Best Plant-Based Sources Of Omega-6 Fatty Acids

Plant-Based Meal
Plant-Based Meal
Plant-Based Meal
Plant-Based Meal

Omega-6 fatty acids are a type of fat that you can find in several plant-based foods. They are essential fatty acids. Therefore, we have to include foods that are rich in omega-6 fatty acids in our diet. They can provide a lot of health benefits like omega-3 fatty acids. Some studies show that omega-6 fatty acids are very beneficial for your skin health.

Here is the list of some of the plant-based foods that are rich in omega-6 fatty acids. Try to include these food items in your plant based meal to ensure proper intake of omega-6 fatty acids.


Tofu is one of the most popular vegan meat substitutes that is made from soy milk. It is a great source of several healthy nutrients, including protein, fiber, manganese, and calcium. 122 grams of tofu can provide 6,060 mg of linoleic acid, which is a polyunsaturated omega-6 fatty acid. Walnuts

This popular tree nut is loaded with several nutrients like protein, fiber, vitamins, and minerals. Some of the minerals that you get from walnuts are copper, magnesium, manganese, and phosphorous. You can consume walnuts as a nutritious snack or by adding them to your salads or oatmeal. Including walnuts in your plant-based meal can help improve your overall health.

Hemp Seeds

They are the seeds of the hemp plant, which is a member of the cannabis family. However, the hemp plant does not create any psychoactive effects like other members of the cannabis family. The hemp seeds contain a lot of nutrients, including omega-3 and omega-6 fatty acids.

Safflower oil

As the name suggests safflower oil is extracted from the seeds of the safflower plant. This cooking oil is getting popular in many households these days. Like most vegetable oils, it is also packed with monounsaturated fats. It was found that just one tablespoon of safflower oil can provide 1,730 mg of linoleic acid, which is a fatty acid that can be much beneficial to our body.

Peanut Butter

This creamy spread is made from roasted peanuts and is a very common alternative to fruit jams. Just one tablespoon of peanut butter can provide 1,960 mg of linoleic acid. In addition to healthy fats, peanut butter also contains good amounts of vitamin E, magnesium, manganese, niacin, etc. You can use it as a dip for veggies, fruits, or snacks. Some people also blend it into smoothies.