[surferjoe2007]

Another good source of ALAs besides flax seeds is chia seeds.  It's even better actually.

Nut fats aren't actually that good for you, though many nuts are good for you since they're so high in other nutrients.  Pumpkin seeds, sesame/tahini paste/hummus, almonds and sunflower seeds off the top of my head.  You can google the usda nutrient database and try to find more.  But they're also high in omega 6.  Coconut oil is a good source of empty calories for weight gain and it contains no omega 6.  A teaspoon only has 45 calories though.  Maybe just cook with it to avoid omega 6s.  For NBE weight gain in general helps, but it would probably help more for NBE if you massaged with it.  I'd mostly load up on whole grains in case you can't put on weight due to a metabolic issue.  It's also good for the overweight for the same reason, and for energy... basically it gives your body the tools it needs to burn energy, store it, do whatever with it.

The ratio of omega 6 to omega 3 should be *at most* 4:1.  Between 1:1 and 4:1 actually.  So you need some omega 6 but it's common to get too much.  Actually up to 4:1 is ideal, not the upper limit.  Up to 10:1 isn't too bad even though it isn't ideal.  More than that could be trouble.

Yes you pretty much need to get EPA & DHA from fish or algae.  Your body can convert a small amount of ALA into EPA so you won't die without fish/algae, but this isn't enough EPA/DHA to be ideal.