Omega-6 Fats
Like omega-3 fats, omega-6 fats are essential fats that we need to get from food. The four different types of omega-6 fats that are more commonly known are:
- LA (Linoleic acid)
- ARA (Arachidonic acid)
- GLA (Gamma linoleic acid)
- CLA (conjugated linoleic acid)
LA and ARA are most commonly found in foods, with LA being the most common omega-6 fat found in the diet. Like omega-3 fats, omega-6 fats are important for our health because they promote a healthier immune system, play a role in the body’s inflammatory response and regulate our genes. More research is underway to support their health benefits.
How Much Omega-6 Fats Do You Need?
The amount of omega-6 fats you need will depend on your age and gender. The Institute of Medicine has established a recommended the minimum amount required daily for omega-6 fats. Refer to the table below to see the amount of omega-6 fats you need every day.
Foods with Omega-6
LA (Linoleic acid) and ARA (Arachidonic acid) are most commonly found in foods.
Foods with LA
- Flaxseeds
- Hemp seeds
- Corn
- Soybeans
- Canola oil
- Safflower oil
- Sunflower oil
- Nuts and seeds
Foods with ARA
- Meat
- Poultry
- Eggs
Recommended Daily Intake of LA
| Age Group | Male | Female |
| Birth to 6 months | 4.4g | 4.4g |
| 7 to 12 months | 4.6g | 4.6g |
| 1 to 3 years | 7g | 7g |
| 4 to 8 years | 10g | 10g |
| 9 to 13 years | 12g | 10g |
| 14 to 18 years | 16g | 11g |
| 19 to 30 years | 17g | 12g |
| 31 to 50 years | 17g | 12g |
| 51 to 70 years | 14g | 11g |
| 70 years and up | 14g | 11g |
| 19 years and up (Pregnancy) | – | 13g |
| 19 years and up (Lactation) | – | 13g |