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How to obtain good Omega-6 essential fat

Our body can NOT make EFAs, so we have to include them in our diet
Borage flowers

Omega-6 fatty acids are plentiful in our diet, but we need to obtain them from a good source  –  much of the available omega-6 currently comes from refined seed oils and processed foods using them, which contain toxic fatty acids.

Damaged, altered, toxic fats

Some good omega-6 food sources

FRESH, RAW, ORGANIC nuts and seeds.   From online or good health food stores; pine nuts, pecans, walnuts and sunflower, pumpkin, and sesame seeds are excellent additions to a salad

  • Legumes, wheat germ, lean meat
  • Siberian pine nut oil – a good dressing oil for your table.
  • Avocadoes and their oil – cold-pressed (unrefined) avocado oil is this author’s preferred oil for making salad dressing.

Chart of EFAs in some foods

1 Cup Cold-pressed avocado oil
4 T ready-made mustard
3 T raw honey
2 T raw apple cider vinegar
Keep refrigerated.

Good supplemental omega-6 sources

  • Evening primrose Oil
  • Borage Oil
  • Blackcurrant Oil

Nine Life Choices for Vibrant Health

N E W  S T A R T S

Attend to Diet, Lifestyle & Emotional State

Health Happening:
Meet the author

Meet the author

Deeply concerned about seeing so many people experiencing way too many health issues and weight challenges, I set out on a 20+ year journey to find out what was going wrong and what could be done about it...


Find well-researched alternatives to mainstream medical treatments...
Fascinating body facts

Fascinating body facts

Human thigh bones are stronger than concrete...
Food Fats and Oils – Healthy or Not?
Meet the Fatty Acid Families
Fat’s digestive journey
Cholesterol – Our Hero
Cholesterol and Saturated fat are NOT the “Darth Vader” of ischaemic heart disease
Food Oils
Best Frying Fats
Expeller-pressed vs, Solvent extracted?
Animal fat
Avocado oil
Canola oil
Coconut oil
Olive oil
Palm oil
Peanut oil
Selecting / Storing oils
Essential Fatty Acids
EFAs – Fats of Life!
Damaged / Toxic Fats
Health issues help w/ anti-inflammatory EFA supplementation
EFA Deficiency Symptoms
“Omega-3 Fix”
“Omega-3 Fix” – Omega-3 +++
We need more omega-3
How to do the “Omega-3 Fix”
EFA amounts in foods
Flax seed – 0mega-3-rich Oil, Lignans, Fiber
– Flax seed baking and storage stability
Eating fish for omega-3
– Are fish too toxic to eat?
– Salmon choices
How to choose a good marine oil supplement
– Fish oil
– Cod liver oil
– Krill oil
– Typical processing for marine oils
Science behind the “Omega-3 Fix”
Can we convert plant Omega-3 ALA to the needed EPA / DHA ?
“Omega-3 Fix” Recipes
Oats ‘n’ Flax Porridge
Fruit Slushy
Creamy Nuts ‘n’ berries
Budwig Salad Dressing
Budwig Spread
“Omega-6 – “How-to”
How to obtain good omega-6 fats
Borage, Blackcurrant or Evening Primrose Oils for Omega-6 GLA
EFAs – 5 vital functions:
(1) Cell Membrane integrity
(2) Cellular energy production
(3) Eicosanoids-“First Responders”
• EFA Conversion Chart
• Specific Eicosanoid Effects
(4) Systems Support
(5) Child Development