Omega 6 fatty acid is a polyunsaturated fat that is technically known as, alpha-linoleic acid, or LA. Omega 6 is an essential fatty acid that is considered a "good" fat necessary for optimal health. Omega 3 is another type of essential fatty acid. These fats are considered essential because the body can't produce them itself. Your body must get them from your diet.

Omega 6 fatty acids are an interesting group of fats because on one hand they are good for you, but on the other hand, too much can be bad for you. Unlike omega 3 fatty acids, you can go overboard on omega 6. An important point to remember, however, is that you always want to maintain the right balance of omega 3 and omega 6 fatty acids.

Interestingly, nutritionists are now finding that imbalances of these essential fatty acids negate their healthful benefits! Most Americans obtain an excess of omega 6 in their diets at the expense of omega 3 fatty acids. For most people, getting more omega 6 in their diet is not an issue. In fact, most people need to cut back on omega 6 and increase their omega 3 intake.

There seems to be some debate on what is the perfect balance of these essential fatty acids. Some researchers and nutritionists suggest that the perfect ratio of Omega 3 to Omega 6 is 1:4 (one Omega 3 to four Omega 6). Udo Erasmus, Ph.D., the world expert on oils in nutrition, says that in his practice in working with people, the ratio that gives the best results consistently comes from oils blended to be richer in Omega 3 (but not too rich) than Omega 6. He suggests the optimal ratio is 2:1 in favor of Omega 3 (two Omega 3 to one Omega 6). Most Western diets range between 10 and 20 to 1 in favor of omega 6! This excess amount of omega 6 is not good for your health and can cause a variety of health problems such as increased water retention, raised blood pressure and raised blood clotting to name a few.

Erasmus developed his own oil blend that is in the optimal ratio of 2:1. It's called, Udo's Choice Oil Blend, and it's a very popular supplement. View my recommendations on the best essential fatty acid supplements to read more about his oil blend and other popular oil supplements.

So how can such a "good" fat, be such a bad thing in some cases? Well, the explanation to that question gets a little technical but if you're interested, read our article on eicosanoids. Now that sounds like a fun read, doesn't it! Seriously, though, it's really not that difficult of a read and provides a simplified explanation as to why too much of omega 6 is a bad thing.

Health benefits of omega 6 (if taken in the right ratio to omega 3):

• Reduces the aches and pains of rheumatoid arthritis
• Relieves the discomforts of PMS, endometriosis, and fibrocystic breasts
• Reduces the symptoms of eczema and psoriasis
• Clears up acne and rosacea
• Prevents and improves diabetic neuropathy
• Aids in cancer treatment

• Flax seed oil
• Flax seeds
• Flax seed meal
• Hemp seed oil
• Hemp seeds
• Grapeseed Oil
• Pumpkin seeds
• Pumpkin oil
• Sesame oil
• Walnut oil
• Pine nuts
• Pistachio nuts
• Sunflower seeds (raw)
• Olive oil
• Olives
• Borage oil
• Evening primrose oil
• Black currant seed oil
• Chestnut oil
• Wheatgerm oil
• Corn, safflower, sunflower, soybean and cottonseed oils are also sources of linoleic acid, but are refined and may be nutrient-deficient as sold in stores.
• Chicken

For optimum weight loss, reduce your overall fat/oil consumption to a sensible level. Erasmus advocates 15-20% of your total calories should come from fat - and the majority of that should be essential fatty acids. To determine how many grams of fat this translates into, you multiply your total daily calories by 15% (20% for the high-end of the range) and then divide the result by 9, which is the number of calories in a gram of fat. Here is an example:

2,500 daily calories x .15 = 375
375 / 9 = 41.6 or 42 grams of fat per day - the bulk of which should be essential fatty acids

Essential Fatty Acids - An overview of what they are and a list of their many health benefits
Omega 3 Fatty Acid - Why we need more in our diet, health benefits of, and natural food sources
Omega 9 Fatty Acid - The health benefits of and natural food sources
Essential Fatty Acid Supplements - A review of the two best essential fatty acid supplements you should be taking