Omega 6 fatty acidsis essential for general health, but must be taken from food as it cannot be produced by the body on its own.
Like omega 3 omega 6 fatty acids are essential fatty acids that we can only obtain from food and supplements. Unlike Omega 9, omega 6is not produced in the body at all, but is essential for the brain because of its function needed for healthy growth and development.
Polyunsaturated fatty acid (PUFA) does more than just do the brain's regular function. It is also beneficial for skin and hair, maintains bone health, regulates metabolism and helps keep the reproductive system healthy.
What Are the Benefits of Omega 6 Fatty Acids?
Helps reduce nerve pain
Investigations, one of a kind omega 6 fatty acid Some studies show that taking a type of gamma linolenic acid (GLA) for six months or longer can reduce symptoms of nerve pain in people with diabetic neuropathy.
Two studies have examined GLA and its effects and have shown positive results in nerve pain after one year of treatment.
Fights inflammation
We know that inflammation negatively affects our health and even causes illness. In fact, most chronic diseases such as cancer, diabetes, heart disease, arthritis, and Alzheimer's disease are inflammatory. Hence, there is a critical link between diet and disease.
Consumption of healthy oils such as PUFAs has a positive effect on health. Omega 3 and omega 6 fatty acidsThese oils play an important role in health and disease.
GLA is a substance found in the body omega 6 essential fatty acidis andlinoleic acidis produced from skin. GLA is also metabolized to DGLA, an anti-inflammatory nutrient.
Helps treat rheumatoid arthritis
Evening primrose oil is made from seeds that contain 7 percent to 10 percent GLA. Preliminary evidence states that evening primrose oil can reduce pain, bloating, and morning stiffness.
In the study, a six-month test was performed with 75 children and adolescents (8–18 years). While the majority did not respond to omega 3 and omega 6 therapy, in a subgroup of 26 percent, ADHD symptoms decreased by 25 percent. After six months, there was a 47 percent improvement in symptoms.
Lowers high blood pressure
Symptoms of high blood pressure are reduced when combined with GLA or omega 3 fish oil. Evidence from a study of men who are candidates for high blood pressure suggests that GLA may help reduce high blood pressure in people who take six grams of currant oil. The subjects had a reduction in diastolic blood pressure compared to those who took a placebo.
Another study looked at people with leg pain and occasional limping caused by blockages in their blood vessels. Researchers found that those who took evening primrose oil had a decrease in systolic blood pressure.
Lowers the risk of heart disease
The American Heart Association suggests that linoleic acid may reduce the risk of coronary heart disease. Consuming vegetable oils rich in PUFAs instead of saturated fats can greatly benefit heart disease and possibly prevent heart disease.
Linoleic acid It is a PUFA that can be obtained from nuts and seeds as well as vegetable oils, but use it carefully and avoid GMO oils.
Supports bone health
Made in Southern California and In the American Journal of Clinical Nutrition published studies show that PUFAs can help maintain skeletal formation as we age.
In both men and women, bone and spine bones improved while taking omega 6 and omega 3 fats, and bone health was preserved.
Which Foods Is Omega 6 Contained?
Omega 6 fatty acidsThere are several different types of tea, and most come from vegetable oils such as linoleic acid. Linoleic acid is converted into GLA in the body. From there, it splits as arachidonic acid.
GLA is found in many plant-based oils, including evening primrose oil and black currant seed oil, and reduces inflammation. In fact, most of the GLA taken as a supplement turns into a substance called DGLA that fights inflammation.
Certain nutrients in the body, including magnesium, zinc, and vitamins C, B3 and B6, are required to stimulate the conversion of GLA to DGLA. However, DGLA is an extremely rare fatty acid found in trace amounts in animal products.
Omega 6 fatty acids It is available as a supplement, but it is always best to get what the body needs from food.
To get the most benefit, it's important to consume fat from organic, unprocessed, and natural foods that are not GMO.
The problem is that a typical modern diet isfrom omega-3 fatty acids It contains much more omega 6 fatty acids, especially in unhealthy foods such as salad dressings, potato chips, pizza, pasta and processed meats and sausages.
Unlike,Mediterranean dietIt has a healthier balance between omega 3 and omega 6 fatty acids, which is why the Mediterranean diet is known as a great option for a healthy heart.
Most omega 6 fatty acidis consumed from vegetable oils, but is not transported. Vegetable oils or linoleic acids in excess can cause inflammation and cause heart disease, cancer, asthma, arthritis and depression. omega 6 fatty acids It should not be consumed excessively.
There must be a balance between the essential acids of omega 6 and omega 3s. The recommended ratio is around 2: 1 omega-6 to omega-3.
Omega 6s is fairly easy to get from food, so supplements are not usually necessary; however, omega 6 fatty acidsis available in fortifying oils containing both linoleic acid and GLA. Often called blue-green algae Spirulina also contains GLA.
Here omega 6 fatty acidsHere is a list of the different types of and the nutrients you can obtain:
Hemp seeds, spirulina, evening primrose oil (7 percent to 10 percent GLA), borage oil (18 percent to 26 percent GLA), black currant seed oil (15 percent to 20 percent GLA)
Is Omega 6 Harmful?
Eczema,psoriasisPeople with certain conditions such as arthritis, diabetes or breast tenderness, omega 6 supplements Before taking it should consult a doctor.
Some like GLA omega 6 fatty acidsmay increase or decrease the effects of some medications.
In addition, a lot of consuming omega 6 and not consuming enough omega 3s can upset the fatty acid balance, which has many adverse effects. So be careful to get the balance.
What Is Omega 6? Foods Containing Omega 6
Omega 6 fatty acids It is one of the key components of a healthy diet. It is found in many nutritious foods such as nuts, seeds, and vegetable oils. It is necessary to consume in a balanced way for general health.
How much omega 6 is needed?
Omega 6 fatty acidsare polyunsaturated fats found in a variety of foods.
Linoleic acid It is one of the most common forms. Other types include arachidonic acid and gamma-linolenic acid.
They are considered essential fatty acids because the body needed them to function properly, but the body cannot produce them on its own. So, it is necessary to buy from food.
According to the Academy of Nutrition and Dietetics, women and men aged 19-50 need about 12 grams and 17 grams of omega 6 fatty acids per day.
Below is the linoleic acid content per serving omega 6 fatty acids List of foods rich in terms of food is given Request "Which foods contain omega 6?? " The answer to the question ...
What Foods Is Omega 6 Contained?
Walnut
Walnutis a nutritious nut full of important nutrients like fiber and minerals, including manganese, copper, phosphorus and magnesium.
Linoleic acid content: 100 mg per 38.100 grams.
Safflower oil
Safflower oil is a cooking oil extracted from the seeds of the safflower plant.
Like other vegetable oils, safflower oil is high in monounsaturated fat, a type of fatty acid that can help improve heart health.
Linoleic acid content: 100 mg per 12.700 grams.
Cannabis seeds
Cannabis seeds, Hemp sativa It is the seed of the cannabis plant, also known as.
In addition to being loaded with heart-healthy fats, it's a great source of protein, vitamin E, phosphorus, and potassium.
Linoleic acid content: 100 mg per 27.500 grams.
Sunflower
Sunflower They are particularly high in important vitamins and minerals, including vitamin E and selenium, both of which act as antioxidants that protect against cell damage, inflammation, and chronic disease.
Linoleic acid content: 100 mg per 37.400 grams.
Peanut Butter
Peanut Butter It is made from roasted peanuts. It is rich in healthy fats and protein, as well as loaded with important nutrients such as niacin, manganese, vitamin E and magnesium.
Linoleic acid content: 100 mg per 12.300 grams.
Avocado oil
Avocado oilis a cooking oil produced from avocado pulp.
In addition to being high in antioxidants, animal studies have found that avocado oil can improve heart health by reducing cholesterol and triglyceride levels.
Linoleic acid content: 100 mg per 12.530 grams.
egg
eggProvides a number of important nutrients such as protein, selenium, and riboflavin.
Linoleic acid content: 100 mg per 1.188 grams.
Almond
AlmondIt is an excellent source of protein and fiber, along with vitamin E, manganese and magnesium.
Linoleic acid content: 100 mg per 12.320 grams.
Cashew nuts
Cashew nutsIt is rich in micronutrients such as copper, magnesium and phosphorus.
Linoleic acid content: 100 mg per 7.780 grams.
As a result;
Omega 6 fatty acidsis an essential fatty acid that we need to obtain from food and supplements, as our bodies do not produce it on its own.
Omega 6Helps reduce nerve pain, fights inflammation, treats arthritis, reduces ADHD symptoms, lowers high blood pressure, reduces the risk of heart attack, and supports bone health.
Foods containing omega 6Some of them are safflower, grape seed, sunflower oil, poppy oil, corn oil, walnut oil, cottonseed oil, soybean oil and sesame oil.
To keep the odds in balance omega 6 and it's important to keep track of your omega 3 intake.
