Omega-6 fatty acids are essential polyunsaturated fats that your body can't produce, so you must get them from food. They're vital for cell structure, hormone production, and reducing inflammation when balanced with omega-3s.
Key Types and Roles
The main omega-6s include linoleic acid (LA), which converts to arachidonic acid (AA) for eicosanoid signaling that supports immune function and blood flow.
They lower LDL cholesterol and cut heart disease risk by 24% when replacing saturated fats, per meta-analyses.
Food Sources
Common sources: vegetable oils (corn, soybean, sunflower), nuts (walnuts), seeds, eggs, and poultry.
Modern diets often exceed the ideal 4:1 omega-6 to omega-3 ratio (aim for 1-4:1), so prioritize balance with fatty fish or flax.
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