Omega-6 is a type of polyunsaturated fatty acid that is needed by the human body but not made naturally. According to MayoClinic.com, omega-6 fatty acids are important in promoting heart and brain health, when eaten in moderation. Several types of omega-6 fatty acids exist in foods, with the prominent ingredient of linoleic acid being essential for nutritional health. The American Heart Association indicates omega-6 is fairly easy to incorporate into daily diet, with recommendations depending on an individual's age, gender and current health status. Recommended intake ranges from 12 to 22 g of omega-6 fatty acids a day.
Step 1
Eat a salad a day. Prepare a salad with various leafy greens such as romaine, bibb or iceburg. Romaine lettuce is high in omega-6, containing approximately 294 mg per head. Bibb and iceburg lettuce are rich in this as well, containing 55 mg to 68 mg per head. Add green and red peppers, chopped egg and cheddar cheese. Top your salad with dressing and sunflower seeds. A salad a day containing any variation of these vegetables provides the daily recommended servings for omega-6.
Step 2
Grab a handful of nuts. Nuts and seeds are a significant food source for obtaining omega-6, notes the American Heart Association. A handful or 1 cup of chopped walnuts yields approximately 28 g of omega-6. Brazil nuts contain 23 g, followed by almonds, cashews and butternuts with 8 to 15 g per 1 cup serving. Sunflower, sesame and pumpkin seeds also contain a high content of omega-6, ranging from 20 to 30 g per 1 cup serving.
Step 3
Use vegetable oils for cooking. Various vegetable based cooking oils offer a good source of omega-6. Choose sunflower, safflower or soybean oil for highest content. Each oil has 50 to 75 g of omega-6 per serving. Read the nutrition label to determine exact serving size.
Step 4
Add chicken and turkey to your meal. Lean meats such as chicken and turkey offer a high source of omega-6. Eat poultry chopped up in your salad or as your main dish. Beef and veal also contain omega-6, but try to find lean versions of these meats to cut down on saturated fat content, which can impact blood pressure.
Step 5
Take a linoleic acid supplemental oil. The ease of getting omega-6 into your diet through foods makes taking a supplement unnecessary. But the University of Maryland Medical Center notes that in the presence of certain health conditions such as psoriasis, diabetes or mastalgia, a physician may recommend additional supplementation for your diet.
Tips and Warnings
- It is important to consume omega-6 and omega-3 fatty acids daily for proper nutritional balance.
- Linoleic acid converts into gamma-linolenic acid in the body for achieving further nutritional balance. Do not confuse products containing alpha-linolenic acid with linoleic acid as this does not provide the same nutritional value. Alpha-linolenic acid is an omega-3, also essential to the diet, but is different than omega-6, notes the University of Maryland Medical Center.
Things You'll Need
- Linoleic acid supplement
- Vegetable oil
- Nuts
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