What is Omega – 6 ; Daily Omega – 6 Need; Foods Containing Omega-6 fats

omega-6 fats

What is Omega – 6?

The best known of essential fatty acids are unsaturated fats called Omega-3 and Omega-6 fats. In order for the body to function properly, Omega-3 and Omega-6 fats must be taken in certain proportions. In this article, we have examined Omega-6 for you.

Unfortunately, the body cannot produce Omega-6 fats on its own. That’s why we need to get these fatty acids from food. Between 19-50 years old women need an average of 12 grams of omega 6 fatty acids per day and men need an average of 17 grams of omega 6 per day.

However, excessive intake of Omega-6 fatty acids brings some health problems. These are chronic inflammatory problems, skin diseases, intestinal disorders, nervous system diseases, and even cancer. Therefore, it is very important to get Omega-6 fatty acids exist in many foods in a certain balance while dieting, as well.

A high amount of Omega – 6 is included in vegetable oils and margarine, frying, instant soups and fast foods. Since excessive intake of Omega-6 leads to the health problems we have explained above, it is necessary to meet daily Omega-6 need with natural foods as much as the body needs.

Now, here is a list of foods containing Omega-6 and the amounts of Omega-6 they contain.


Foods That Contain Omega-6 Fatty Acids


Almonds, along with vitamin E, manganese and magnesium, are an excellent source of protein and fiber. A handful of almonds (25-30 grams) contain a total of 3.5 grams of Omega-6.


There are approximately 11 grams of Omega-6 in 28 grams of walnut, which also contains high amounts of minerals and fiber.


iron rich foods egg

A medium-sized egg contains about 0.6 grams of Omega-6.

Avocado oil

omega-6 fats

100 grams of avocado oil, also rich in antioxidants, contains about 12.5 grams of Omega-6.


28 grams of cashew contains about 2.2 grams of Omega-6. What’s more, cashew is rich in micro-nutrients, including copper, magnesium and phosphorus. 

Peanut butter

omega-6 fats

Peanut butter is rich in healthy fats and protein, but also contains high manganese, vitamin E and magnesium. 100 grams of peanut butter contains 12.3 grams of Omega-6.

Other Omega-6 source foods are:

  • Grape seed oil
  • Pistachio
  • Egg
  • Sesame oil
  • Chicken
  • Flax seed oil
  • Corn
  • Oat

Next article: Foods You Should not Eat on an Empty Stomach

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