Omega 6 Fatty Acids
and Sources of Omega 6

Omega 6 fatty acids are essential to our health, but too many sources of omega 6 provides a diet that will lead to many health complications.

Most people are suffering from an Out of Balance Ratio in favor of omega 6 fatty acids and will have a shortage of the omega 3s.  This has lead to many health issues which include fatty liver problems that you would most likely expect to see in an Alcoholic - yikes!

Sources of omega 6 are found abundantly in our modern day and processed food diets.  And the most problematic sources of omega 6 will be the polyunsatured oils that are used for cooking in every industry, restaurant, and household.


Excess Omega 6 = Excess Inflammation!

An excess of omega 6 is not only damaging to your liver, but it's also linked to inflammatory diseases that include Obesity and Metabolic Syndrome - which are both becoming a big problem in America!

Too much omega 6 affects your body's inflammatory response which was designed to protect you from infections and injuries. 

This will lead to the "unnecessary" overproduction of inflammation producing hormones called prostaglandins. 

And if you don't have enough anti-inflammatory Omega 3s to suppress this response - your body will remain "inflamed" and won't be able to begin the healing process.

Too Much Omega 6 linked to....

  • Blood Clots
  • Digestive Problems
  • Liver Damage
  • Hyperactivity
  • Sterility
  • Violent Behavior
  • Weight Gain
  • Asthma
  • Heart Disease
  • Cancer
  • Impaired Growth
  • Autoimmune Disorders
  • Learning Disorders

Your body must convert Omega 3's ALA and Omega 6's LA into the more beneficial fatty acids called EPA and GLA.  This requires nutrients from your body or from your diet.

Also, Omega 6 and Omega 3 both compete for a common enzyme in this conversion process.

What are Omega 6 Fatty Acids?


Omega 6 fatty acids are called Essential Fatty Acids or EFAs that must come from your diet.

Another name for these fatty acids is polyunsaturated fatty acids or PUFAs.

They affect your heart and brain functions as well as your growth.

There are Three Important Omega 6 Fatty Acids:

  • LA which is short for Linoleic Acid
  • GLA which is short for Gamma-Linolenic Acid
  • AA which is short for Arachidonic Acid

These polyunsaturated fats (in moderation) do play a crucial role in your health by protecting you from infection and injury.

Ratio of 4:1 Omega 6 to Omega 3 or even better a Ratio of 1:1 Omega 6 to Omega 3 or somewhere in between is the Goal!

Prime Sources of Omega 6

Highest in Omega 6

Sunflower Oil, Soybean Oil, "Vegetable Oils", Walnut Oil, Cottonseed Oil, Corn Oil, Safflower Oil, Grape Seed Oil, Sesame Oil, Peanut Oil, Rice Bran Oil, Shortening, and Mayonnaise (made with these oils)


English Walnuts, Black Walnuts, Sunflower Seeds, Brazil Nuts, Pecan Butter, Pine Nuts, Peanut Butter, Almond Meal/Flour, Sesame Seeds, and Tahini

High in Omega 6

Almond Oil, Margarine, Chicken Fat, and Turkey Fat

Pecans, Almonds, Almond Butter, Pistachios, Peanuts, Pumpkin Seeds, and Soybeans

Moderate in Omega 6

Pastured Bacon Grease & Lard, Duck Fat, Olive Oil, Avocado Oil, Grain Fed Beef Tallow, Grain Fed Butter or Ghee, Canola Oil, and Goose Fat

  Flax Seeds (Very High in Omega 3 ALA) and Chia Seeds (Very High in Omega 3 ALA)

Cuts of Pork, Chicken Eggs, Grain Fed Fatty Cuts of Beef, and Chicken w/Skin

Quinoa, Sorghum, and Oats

Avocados and Guacamole

Hazelnuts and Cashews

Low in Omega 6

Macadamia Nut Oil, Grass Fed Butter or Ghee, Grass Fed Beef Tallow, Cream, Cocoa Butter, Coconut Oil, and Palm Kernel Oil

Whole Wheat Flour, Spelt, Rye, Barley, Buckwheat, Millet, Teff, Brown Rice, and Garbanzo Beans

Kale, Collard Greens, and Olives

Bell Peppers and Potatoes

Problems Created by Too Many Sources of Omega 6

  • Inflammation
  • Depletion of Vital Nutrients like Magnesium
  • Hogging all Conversion Enzymes from Omega 3
  • Free Radicals and Aging

Omega 6 polyunsaturated oils have replaced almost all other fats in our fast foods, desserts, chips, snacks, and salad dressings.

These oils are highly susceptible to becoming oxidized and rancid thus creating loads of free radicals.  And will also create trans fats!

Remember, essential fatty acids or EFAs are different than most other fatty acids in that they play important roles in bodily processes related to blot clotting and inflammation.  Omega 6 is the pro-inflammatory EFA which is needed to quarantine infections or invaders.  And Omega 3 is the anti-inflammatory EFA which is needed to suppress inflammation or "Put Out the Fire"!

Go to Foods with Omega 3

Return to Healthy Fats

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