Omega-6 Fatty Acids: Sources, Benefits & Importance

Omega-6 is a type of essential fatty acid (EFA) that comes in various forms such as linoleic acid and arachidonic acid. EFAs are necessary for the body to function properly, and consuming omega-6 reduces the risk of heart disease.

Vegetable Oils

• Linoleic acid (LA), an omega-6 acid which protects you from heart disease, can be found in vegetable oils such as sunflower oil, corn oil, soy and safflower. The omega-6 present in these oils can help lower cholesterol.

Supplements

• The gamma-linolenic acid form of omega-6 can be found in supplemental oils such as back currant or primrose oils. Find the oils in specialty health stores that carry herbal supplements.

Egg Yolks and Milk

• Egg yolk and cow's milk both contain linoleic acid. The average American diet has more than enough omega-6, thanks in part to the high consumption of eggs.

Meats

• Meat, poultry and kidneys contain a healthy dose of arachidonic acid, a form of omega-6 which is responsible for managing many biological functions, including inflammation.

Nuts and Seeds

• Walnuts, sunflower seeds, macadamia nuts, pine nuts and pumpkin seeds are among the nuts with a high omega-6 content. Nuts have been recommended by the American Heart Association for healthy heart maintenance.

Precautions

• The typical American diet is higher in omega-6 than omega-3 fatty acids; nutritionists recommend finding a balance between the two to prevent chronic inflammatory disease.