Omega-6 fatty acids fall within the unsaturated fat category of fats because they are comprised of both monounsaturated and/or polyunsaturated fats. Each day, 5 to 10 percent of your calories should come from foods containing these fatty acids. By eating foods containing omega-6 instead of saturated fats, you may be able to improve your brain and heart function.
Seeds and Nuts
Natural sources of omega-6 fatty acids include seeds and nuts. According to the American Heart Association and the Mayo Clinic, these foods are classified as heart-healthy because they contain unsaturated fats that can protect your heart functioning. Included in this category are pistachios, almonds, sesame seeds, watermelon seeds, sunflower seeds, flax seeds, cashews, Brazil nuts, pine nuts, peanuts, pecans, pumpkin seeds and hazelnuts. Walnuts are one of the richest sources of omega-6 fatty acids, according to NutritionData. A cup of chopped walnuts contains 44,570mg of omega-6. You can also get the nutrient by eating nut butters, such as peanut butter, almond butter, tahini (sesame seed) and walnut butter. Foods in this category can be raw, roasted or prepared in any method and still contain rich amounts of omega-6.
Unsaturated Oils
Plant-based oils are natural sources of omega-6 according to NutritionData and the Mayo Clinic. These oils are classified as heart-healthy by the American Heart Association because they contain unsaturated fats such as monounsaturated and/or polyunsaturated varieties. Unsaturated oils include cottonseed, peanut, canola, sunflower seed, vegetable, wheat germ, grapeseed, soybean, sesame seed and safflower. A 1 tbsp. serving of grapeseed oil contains 9,395mg of omega-6.
Foods that are rich in unsaturated oils include salad dressings, mayonnaise, margarines and sandwich spreads. The unsaturated oils can be processed into shortening. Shortening, according to NutritionData, is a main ingredient in a variety of commercially-prepared baked goods. These include cakes, pies, cookies, brownies, pastries, breads, crackers and energy bars.
Lunch Meats
A variety of lunch meats are natural sources of omega-6 fatty acids. Falling under this category are sausage links, salami, pepperoni, Polish sausage, kielbasa, and hot dogs made from beef, turkey, pork and/or a combination. A 28g serving of bologna made from chicken, turkey and/or pork contain 1209mg omega-6. Bacon, beef sticks and liver sausage (also known as braunschweiger) are included in this category. Canned meats, liver pate and chorizo made from pork and beef are known for containing high levels of the nutrient.
Soy Foods
Soy is a natural source of omega-6. According to NutritionData, soybeans are classified as a legume. Legumes are considered a lean protein source by the American Heart Association. Soy beans can be made into tofu, miso, tempeh, soy flour, soy ice cream, soy milk or eaten as is. Roasted soybeans (sometimes known as soy nuts) contain rich amounts of the nutrient. A cup of either salted or unsalted roasted soybeans contains an impressive 21,750mg of the nutrient.
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