This is a list I made for myself based on a consensus that humans need to eat foods giving them a ratio of Omega 6 and 3 fatty acids much closer to 1 to 1 than it typically is now (usually about 17 to 1). Google and you will find this in a number of places.
Omega 3 is needed for joint support, among other things. 'Joints' are a big deal when you get over 50. These ratios are based on
quantities of Omega 6 and 3 listed in foods on
http://nutritiondata.com and then converted into ratios. Note that these ratios do not necessarily reflect the
amounts of each fatty acid in foods. Certain things like soybeans and walnuts, for example, are loaded with Omega 3, but just happen to be much higher in Omega 6. I'm just aiming at balance here.
Certainly there are many other health concerns regarding foods. I also can't claim perfect accuracy on this one, and is also just a partial list, but may be (at least) one part of the puzzle..
Omega 6 to 3 RatiosLegumes and Legume Products, cooked with salt
(uncanned)Urad Dal or Mungo (not to be confused with Mung) Beans - 1 to 13.95
Green (or French) beans - 1 to 1.73
Kidney Beans - 1 to 1.58
Navy Beans - 1 to 1.3
Pinto Beans - 1 to 1.4
Black Beans - 1.20 to 1
Yellow Beans - 1.19 to 1
Split Peas - 4.9 to 1
Tofu - 7.5 to 1
Soybeans - 7.5 to 1
Mung Beans - 13.19 to 1
Pigeon Peas (red gram or toor dal) - 21.79 to 1
Garbanzo Beans (chickpeas) 25.89 to 1
Peanut Butter (chunky) - 177.4 to 1
Peanut Butter (smooth) - 180.74 to 1
Peanuts, oil-roasted - 1776.18 to 1
Legumes and Legume Products, cooked with salt (canned)Pinto Beans 1 to 1.37
Navy Beans 1.19 to 1
White Beans 1.21 to 1
Kidney Beans 1.29 to 1
Great Northern Beans 1.23 to 1
Refried Beans (Vegetarian) 1.69 to 1
Chick Peas (Garbanzo Beans) 25.8 to 1
SeafoodsSalmon, sockeye, canned, drained - 1 to 10.94
Salmon, ocean caught, canned (rough average) - 1 to 14
White albacore tuna canned in water - 1 to 17.3
Nuts and SeedsFlaxseeds - 1 to 3.9
English Walnuts - 1 to 4.2
Black Walnuts - 16.48 to 1
Hickory Nuts - 19.69 to 1
Pecans - 20.9 to 1
Cooking OilsFlaxseed Oil - 1 to 4.2
Canola Oil - 2.04 to 1
Walnut Oil - 5.09 to 1
Soybean Oil - 7.43 to 1
Olive Oil - 12.83 to 1
Dairy ProductsWhole Milk - 1.6 to 1
Fontina Cheese - 1.09 to 1
Mozzerella Cheese (whole milk) - 1.05 to 1
Reduced fat Sour Cream - 1.55 to 1
Whipped Butter - 1.55 to 1
VegetablesSpinach (frozen)- 1 to 813
Broccoli - 1 to 3.39
Cauliflower - 1 to 3.35
Onions - 7.29 to 1
Potatoes - 3.2 to 1