Omega-3 to Omega-6 Ratio in Nuts & Seeds: Flax and chia have Omega-3 to Omega-6 ratio of approximately 4:1 and 3:1, respectively. Such ratios are far higher than other commonly consumed nuts and seeds. For almonds and peanuts, the Omega-3 to Omega-6 ratio is approximately 1:4100 and 1:5200, respectively, in favor of Omega-6's! For this reason, multiple Whole Food Plant-Based doctors recommend flax and chia:

1. Dr Esselstyn's Guidelines For EFAs
2. Dr Brooke Goldner's Guidelines For EFAs
3. 'Mastering Diabetes' Guidelines For EFAs

PCRM also mentions flax and chia in their recommendations: Omega-3 Fatty Acids and Plant-Based Diets.

DHA / EPA: In addition to flax and chia, should we consume DHA/EPA supplement as well? Yes! Check out Dr Greger's Guidelines for DHA/EPA.

The biochemistry for Essential Fatty Acid metabolism is complex. A collection of lectures:

Dr Rick Dina's Lectures: An excellent exposition of EFA pathways in the context of low fat WFPB guidelines in which we consume predominantly plant foods, and consume only a few nuts and seeds.

Omega-3 & Omega-6 Pathways: The diagrams in this article complement Dr Rick Dina's lectures above. Omega-3 and Omega-6 pathways in our body are fascinating! Omega-3 pathway leads to DHA/EPA. Omega-6 pathway leads to AA (Arachidonic Acid). For optimum health, we need to find the right balance of dietary intake of Omega-3's, relative to Omega-6's.

Arachidonic Acid — Dr Greger: Arachidonic Acid (AA) appears in Essential Fatty Acid (EFA) pathways. Dr Greger explains that AA may play a role in cancer, asthma, inflammatory bowel disease, rheumatoid arthritis, and other autoimmune disorders.

Dr Tim Radak's Lecture: An insightful lecture by Dr Tim Radak on essential fatty acids. He summarizes research on questions like these: What do we know about Omega-6 and Omega-3 pathways? What happens if we become vegan?Where may get vegans derive Omega-3's and Omega-6's? Do vegans need to supplement with DHA/EPA?