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Polyunsaturated Fats: What It Does and How Much You Need

PUFAs, omega-3 and omega-6

Essential fats omega-3 and omega-6 that the body can't make on its own. Sources include fatty fish, flaxseed, walnuts, and sunflower and corn oils.

Daily value

13 g

5–10% of calories: 11–22 g on 2,000 kcal.

Why they're good for you

Polyunsaturated fatty acids are part of the cell membranes in your brain and eyes. Your body uses them to make compounds that control inflammation and blood vessel tone. Your body can't make them — you need to get them from food.

Omega-3 and omega-6

  • Omega-6 (linoleic acid) is found in sunflower, corn, and soybean oils, as well as seeds. Most modern diets already provide enough of it.
  • Omega-3 is often lacking: EPA and DHA are found in fatty fish like mackerel, herring, and salmon, while alpha-linolenic acid comes from flaxseed and oil, walnuts, and chia seeds.
  • Aim to eat fish 1–2 times per week.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.