Omega 3,6 & 9 confusing me

I'm having trouble working out if I'm getting the right combination.

If I purchase a bottle already mixed, then I receive the correct percentage of omega 3,6 & 9

Though you would think it would be healthier to eat the seeds etc fresh.

I have found out that to get the most benefit you need to grind the seeds, which is not a problem.

My dilemma is how much off each you use e.g pumpkin, sunflower, sesame & flax (or any other that needs to go in).

If anyone knows I would really appreciate your advice :-)

I have read that most vegans (and vegetarians) get plenty of omega 6 in their food, and that an excessively high ratio of 6:3 interferes with the absorption of omega 3. So I tend to focus on trying to up my intake of omega 3. There's a bit about it here.

http://www.vegsoc.org/page.aspx?pid=777

Omega 9 I gather is a "non-essential" one (i.e. the body can make it) so I haven't looked into that really.

ETA if you type "Omega" into the search box you will find one or two threads about this topic.

Thanks for advice and links :-)