Polyunsaturated fat, Omega-6
Unsaturated or healthy fat, Omega 6; liquid at room temperature
- One of the healthy fats; found in plant & animal foods
- Liquid at room temperature; turns solid when chilled
- Eat in place of saturated and trans fats to benefit health
Health Benefits:
- reduce LDL (bad) cholesterol in blood
- lower risk of heart disease, stroke
- provide nutrients to help develop and maintain cells
- contain vitamin E that acts as antioxidant
Low intake of Polyunsaturated fat, Omega-6
Symptoms of low Polyunsaturated fat, Omega-6 intake
- Constantly cold
- Dry skin, Scaly rash, Dry eyes
- Fatigue
- Hormonal problems, Period stops
- Poor concentration
- Weakened immune system
Causes of low Polyunsaturated fat, Omega-6 intake
- Polyunsaturated fats are healthy fats
- Not getting recommended amount
Excess intake of Polyunsaturated fat, Omega-6
Symptoms of excess intake of Polyunsaturated fat, Omega-6
- Heartburn
- Increased inflammation
- Indigestions
- Insulin resistance
- Memory problems
- Weight gain; BMI increased
At risk for excess Polyunsaturated fat, Omega-6
- Decreased inflammation
- Decreased risk of heart disease, stroke
- High intake plant based monounsaturated fats; (omega 6 to 3 ratio: 1 to 1, or 4 to 1)
- Weight gain if even healthy fat intake too high
Polyunsaturated fat, Omega-6 Content in Foods
Foods High in Polyunsaturated fat, Omega-6
| Food | Serving Size | Polyunsaturated Fat |
|---|---|---|
| Walnuts | 1 oz | 13.4 g |
| Tofu, firm | 1 cup | 12.4 g |
| Granola, homemade | 1 cup | 11.2 g |
| Grapeseed oil | 1 Tbsp | 9.5 g |
| Sunflower seeds, dry roasted | 1 oz | 9.3 g |
| Walnut oil | 1 Tbsp | 8.6 g |
| Flax seeds | 1 oz | 8.1 g |
| Atlantic salmon, farmed, cooked | 6 oz | 7.7 g |
| Atlantic mackerel, cooked | 6 oz | 7.3 g |
| Brazil nuts | 1 oz | 6.9 g |
| Honey mustard salad dressing | 2 Tbsp | 6.8 g |
| Chia seeds | 1 oz | 6.7 g |
| Pecans | 1 oz | 6.1 g |
| Poppyseed salad dressing, creamy | 2 Tbsp | 5.7 g |
| Quinoa, uncooked | 1 cup | 5.6 g |
| Pumpkin seeds, roasted | 1 oz | 5.6 g |
| Corn chips | 1 oz | 4.8 g |
| Peanuts | 1 oz | 4.4 g |
| Peanut butter, chunk style | 2 Tbsp | 4.4 g |
| Pesto | 1 cup | 4.1 g |
| Pistachio nuts | 1 oz | 4 g |
| Canola oil | 1 Tbsp | 4 g |
| Sesame seed dressing | 1 Tbsp | 3.7 g |
| Avocado | 1 medium | 3.6 g |
| Peanut butter, smooth | 2 Tbsp | 3.6 g |
| Almonds | 1 oz | 3.5 g |
| Turkey patties | 3 oz | 3.5 g |
| Tahini (sesame butter) | 1 Tbsp | 3.5 g |
| Margarine | 1 Tbsp | 3.4 g |
| Potato chips, salted | 1 oz | 3.4 g |
Foods Low in Polyunsaturated fat, Omega-6
| Food | Serving Size | Polyunsaturated Fat |
|---|---|---|
| Oranges, sections | 1 cup | 0.04 g |
| Apples, chopped | 1 cup | 0.06 g |
| Arugula, Kohlrabi, Spinach | 1 cup | 0.06 g |
| Banana | 1 medium | 0.08 g |
| Milk 1% | 1 cup | 0.08 g |
| Grapes | 1 cup | 0.09 g |
| Cod, cooked | 3 oz | 0.09 g |
| Apple juice, Orange juice, Tangerine juice | 1 cup | 0.1 g |
| Cherry tomatoes | 1 cup | 0.12 g |
| White rice, long grain, cooked | 1 cup | 0.12 g |
| Greek yogurt, low fat | 7 oz | 0.15 g |
| Chocolate covered raisins | 1 oz | 0.16 g |
| Scallops, cooked | 3 oz | 0.19 g |
| Blueberries | 1 cup | 0.21 g |
| Mozzarella cheese; Provolone cheese | 1 oz | 0.21 g |
| Cauliflower, cooked | 1 cup | 0.27 g |
| Sweet chocolate | 1 oz | 0.28 g |
| Bagel | 1 small 3" | 0.36 g |
| Whole wheat bread | 1 slice | 0.5 g |
| Ricotta cheese | 1 cup | 0.55 g |
| White tuna, canned, water packed | 3 oz | 0.94 g |
| Egg | 1 large | 0.95 g |
| Soy chips | 1 oz | 1.1 g |
| Buttermilk biscuit, plain | 1 oz | 1.2 g |
| Chicken breast, lean, cooked | 6 oz | 1.3 g |
| Wheat germ, crude | 1 oz | 1.7 g |
| Chocolate coated peanuts | 10 pieces | 1.7 g |
| Pork chop, lean, cooked | 6 oz | 2 g |
| Cashew butter | 1 oz | 2.3 g |
| Trail mix | 1 oz | 2.7 g |
References
8 Food Ingredients That Can Cause Inflammation. (2022). Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/8-food-ingredients-that-can-cause-inflammation
Diet and heart disease risk. (2021). Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food
Bridges RD, M. (2020). Facts about polyunsaturated fats. Medline Plus/NIH. https://medlineplus.gov/ency/patientinstructions/000747.htm
Foods Highest in Omega 6s. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/omega-6/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Healthy Fats 101: Everything You Need to Know. (2021). The Palm/South Beach Diet. https://palm.southbeachdiet.com/healthy-fats/
Fatty acids, total polyunsaturated (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1293
Nutrients: Fatty acids, total polyunsaturated (g). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/Polyunsat_Fat.pdf
Contact Us
Questions? Suggestions? Diet you'd like to see added?
Contact us! We'd love to hear from you.