What omega-6 does
Linoleic acid, the main omega-6 fat, is essential: your body needs it for cell membranes and skin, and can’t make it. Replacing saturated fat with omega-6-rich oils lowers LDL cholesterol.
How much
Around 5–10% of energy comes from omega-6 in most diets — enough for almost everyone. Deficiency is very rare.
Plant sources
Sunflower seeds and oil, walnuts, pumpkin seeds, sesame, soybeans, peanuts and most vegetable oils.
How many portions of each food would cover a day's omega-6?
The balance
Rather than cutting omega-6, focus on getting enough omega-3 — see Omega-3. Whole nuts and seeds are better choices than large amounts of refined oil.