What is Omega-6?
Omega-6 fatty acids are a type of polyunsaturated fat that are essential for human health. They play a crucial role in brain function, normal growth and development, and inflammation regulation. Like omega-3 fatty acids, the body cannot produce omega-6 fatty acids on its own, so they must be obtained through diet.
Benefits of Omega-6
Heart Health: Helps maintain healthy cholesterol levels and reduce the risk of heart disease.
Brain Function: Supports brain health and cognitive function.
Inflammation: Involved in the body's inflammatory response, which is essential for healing.
Skin and Hair Growth: Supports healthy skin and hair growth.
Bone Health: Contributes to bone health and development.
Foods High in Omega-6
Here are some foods rich in Omega-6 fatty acids along with their approximate Omega-6 content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Omega-6 is approximately 17 grams for men and 12 grams for women.
Top Sources of Omega-6 for Carnivores
Chicken Thigh
Omega-6 content: 2,740 mg per 100g
% of Daily Need: 16% for men, 23% for women
Chicken thigh is a good source of omega-6 fatty acids.
Pork Loin
Omega-6 content: 2,580 mg per 100g
% of Daily Need: 15% for men, 21% for women
Pork loin provides a significant amount of omega-6s.
Beef (Ribeye)
Omega-6 content: 1,500 mg per 100g
% of Daily Need: 9% for men, 13% for women
Ribeye steak is rich in omega-6 fatty acids.
Eggs
Omega-6 content: 1,240 mg per 100g
% of Daily Need: 7% for men, 10% for women
Eggs contain a good amount of omega-6 fatty acids.
Salmon
Omega-6 content: 1,000 mg per 100g
% of Daily Need: 6% for men, 8% for women
Salmon provides both omega-3 and omega-6 fatty acids.
Top Sources of Omega-6 for Vegans
Safflower Oil
Omega-6 content: 74,500 mg per 100g
% of Daily Need: 438% for men, 621% for women
Safflower oil is extremely high in omega-6 fatty acids.
Sunflower Oil
Omega-6 content: 65,700 mg per 100g
% of Daily Need: 386% for men, 548% for women
Sunflower oil is a rich source of omega-6.
Corn Oil
Omega-6 content: 58,700 mg per 100g
% of Daily Need: 345% for men, 489% for women
Corn oil provides a significant amount of omega-6 fatty acids.
Walnuts
Omega-6 content: 38,100 mg per 100g
% of Daily Need: 224% for men, 318% for women
Walnuts are rich in omega-6 as well as omega-3 fatty acids.
Pumpkin Seeds
Omega-6 content: 20,000 mg per 100g
% of Daily Need: 118% for men, 167% for women
Pumpkin seeds are a good plant-based source of omega-6 fatty acids.