Omega-6 fatty acids is a type of fatty acid that is not produced in the body, and therefore needs to be obtained from dietary sources. They fall under the polyunsaturated fatty acids, known as the n-6 polyunsaturated fatty acid. The American Heart Association recommends that dietary fat should come from polyunsaturated and monounsaturated fats as they could be associated with lower blood cholesterol levels. Consuming them also helps to keep saturated fat and trans fat as low as possible in the diet, and these fats are associated with raising blood cholesterol. Omega-6 fatty acids are mainly present in oils and fats so many people are already getting their daily allowance.
Oils
Many oils, such as safflower, sunflower, soybean and corn oil, contain omega-6 fattty acids, ranging from about 2.3 g in safflower oil, to about 2 g in corn oil, per tablespoon. Depending on the exact type and form of oil, there will be more or less omega-6 present. Salad dressings, depending on the type, range from about .9 to .96 g per tablespoon.
Nuts and Seeds
Nuts and seeds also have omega-6. For a 1-ounce serving, walnuts contain about 10 g, and sunflower seeds have about 9 g per 1-ounce serving. Pecans, brazilnuts and sesame seeds have about 5.7 g, and almonds and pistachios contain about 3.7 g per 1-ounce serving.
Poultry
Some poultry products, such as chicken and turkey (usually with skin), have about 3 to 4 g of omega-6 fatty acids in a 3-ounce portion. For example, chicken nuggets contain about 4.1 g, and roasted turkey has about 3g in a 3-ounce portion. Since poultry tends to be a common food item, omega-6 fatty acids can be consumed quite often through this source.
Deli Meats
Deli meats or luncheon meats are often used in sandwiches, and they contain omega-6 fatty acids. Items such as bologna, salami, sausage, bacon and frankfurters can range from 2.5 to 4.5 g of omega-6 fatty acids in a 3-ounce serving, depending on specific varieties. These types of luncheon meats should be eaten in moderation, since they also tend to have high saturated fat and sodium contents.
Recommended Amounts of Omega-6
The American Heart Association recommends that 5 to 10 percent of total calories should come from omega-6 fatty acids, and that recommended daily amount is dependent on age, gender and the activity level of a person, but it ranges from 12 to 22 g per day. The University of Maryland Medical Center reports that a healthy diet consists of a balance of intake of both omega-6 and omega-3 fatty acids.
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