Omega-3 and omega-6 fatty acids are essential to bodily functions. They are not synthesized by the body and must be obtained through foods. Both of these fatty acids control brain function, maintain bone health, stimulate skin and hair growth, and maintain the reproductive system. A diet that provides a balance of omega-3 and omega-6 fatty acids ensures good health.
Fish
Fish found in cold waters, such as salmon, mackerel and sardines, have the highest concentration of omega-3 fatty acids. Dark-fleshed fish that live in the wild have a higher nutritional value than their farm-raised counterparts. Other fish that contain omega-3 fatty acids are halibut, tuna, trout, catfish, cod and herring.
Cooking Oils
Omega-6 fatty acids are essential to maintain bodily functions but should be consumed in moderation. Omega-6 is a polyunsaturated fat found in corn, safflower, sunflower, soybean and cottonseed oils. Heating these oils to a high temperature creates trans fats. Olive oil, particularly extra-virgin olive oil, flaxseed and canola oil contain omega-3 fatty acids. Processed foods are frequently manufactured with cheaper vegetable oils. These products are a hidden source of omega-6 fatty acids. Omega-6 fatty acids can be found in chemically processed salad dressings, mayonnaise and spreads.
Meat
The average American diet consists of more sources of omega-6 fatty acids than omega-3 fatty acids. Meat and dairy products that come from grain-fed animals are a major source of omega-6 fatty acids. Red meat, eggs, milk and cheese are sources of this fatty acid.
Chicken contains both omega-3 and omega-6 fatty acids. A one-cup serving of chicken contains 98 mg of omega-3 and 826 mg of omega-6 fatty acids. One large single-patty hamburger with condiments contains 180 mg of omega-3 and 1,709 mg of omega-6 fatty acids.
Fresh Fruits and Vegetables
According to the University of Maryland Medical Center website, the typical American diet tends to contain 14 to 25 times more foods with omega-6 fatty acids as omega-3 fatty acids. The Mediterranean diet emphasizes foods rich in omega-3, including fresh fruits and vegetables. Green leafy vegetables, such as spinach, and winter squashes, such as butternut and acorn, are good sources. Legumes, such as kidney beans, and whole grains are rich in this fatty acid.
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