Omega-6 fatty acids are considered essential fatty acids in that they are necessary for good health, but body can't produce them on its own. They belong to the family of polyunsaturated fatty acids. Along with omega-3 fatty acids, they are responsible for healthy brain function and normal cellular growth and development. Finding a good balance of omega-3 and omega-6 fatty acids in your diet begins by understanding their sources.
Vegetable Oils
Most omega-6 fatty acids in the diet come from vegetable oils, according to the American Heart Association. These include cooking oils such as hydrogenated or partially hydrogenated oils. This intake of omega-6 fatty acids through oils allows many Americans to reach the American Heart Association's target daily intake of 12 to 22 g per day. The optimal level of omega-6 fatty acids needed for individuals can vary by age, gender and activity level, making it important to consider overall diet and work with a doctor to optimize consumption levels.
Nuts and Seeds
Another source of omega-6 fatty acids are nuts and seeds, according to MayoClinic.com. Though some individuals worry about the fat content of nuts, eaten in appropriate moderation, nuts and seeds can provide heart health benefits. Nuts can replace saturated fat sources in the diet, such as high-fat dairy products. The American Heart Association recommends a daily consumption ratio of 5 to 10 percent of your total fat intake coming from omega- 6 fatty acids.
Soy
Soy and soy-based products are an additional source of omega-6 fatty acids. Soy is also often used as a substitute protein to replace fatty meats and adhere to a vegetarian diet. Sources of soy can include edamame, soy milk and tofu, in addition to soybean oil.
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