Omega-6 Fatty Acids

Omega-6 fatty acids are a type of polyunsaturated fatty acid that are essential to the human diet. They play an important role in various physiological processes in the body, such as promoting cell growth, regulating the immune system, and maintaining healthy skin and hair. However, consuming too much omega-6 fatty acids relative to omega-3 fatty acids can lead to inflammation, which is associated with chronic diseases like heart disease, diabetes, and cancer.

Sources of omega-6 fatty acids include vegetable oils, such as corn oil, soybean oil, and sunflower oil, as well as nuts and seeds, like walnuts, almonds, and sunflower seeds. These oils are commonly used in processed foods and restaurant meals, which can make it difficult to maintain a healthy balance of omega-6 and omega-3 fatty acids in the diet.

While omega-6 fatty acids are essential to the human diet, it is important to consume them in moderation and balance them with omega-3 fatty acids. The ideal ratio of omega-6 to omega-3 fatty acids is thought to be around 4:1 or 5:1, but the typical Western diet has a much higher ratio of omega-6 to omega-3 fatty acids, often around 15:1 or higher. Consuming more omega-3-rich foods, such as fatty fish, chia seeds, and flaxseeds, can help balance out the omega-6 intake and reduce inflammation in the body. Additionally, limiting processed foods and choosing healthier cooking oils, like olive oil or avocado oil, can help maintain a healthy balance of omega-6 and omega-3 fatty acids in the diet.


  • Walnuts: 10.7 g
  • Almonds: 3.4 g
  • Cashews: 2.2 g
  • Pistachios: 3.7 g
  • Pecans: 6.4 g
  • Hazelnuts: 2.2 g
  • Macadamia nuts: 0.4 g
  • Brazil nuts: 7.7 g
  • Pine nuts: 9.3 g
  • Peanuts: 4.4 g

  • Chicken breast: 1.1 g
  • Ground beef (85% lean): 2.6 g
  • Turkey breast: 0.9 g
  • Pork chop: 1.4 g
  • Lamb chop: 2.2 g
  • Duck (with skin): 6.8 g
  • Goose (with skin): 11.2 g
  • Beef liver: 3.8 g

  • Spinach: 0.6 g
  • Broccoli: 0.2 g
  • Brussels sprouts: 0.3 g
  • Kale: 0.2 g
  • Bok choy: 0.1 g
  • Sweet potato: 0.2 g
  • Carrots: 0.1 g
  • Butternut squash: 0.1 g
  • Beets: 0.1 g

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