes.
One of many links between sleep and omega-3 consumption:
I eat a lot of spinach, in fact it's one of my favorite veg so I have so at least 3 times a week, have an avocado night a month and have plenty of fish. No walnuts, though, as I hate them with a passion.
About the flax seeds, I had to look them up to know what they are, I have some from time to time with poppy seeds to add some texture.
I will be looking for pumpkin seeds
Mackerel, Salmon, Walnuts, Chia seeds, flaxseeds, Sardines, ...
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