Omega-6 fatty acids are essential fatty acids that the body cannot make, but requires for good health, according to the University of Maryland Medical Center (UMMC). The only way to obtain omega-6 fatty acids is from foods or supplements. Although small amounts of omega-6 fatty acids are found in certain foods, the highest concentration is found in certain oils.
Safflower Oil
Oils often contain the highest amount of omega-6 fatty acids, according to the UMMC. The oil that contains the most omega-6 per serving size is safflower oil. A 1 tbsp. serving of safflower oil contains 20 percent fat and 74 g of omega-6 fatty acids. You can use safflower oil for cooking and baking, or add it to salads in place of olive oil. Safflower oil can be purchased from grocery stores or specialized health food stores.
Walnut Oil
Walnut oil contain both omega-3 and omega-6 fatty acids, which makes it a good choice for obtaining these nutrients for meat eaters and non-meat eaters alike. People have been taught to be weary of oils because they often have a high amount of saturated fat, trans fat or cholesterol; however, walnut oil is 87 percent unsaturated, according to the Ask Dr. Sears website. This oil can be used in salads and a 1 tbsp. serving size contains 120 calories, notes the Nutrient Facts website.
Sunflower Seeds
Sunflower seeds, sometimes referred to as "polly seeds" are small edible seeds that are packed with nutrients including calcium, iron, zinc, thiamin, niacin, riboflavin, vitamin B6, folate and magnesium. These seeds also contain omega-3 and omega-6 fatty acids. If you don't like the taste of seeds, you can still get the benefits of the omega-6 fatty acids by using sunflower oil. According to a 2006 USA Today article, because sunflower oil is recognized for its heart healthy omega fatty acid benefits, some chip manufacturers have chosen to swap using vegetable oil for sunflower oil.
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