Omega-6 fatty acids, like their sister omega-3 fatty acids, are considered essential fatty acids or EFAs. They are essential to the way the body functions but must be gained from outside sources. Unlike other necessary elements such as cholesterol, the body has no way of making its own. Together, omega-3 and omega-6 fatty acids insure proper growth and functioning of the brain, stimulate skin and hair growth, maintain bone growth, help to regulate metabolism and maintain our ability to reproduce.
While you can buy omega-3 and omega-6 supplements, the content is usually not quite as good as if you obtain them from food sources, so look for the food sources below and begin adding them to your meals.
Natural Sources of Omega-6 Fatty Acids
There are several general food categories for omega-6 fatty acids: oils, nuts and seeds. The following are good sources of omega-6 fatty acids from oils and are listed with their essential fatty acid content per 100 grams: safflower (74), grape seed oil ( 68), sunflower oil (63), walnut oil (58), soybean oil (51) and corn oil (50).
EFA Sources from Nuts
Some of the best-quality essential omega-6 fatty acids include walnuts (28), hazelnuts (4), cashews (8), almonds (10) and brazil nuts (23).
EFA Sources From Seeds
Like nuts, seeds are an excellent source of omega-6 fatty acids. These include flax/linseeds (6), pumpkin seeds (20), sunflower seeds (30), sesame seeds (25) and pine nuts (25).
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