Nutrition and DietFoods rich in omega 6: what foods contain it?

Foods rich in omega 6: what foods contain it?

What foods contain omega 6 and how much of these fatty acids should we consume per day? Find out which are the richest foods to add to your diet.

There is no doubt that fatty acids are essential for the proper functioning of our body.  Among these, those considered to be healthier stand out, among which we find omega 3 and omega 6 fatty acids, which participate and intervene in important functions of our body. Therefore, following a varied diet rich in omega 6 or omega 3 is the best way to provide them and thus enjoy their different qualities and nutritional properties.

In the case of omega 6, for example, they are fatty acids that consist of unsaturated fatty acids, which have been often referred to as “good fats”, which in turn are divided into monounsaturated and polyunsaturated fats. Precisely, within polyunsaturated fats we find omega 6 fats.

Among other very important functions, omega 6 tends to act inside our body, providing the proper functioning of the body. In fact, they participate and intervene in the formation of both hormones and cell membranes, and the proper functioning of the immune and neuronal systems and the different synaptic transmissions.

But its benefits are not here, since in addition:

  • Helps lower triglycerides and cholesterol.
  • It is used for those who suffer frequent hair loss.
  • It is advisable for women in their premenstrual period, as it helps reduce symptoms.
  • It is recommended against the treatment of diabetes, as it lowers blood insulin levels.
  • For impotence in men, as it helps in the circulatory system.

Where can we find omega 6 fatty acids?

Unlike omega 3 fatty acids, which we also find in foods of animal origin (as could especially be the case with fish), the truth is that omega 6 fatty acids can be found especially in foods of plant origin.

In fact, as many nutritionists and experts think, omega 6 fatty acids stand out because they are much more abundant, compared to omega 3s, so their contribution to our body is simpler: it is enough to follow a varied and balanced diet, especially rich in plant foods.

Therefore, we must take into account something fundamental: our body is not capable of producing omega 6 by itself, so the only way to provide omega 6 fatty acids is through our daily diet.

What foods contain Omega 6?

Omega 6 fatty acids are well known and can be found mainly in vegetable oils. The most prominent oil for its high levels of omega 6 is safflower oil. This oil is not consumed as food but rather as a supplement or ingredients of other foods.

Omega 6 is also found in sunflower, corn, soy, peanut, and sesame oil among others.  Later there are also products that not only contain omega 6 naturally, but the ingredient is incorporated into the preparation, as usually happens in cookies and margarines.

However, below you will find the composition table of the foods richest in omega 6, ordered from highest to lowest:

Food (per 100 g.) Omega 6 content (g.)
Safflower oil 74
Sunflower oil 66
Soy oil 51.5
Corn oil 50.4
Sunflower seeds (sunflower seeds) 37.4
Walnuts 3. 4
Peanuts 12.8
Almonds 12.6
Olive oil 9.1
Hazelnuts 8.5
Pistachios 7.8
Cashew nuts 7.2
Tuna (in vegetable oil) 5.3
Cod liver oil 2.6
Coconut oil 1.8
Avocado 1.7

It is, as we can see, an essential fatty acid that we find in a wide variety of foods, but above all, we find it especially in vegetable oils of tremendously common consumption, as for example, it could be the case of both sunflower oil and sunflower oil. Olive oil.

In addition, they contain nuts for recommended consumption daily, such as almonds, cashews, hazelnuts or pistachios. In fact, to obtain a recommended intake of omega 6, it is best to consume extra virgin olive oil every day (1 or 2 tablespoons), and a handful of some of these nuts.

Recommended daily amount of omega 6

In 2002 the Institute of Medicine – IOM, reviewed the evidence about dietary fat requirements, advising that between 5 to 10% of the total calories consumed daily should come from omega 6 fatty acids, as a way to prevent the coronary heart disease.

Thus, the following daily amounts are recommended:

  • Adult men ages 19 to 50: 12 to 17 grams a day of omega 6 fats.
  • Adult women between 19 and 50 years: between 9 to 12 grams a day.
  • Pregnant and lactating: at least 13 grams of omega 6.


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