What Foods Provide Omega 6 Fatty Acids?

We don't hear much about the omega 6 fatty acids, likely because they are found in abundance in seeds, nuts, and many "cooking oils" such as safflower, sunflower, corn, and soy.  Now these cooking oils are not ideal for us and are best to avoid, but eating some seeds, nuts, and / or avocado on a regular basis is a good idea for health.  These foods contain vitamins, minerals, protein, and some essential fatty acids.  Consuming these are as important as consuming sources of the omega 3s, as mentioned yesterday.

We should eat a balance of the two types of essential fat.  Walnuts and hemp seeds are sources of both omega 3 and 6, so consuming  these helps meet our needs for omega 6, while providing some of the omega 3 we need.  Generally it is recommended we have a ratio of about 1 part omega 3 to anywhere from 1 to 4 parts omega 6.  Although omega 6 is necessary, too much of it can contribute to inflammation, while omega 3 is naturally anti-inflammatory.  So if you are working with any kind of inflammation, limiting the omega 6 in your diet is helpful and wise.  But don't cut it out completely, as we need some to function .... Just eat in moderation.

There are a number of lecturers these days who suggest we only eat fats from  whole foods.  Although I believe this is ideal, I have yet to see scientific evidence suggestion  that supplementing flax oil contributes to any problems, assuming the flax oil is cold pressed, organically grown,  kept in the refrigerator, and not heated.  Any oil that is heated can be destructive and is best to avoid.  Avoiding oils that are solid at room temperature, with the exception  of cold pressed oils that are naturally so, is a good rule of thumb.  Limiting saturated fat and avoiding "trans" fats is wise for health.  But until I see clear evidence to the contrary, cold pressed organic oils still seem to be acceptable and less likely to cause any problems, as compared to their refined counterparts.