While more attention is mainly given to omega-3 fatty acid benefits, both omega-6 and omega-3 fats are important to health. According to the American Heart Association, 5 to 10 percent of your daily caloric intake should be composed of omega-6 fatty acids. A healthy diet includes up to four times as much omega-6 fats as omega-3 fatty acids, according to the University of Maryland Medical Center. Fortunately, omega-6 food sources are plentiful.
Grains and Cereals
Grains are naturally rich in omega-6 nutrients, according to the University of Maryland Medical Center. Most animal sources of omega-6, such as cattle and chickens, obtain fatty acids from consuming these grains, which are then passed on to human when the animals are ate. Eating cereals and grains offer substantial amounts of omega-6 fatty acids. As one of the best sources for omega-6s and omega-3s, flaxseed or flaxseed oil makes a ideal addition to your diet to meet the recommended balance of these nutrients.
Vegetable Oils
Vegetable oils containing linoleic acid are a common source of omega-6 fatty acids, says the University of Maryland Medical Center. These oils, which include soybean, sunflower and corn, are often added to processed foods and used in cooking. Because of these practices, most Americans obtain up to 10 times the recommended amount of omega-6 nutrients through diet. Borage oil, black currant oil and evening primose oil contain plentiful amounts of omega-6 fatty acids and provide high concentrations of gamma-linolenic, a beneficial form of omega-6 fatty acids.
Meat and Dairy
Increasing your intake of meat and dairy products, including pork, chicken, beef, organ meat and game, and eggs will raise your omega-6 fatty acid levels, states the University of California San Diego. Arachidonic acid, a type of omega-6 fat, is plentiful in organ meats and egg yolks, according to the University of Maryland Medical Center.
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
- University of Maryland Medical Center: Omega-6 Fatty Acids
- NetWellness: Understanding Omega-3 and Omega-6
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