Foods High In Omega 6 Fatty Acids

However it s important to also consume plenty of omega 3 fatty acids to maintain a beneficial.

Most americans consume too many omega 6s and not enough omega 3s. They support brain function bone health reproductive health hair growth and regulation of metabolism. Researchers have hypothesized that eating too much omega 6 may cause inflammation. The best omega 6 essential fatty acid linoleic acid foods include corn puffs sausage butter beef eggs safflower oil sunflower seed oil and brazil nuts among many others.

Foods high in omega 6 fats include unhealthy foods like processed snacks fast foods cakes fatty meats and cured meats. These levels are based on 100 gram servings which is an exceedingly large amount for some of these foods particularly the oils. Some of the top omega 6 foods include safflower grapeseed sunflower oil poppyseed oil corn oil walnut oil cottonseed oil soybean oil and sesame oil. Mackerel alone has a whopping 6 982 milligrams of omega 3s per cup that s 174 of your daily requirement.

However soybeans are also very high in omega 6 fatty acids. An ounce of potato chips has a whopping 4 916 gm of omega 6 fatty acids but just 0 023 gm of omega 3 fatty acids a ratio of 214 1. Omega 6 fatty acids are a. Mcdonald s fillet o fish contains 6 925 mg of omega 6 fats.

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Snacks made with omega 6 rich fats. A 100 gram serving contains nearly 75 grams of linoleic. Other fast foods that contain omega 6 rich fats include burger king hash browns 13 504 mg per serving wendy s chicken nuggets 13 019 mg per serving tuna subway 28 208 mg per serving and tgi friday s chicken fingers 20 916 mg per serving. Processed foods are typically high in omega 6 fatty acids containing 3 5 gm or more of these fatty acids.

On average you should consume roughly 3 000 milligrams of this fatty acid every day. Foods like nuts seeds eggs and vegetable oils are all excellent sources of omega 6 fatty acids. Those with an extra high amount of fatty acids include halibut tuna mackerel oyster salmon and sardines. Other omega 6 foods are healthier including tofu walnuts and peanut butter.

Cook these foods from scratch at home it is well worth it for your health. Some fish or seafood have more fatty acids than others but in general most fish would suffice. Some vegetable oils including soybean oil contain high amounts of these fats. Omega 6 fats also known as linoleic acid are available only in food.