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What Foods Have Omega-6 in Them?

Omega-6 is an essential fatty acid. Your body needs it to live but cannot produce it on its own, so it must be taken as part of a healthy diet. Omega-6 is found in vegetable oils, meats and nuts, though people must be careful not to consume too much of this nutrient. Intake of omega-6 has risen dramatically in recent years while omega-3, another essential fatty acid, is often overlooked, and it is important to strike the right balance between these two nutrients.

  1. Oils

    • Oils have some of the highest concentrations of omega-6 per serving. Vegetable oils such as corn, soybean and canola, oils derived from nuts (like walnuts and peanuts), and oils that go into other products, such as margarine and mayonnaise, are some excellent sources of omega-6. Shortening and salad dressings also fall into this category.

    Meat

    • Meats are a good source of omega-6. Turkey, pork, ham, and chicken are options that offer the most of this nutrient.

    Seeds and Nuts

    • Nuts and seeds offer a good amount of omega-6 per serving. Peanuts, walnuts, hazelnuts, and pine nuts are good sources of omega-6 fatty acids. Seeds, including watermelon seeds, grape seeds, flaxseeds and sunflower seeds are also good sources of omega-6.

    Dairy Products

    • Dairy products are another source of omega-6 fatty acids. Buttermilk, sour cream, and cheese are examples of foods that provide some amounts of omega-6, though they are not considered the best sources for this nutrient.

    Other Foods

    • Certain candies, pie crusts, and cakes also include some omega-6 fatty acids. Additionally, some prepared foods such as cheeseburgers and pizza may also contain the nutrient, depending on their ingredients. Cole slaw, crackers, hummus, and eggs also have small amounts of omega-6.

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