How to Incorporate Omega 6 Into Your Daily Routine

By  //  May 5, 2021

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We’ve had a tough relationship with the fats in our diet. You’ve probably heard about how important it is to limit your fat intake or cut it completely. Or maybe you’ve heard about the difference between good fats and bad fats.

In recent years, maybe you’ve even heard that fats aren’t even an issue, but you should avoid carbs. When you take a look at all of the information out there, how can you know what you should and should not be eating?

We know it gets overwhelming with all of the different schools of thought around eating and diet.

One of the more important things to incorporate into your diet is something called Omega 6 Fatty Acid. But what is it and why do you need it?

What is it?

So first off, why do we even need to talk about omega 6 in the first place?

Omega 6 fatty acids are nutrients found in food that promote healthy cell function in our bodies. They are good fats, in fact, they’re very good for us.

Unfortunately, we cannot produce these naturally and must rely on food sources to get them in our bodies.

Luckily, there are quite a few natural options for us to choose from to get them in our diet.

What does it do?

What does omega 6 do? It helps with quite a few different natural body processes on a cellular level.

These include:

■ Brain function- omega 6 supports cognitive function.

■ Cellular health and protection- it keeps cells functioning correctly, limiting cell damage.

■ Healthy bones and teeth- it works with vitamin D to keep bones strong and healthy.

■ Heart health- it reduces the chance of heart disease and high cholesterol.

■ Metabolism- supports a healthy metabolism, leading to healthy body weight and even weight loss.

Find Them in Food

The best way to get your daily dose of omega 6 is to find it naturally in food sources. 

Omega 6 fatty acids can actually be found in quite a few of the foods you may already be eating every day.

Nuts and Seeds

Omega 6 can be found in most nuts and seeds.

This includes things like walnuts, sunflower seeds, peanuts and peanut butter, almonds, and cashews. Eating just a handful of these per day could get you most of the omega 6 you need in your diet.


Eggs are another great natural source of omega 6 if your diet allows for it.

Unfortunately, many people either don’t consume eggs due to a vegan diet or a common egg allergy. This is where some of us don’t end up getting enough of this good stuff into our diet.


Yes, that thing that your vegetarian or vegan friend keeps telling you tastes “just like chicken.”

Whether you’re a meat-eater or follow a more plant-based lifestyle, tofu can give you the omega 6 fatty acids that you need in your diet. 

This goes for the traditional extra firm tofu that many pan-fry or bake as well as the softer and silken versions that work well in smoothies.


If you can’t incorporate enough of these omega 6-rich foods into your diet for some reason, there are still supplements out there that you can take to get your daily necessity. 

Omega-6 Fatty Acids are Healthy and Necessary

It’s hard to imagine fat in foods to be good, but in many cases, they really are. 

Don’t let your own stigmas around food keep you from getting the healthy nutrients you need in your diet. Add omega 6-rich foods into your daily diet and enjoy better overall health.