Omega-6 is a nutritious fatty acid that humans must obtain through diet. Although this is an important nutrient, most Europeans and North Americans consume excessive amounts of omega-6 fats, which may lead to body inflammation associated with cardiovascular disease, asthma, cancer, neurodegenerative diseases and autoimmune disorders, reports the University of Maryland Medical Center. As a result, the American Heart Association suggests you consume up to 10 percent of your daily caloric intake with omega-6 fatty acids.
Nuts and Seeds
Nuts and seeds contain ample amounts of omega-6 fatty acids, notes the University of California San Diego. For example, 1 cup of pumpkin seed kernels or sunflower seed kernels, including or excluding salt, provides about 750 calories and about 40g of omega fats. A 1/2 cup of sesame seeds contains approximately 15g. Black walnuts, dried almonds, peanuts, pecans, pine nuts and Brazil nuts provide over 20g of omega-6 per cup, averaging 500 to 600 calories. Smooth-style or chunky-style peanut butter contains about 20g in a 1/2-cup.
Vegetable Oils
Polyunsaturated vegetable oils provide substantial amounts of omega-6 nutrients. According to nutritionist Anne Collins, safflower contains over 6g in 1 tbsp. Other oils high in omega-6, with approximately 120 calories in 1 tbsp. include pumpkin, sesame, soybean, corn, cottonseed, walnut, wheatgerm oil and sunflower. These oils are also common in margarine, salad dressings and mayonnaise.
Meat
With the content widely depending on processing and cooking time, meats contains varying amounts of omega-6 fatty acids. According to the University of Maryland Medical Center, the longer meat is cooked in vegetable oil or other sources, the more omega-6 content it will contain. For example, batter-fried chicken provides about 38g of omega-6, while stewed chicken in the same amount has only 17g. Eight ounces of beef sausage or smoked link pork has 8g, while a slice of pimiento loaf or one frankfurter made from turkey, pork or beef contain 1g. (see reference 4)
References
- University of California San Diego: Good Oils and Fatty Substances
- American Heart Association: Omega-6 fatty acids: Make them a part of heart-healthy eating
- "Circulation"; Omega-6 Fatty Acids and Risk for Cardiovascular Disease; William S. Harris, Ph.D., FAHA et al.; Jan. 2009
- University of Maryland Medical Center: Omega-6 fatty acids
- Netwellness: Understanding Omega-3 and Omega-6
- Anne Collins: Omega-6 Fats and Oils
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