Omega-6 fatty acids are polyunsaturated fats that are essential to your health. The body cannot make omega-6 fatty acids, so you must get them from the food you eat. The University of Maryland Medical Center recommends maintaining a balance between your dietary intake of the pro-inflammatory omega-6 fatty acids and the anti-inflammatory omega-3 fatty acids. The suggested balance ratio is from 2 to 1 to 4 to 1, omega-6 to omega-3. Most Americans get more than enough omega-6 fatty acids in their diets through the many types of foods that contain or are prepared with the fatty acids.
Meats
Meats are high in omega-6 fatty acids, according to the University of Maryland Medical Center. Lamb, veal, pork, poultry and beef contain high amounts of omega-6 fatty acids. Lunch meats, sausages and hot dogs also contain omega-6 fatty acids.
Salad Dressings, Spreads and Oils
The primary food sources for omega-6 fatty acids are salad oils and cooking oils, such as the plant-based oils evening primrose, borage, black current seed, sunflower and corn. Omega-6 fatty acids also are found in soybean oil and vegetable oil. Margarine, mayonnaise and shortening contain omega-6 fatty acids.
Nuts and Seeds
Some nuts and seeds are dietary sources of omega-6 fatty acids, including soy nuts, walnuts, hazelnuts, cashews, almonds and Brazil nuts. One-hundred milligrams of walnuts have 28g of omega-6 fatty acids. Seeds with omega-6 fatty acids include flax or linseed, pumpkin seeds, sunflower seeds, sesame seeds and pine nuts.
Cereals
Many ready-to-eat cereals contain omega-6 fatty acids, including granola, wheat germ and rolled oats and whole wheat cereals.
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