25 Foods High in Omega 6
People have conflicting thoughts about Omega 6. Some would suggest it is an essential fatty acid and others would tag omega 6 as a major cause for cardiovascular problems and diseases. The truth lies somewhere in between, and recent research has pointed out the omega 3:omega 6 ratio as a measure for cardiovascular risk, instead of pointing omega 6 as the bad guy. Linoleic acid (different from alpha linoleic acid) and Arachidonic acid, members of the omega 6 family, are essential fatty acids that support brain function, our reproductive health, bone health and even hair growth. Some hormones are also made out of omega 6 fatty acids. But when they cross certain levels of concentrations, omega 6 stop showing benefits and starts behaving as risk factors.
There is currently no strong evidence for a minimum intake of linoleic and arachidonic acid, but the International Society for the Study of Fatty Acids and Lipids recommends that 2% of our daily total calories be based on Omega 6 fats. This means around 4.4g in a model diet of 2,000 calories. The optimal ratio would be to consume the same amount of omega 3 and 6 (1:1), and since concentrations of omega 3 fats are considerably lower in foods, omega 6 sources should be consumed with caution. With this in mind, what are the foods with the most Omega 6 distribution and how should we handle them? Here we have a list of 25 foods high in omega 6 fats:
- Safflower oil
Safflower oil has the advantage of being tasteless and not interfering in cooking flavors, but has the highest registered amount of Omega 6 fats among oil choices, which is 10,4 g mg per tablespoon (14g)
- Grape seed oil
It has a small amount of Vitamin E with antioxidant properties, but also has 9,7 g of Omega 6 per tablespoon (14g).
- Sunflower oil
A vegetable oil commonly used to cook, which holds 9,1 g of Omega 6 per tablespoon (14g).
- Corn oil
Made from corn kernels, it is pleasant-tasting and even though it has no vitamins, corn oil has a small amount of tocopherols with activity similar to vitamin E. One tablespoon has 7,4 g of Omega 6.
- Wheat germ oil
One option that should be avoided by those who suffer from gluten allergy, wheat germ oil contains 7,6 g of Omega 6 per tablespoon (14g).
- Soybean oil
It is one of the most widely used for cooking. It is extracted from soybean seeds and has 7 g of Omega 6 per tablespoon (14g).
- Mayonnaise
It’s commonly used for dressings, but should be used carefully, taking into consideration it has 5,4 g of Omega 6 per tablespoon (14g).
- Caesar Dressing
A commonly used dressing in salads. Caesar dressing contains 4,3 g of Omega per tablespoon (14g), and similar values are found in other types of dressing.
- Margarine
Used for cooking and as a substitute of butter. Margarine is the less healthy version of butter and contains 3,3 g of Omega 6 per tablespoon (14g).
- Processed cheese
As it happens with processed foods, the amount of Omega 6 fats is increased in processed cheese if we compare with other options. It has 5,5 g of Omega 6 per 3oz (85g).
- Walnuts
As many other nuts and seeds, walnuts have a high content in Omega 6 fats (9,5g per ounce), but a special comment should be made because they also have importantcontents of fiber and a healthier omega3 to omega6 ratio when compared to other foods.
- Onion rings
Fast foods are another important source of disproportionately high Omega 6 levels. Onion rings serve as an example as they have 10 g of Omega 6 per small serving (91g), and the amount varies between brands and fast food products.
- Pork Ham
Among lunch meats, pork ham has the highest content in Omega 6. It is around 5,3 g per 3oz (85g).
- Turkey Bacon
Usually sold as a lower-fat bacon, turkey bacon still contains high amounts of Omega 6 fats, calculated in 5,3 g per 3oz (85g).
- Sausage
One of the most commonly used lunch meats, usually containing a mixture of ground meat, salt, and spices. Nutritional values depends on the brand but it can contain 3,5 g of Omega 6 per 3oz (85g).
- Ground pork: Ground pork meat can be used in many dishes such as breakfast casserole, and has 3,3 g of Omega 6 per 3oz (85g).
- Chicken wings: Chicken has almost the same content of Omega 6. But if we ever wondered, chicken wings have the highest content of Omega 6, around 3,8 g per 3oz (85g).
- Chicken thighs
They have a somewhat less content in Omega 6 than chicken wings, measured in 3,1 g per 3oz (85g).
- Lamb
Another popular meat option, lamb has been thought to be healthier than other meat options. It has 3,3 g of Omega 6 per 3oz (85g).
- Pork Salami
A popular type of cured sausage which is fermented, air-dried, and widely used as a pizza topping. It has 2,7 g of Omega 6 per 3oz (85g).
- Spareribs
Which one has more Omega 6 fats? The answer is pork ribs. Spareribs contain 2,7 g of Omega 6 per 3oz (85g).
- Beef ribs
Leaner than pork ribs, they provide a lower intake of Omega 6 fatty acids, still a bit high, around 1,7 g per 3oz (85g).
- Chocolate chip cookies
Another rich source of Omega 6 are some types of sweets, especially processed chocolate chip cookies, with 2 g of Omega 6 per unit.
- Brownies
It depends on brands and ingredients, but some processed brownies contain up to 8,4 g of Omega 6 per unit.
- Puff pastry
Delicious in so many ways, puff pastry is a type of sweet usually seen in the dessert table on many special occasions. But take into consideration it may contain 7,8 g of Omega 6 per unit.
References:
- Dunbar, B. S., Bosire, R. V., & Deckelbaum, R. J. (2014). Omega 3 and omega 6 fatty acids in human and animal health: an African perspective. Molecular and cellular endocrinology, 398(1), 69-77.
- All values taken from USDA Food Composition Database.
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