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. 

However, the most problematic sources of omega 6 will be the polyunsatured oils that are used for cooking in every industry, restaurant, and household.

Too Much Omega 6 linked to....

  • Asthma
  • Digestive Problems
  • Irritable Bowel Syndrome
  • Liver Damage
  • Hyperactivity
  • Sterility
  • Violent Behavior
  • Psychiatric Disorders
  • Weight Gain & Obesity
  • Metabolic Syndrome
  • Blood Clots
  • Stroke & Heart Disease
  • Cancers
  • Impaired Growth
  • Autoimmune Diseases
  • Pain & Arthritis
  • Learning Disorders
  • Type 2 Diabetes
  • Macular Degeneration
  • Depression

Excess Omega 6 = Excess Inflammation!

An excess of omega 6 is not only damaging to your liver, but it's been linked to many serious health issues.  And it's 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. 

If you don't have enough anti-inflammatory Omega 3s to suppress this response - your body will remain "inflamed"!

And you won't be able to begin the healing 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 is short for Linoleic Acid
  • GLA is short for Gamma-Linolenic Acid
  • AA is short for Arachidonic Acid

In moderation, do play a crucial role in your health.

In moderation, they protect you from infection and injury.

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

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

A Ratio of 4:1 Omega 6 to Omega 3 is considered healthy.  An even better goal would be a Ratio of 1:1 Omega 6 to Omega 3.

Prime Sources of Omega 6

Highest in Omega 6

Sunflower Oil, Soybean Oil, Walnut Oil, and "Vegetable Oils"

Cottonseed Oil, Corn Oil, Safflower Oil, Grape Seed Oil, Sesame Oil, Peanut Oil, and Rice Bran Oil

Shortening and Mayo (made with these oils)

English Walnuts and Black Walnuts (Also, High in Omega 3 ALA)

Sunflower Seeds, Brazil Nuts, Pecan Butter, Pine Nuts, and Peanut Butter

Almond Meal Flour

Sesame Seeds and Tahini Butter

High in Omega 6

Peanuts, Pecans, Pistachios, and Pumpkin Seeds


Almonds, Almond Butter, and Almond Oil

Margarine, Chicken Fat, and Turkey Fat

Moderate in Omega 6

Pastured Bacon Grease and Lard

Duck Fat and Goose Fat

Extra Virgin Olive Oil, Avocado Oil, and Canola Oil

Grain Fed Butter, Ghee, and Grain Fed Beef Tallow

Chia Seeds (Also, Very High in Omega 3 ALA)

Flax Seeds (Also, Very High in Omega 3 ALA)

Cashews and Cashew Butter


Commercial Chicken Eggs

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

Quinoa, Sorghum, and Rolled Oats

Avocados and Guacamole

Low in Omega 6

Macadamia Nut Oil and Coconut Oil

Cocoa Butter and Palm Kernel Oil

Grass Fed Butter, Ghee, and Grass Fed Cream

Grass Fed Beef Tallow

Whole Wheat Flour and Spelt

Rye, Barley, Buckwheat, Millet, Teff, and Brown Rice

Garbanzo Beans

Olives, Bell Peppers, Potatoes, and Collard Greens

Omega 6 is the Pro-Inflammatory EFA

Essential fatty acids or EFAs are different than most other fatty acids.  They play very important roles in bodily processes that are 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"!

Unfortunately, our modern day diets usually contain 15 to 20 times more omega 6 than omega 3.

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 fatty acids are highly susceptible to becoming oxidized and rancid.

Creating loads of free radicals and trans fats!

Due to two or more double bonds in the carbon chain, polyunsaturated fats like omega 6 are less stable and will react much more to light, oxygen, and heat.

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

Did you know you should never eat foods cooked in polyunsaturated oils because they can't take the heat?

Also, cooking with polyunsaturated oils will produce the highest levels of toxic compounds (aldehydes for example) when compared to cooking with other types of fats.

Cooking polyunsaturated oils with high heat like with deep frying will produce even more toxic compounds!

Constantly exposing your body to these toxic compounds will promote great cellular damage and will impair your metabolism.

Go to Foods with Omega 3

Return to Healthy Fats