Omega 6 Rich Foods

Omega-6 helps the body maintain healthy bones and cells, stimulates skin and hair growth, promotes reproductive health and regulates the metabolism. The human body cannot manufacture omega-6 fatty acids on its own--they must be obtained through food. A healthy diet should contain both omega-3 and omega-6 fatty acids. Most individuals in North America eat about 10 times more omega-3 fatty acids than omega-6, according to Aetna InteliHealth. To maintain good health, however, you should consume a ratio in the range of 2:1 to 4:1, omega-6 to omega-3 fatty acids.

Vegetable Oils

Most omega-6 fatty acids in the diet come from vegetable or plant-based oils, according to the University of Maryland Medical Center. Borage oil, black currant seed oil, evening primrose oil, safflower oil, sunflower oil, corn oil, soybean oil, walnut oil, cottonseed oil, wheat germ oil and flaxseed oil are some of the oils richest in omega-6 fatty acids. Corn oil, for example, contains about 5g of omega-6 in each 10g serving, and flaxseed oil provides about 11g per tablespoon.

Meat and Eggs

Eggs and poultry are good dietary sources of omega-6, according to WholeHealthMD. Salmon is another food rich in the substance, and each 6-oz. serving contains about 1g of omega-6 fatty acids. Other animal-based foods that provide omega-6 include turkey, chicken, duck, beef, pork, lamb, veal, sausage, and various game meats, such as venison. Turkey contains a particularly large amount of the substance. One cooked turkey thigh with the bone removed contains about 6g of omega-6 fatty acids, and 8 oz. ground turkey provides about 8g.

Other Foods

Various nuts and seeds also contribute large amounts of omega-6 fatty acids to the diet, explains Cheryl D. Thomas Peters in the book "More Choices: Eat Well Live Well." Sunflower seeds, sesame seeds, poppy seeds, pumpkin seeds, flaxseeds, almonds and walnuts are all foods rich in omega-6. Pumpkin seeds contain more of the fatty acid than any other food, about 20g in each 4-oz. serving. In comparison, almonds and walnuts provide about 10g of omega-6 in each 4-oz. serving. Butter, margarine, beans, whole-grains, cereals, baked goods and wheat germ are also rich in omega-6.