Omega-6 fatty acids are essential polyunsaturated fats that play a crucial role in the human body, particularly in maintaining healthy cell membranes and supporting the immune system. However, it's important to maintain a balance between omega-6 and omega-3 fatty acids, as an imbalance can contribute to inflammation.

omega 6 fat sources

Sunflower oil Corn oil Soybean oil Safflower oil Cottonseed oil

Vegetable Oils

Walnuts Pine nuts Sunflower seeds Pumpkin seeds

Nuts and Seeds

Wheat germ Whole wheat products

Whole Grains

Poultry Pork Beef


Eggs Certain dairy products

Dairy Products

It's worth noting that while omega-6 fatty acids are essential for health, a diet too high in omega-6 relative to omega-3, without a proper balance, may contribute to inflammation and other health issues. Therefore, it's recommended to consume a balanced ratio of omega-6 to omega-3 fatty acids for optimal health.