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9 Foods High in Omega 6 And Why Balanced Intake Is Important

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Omega 6 fatty acids are a type of polyunsaturated fatty acids that have health implications for you, both good and bad. Taken in the right amounts they can be a source of energy, make up the structural components of your cell membranes, and more. Have too much and you might even increase your risk of certain health problems. Here’s a look at foods that are high in omega 6 fatty acid content so that you know what you’re consuming and can moderate intake accordingly.

1Nuts

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Nuts are a good source of nutrients, including essential fatty acids. While they do contain omega 3 fatty acids that you need to consume, they are also high in omega 6 fatty acids.

  • An ounce of walnuts has 10.8 gm of omega 6 fatty acids and 2.57 gm of omega 3 fatty acids, in a ratio of 4:1.
  • On the other hand, another nutrient-rich nut, the Brazil nut doesn’t get the balance of omega 6 to omega 3 right. An ounce of Brazil nuts has 6.81 gm of omega 6 fatty acids and 0.01 gm of omega 3 fatty acids, a ratio of 690:1.
  • An ounce of peanuts, containing 4.41 gm of omega 6 fatty acids and 0.001 gm of omega 3 fatty acids, has a ratio of 4410:1.


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