Omega-6 fatty acids are one of the polyunsaturated fatty acids our body needs but can't produce on its own, therefore has to be obtained through a well-balanced diet. Most dietary forms of omega-6 come in the form of linolenic-acid. Like omega-3, in moderation, omega-6 fatty acids also play a role in cardiovascular health and normal growth and brain function. The American Heart Association recommends that an adult make 5 to 10 percent of her caloric intake consist of foods high in omega-6 fatty acids.
Vegetable Oil
According to the University of Maryland Medical Center, vegetable oil is one of the best sources of omega-6. With vegetable safflower oil having the highest content, almost all of the types of oil you can think of, or cook with, will provide omega-6 fatty acids, such as grape seed, sunflower, poppy seed, walnut and soybean oil. These oils can be consumed directly or indirectly through products that contain, or were cooked in, these oils.
Seeds
All of the seeds that are used to make the oils that contain linolenic-acid are sources of omega-6 fatty acids because the oil actually comes from the seed, not the plant. The kernels of some of these seeds are sometimes considered a source of omega-6 fatty acids as well. For example, sesame seed kernels, safflower seed kernels and watermelon seed kernels are all dietary sources of omega-6 fatty acids.
Poultry
Although probably not the healthiest choice, poultry is a good source of omega-6. Chicken, turkey, or duck, raw or cooked in almost any way imaginable, will provide omega-6 fatty acids. Remember that if it is fried in some type of cooking oil, the total amount of omega-6 will increase. In this situation, caution should be taken to not consume more than the recommended daily allowance and possibly gain weight.
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