Regarding your diet, not all fats are the enemy. Various types of fat exist, including polyunsaturated fats, saturated fats and monounsaturated fats. A healthy diet includes a balance of fats. Because your body can't produce omega-6 fatty acids -- a rich source of polyunsaturated fats -- you should consume them daily in vegetable oils, nuts and seeds.
Omega-6 Fatty Acids
Omega-6 fatty acids benefit the body by stimulating hair and skin growth, regulating the metabolism and sustaining the reproductive system. They are essential to brain functioning and bone health. People who eat hearty doses of omega-6 fatty acids typically have lower instances of heart disease. Additionally, those who have heart disease are shown to have lower blood levels of omega-6 fatty, according to the American Heart Association.
Vegetable Oils
Most omega-6 fatty acids come from vegetable oils, including sunflower, safflower, sesame, soybean and corn oil. Linoleic acid is the main omega-6 fatty acid in these oils. A deficiency in linoleic acid can produce symptoms such as dry hair or hair loss and slowed wound healing. Cook with these oils or dress your salads with them to incorporate them into your diet.
Nuts and Seeds
Nuts and seeds contain omega-6 fatty acids. Among the best options are walnuts, cashews, hazelnuts, Brazil nuts and almonds. Flaxseeds, sesame seeds, pumpkin seeds and sunflower seeds are ideal sources in the seed family. Sprinkle them on your salad, crush them and use them as a crunchy breading for pan-fried fish or chicken, but watch your portion sizes to avoid a caloric overload. Approximately 1 oz. or 1 to 3 tbsp. daily is a reasonable portion size.
Daily Intake
Now that you know where to find omega-6 fatty acids, you can begin consuming them for their vast benefits. Aim to get around 5 to 10 percent of your daily calories from omega-6 fatty acids. Mayo Clinic preventive medicine specialist Donald Hensrud, M.D., says most people already consume this amount.
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