Discover the 7 shocking health benefits of omega-6 fatty acid.
Omega-6 is a fatty acid that can be found in fatty foods or animal skin. From a nutritional point of view, they are the most important components of fats, highlighting above all unsaturated fatty acids for their heart-healthy benefits and their different properties in controlling both cholesterol and triglycerides.
Modern diets usually have a 10 to 1 ratio of omega-6 to omega-3 fatty acids, some 30 to 1.
The suggested ratio is 4 to 1 or less.4 5 The risks of high concentration or consumption of Omega-6s are associated with heart attacks, stroke, arthritis, osteoporosis, inflammation, mood swings, obesity, and cancer.
The body is not capable of producing omega6, an essential fatty acid that is necessary for optimal health, however, there are many forms of which the body cannot produce on its own. I am talking about omega-6.
It is worth mentioning that Omega-6 fatty acids, like omega-3s, are essential fatty acids that can only be provided through food and supplements.
Unlike omega-9, omega-6 is not produced in the body at all, but omega-6 fatty acids are very important to the brain to help strengthen its much-needed function through healthy growth and development.
However, this polyunsaturated fatty acid (PUFA) does much more than just keep the brain healthy.
It also stimulates skin and hair growth, provides and maintains good bone health, helps regulate metabolism, and helps maintain a healthy reproductive system, among other benefits.
There are several different types of omega-6 fatty acids, and most come from vegetable oils, such as linoleic acid.
• Linoleic acid is converted to GLA in the body.
• From there, it breaks down further to what is known as arachidonic acid.
• GLA can be found in several vegetable oils, including evening primrose oil, borage oil, and black currant seed oil, and it can reduce inflammation.
• In fact, much 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 necessary to help promote the conversion of GLA to DGLA.
• However, DGLA is an extremely rare fatty acid, found only in small amounts in animal products.
• Omega 6 fatty acids can be found in supplements, but whenever possible it is always best to get the nutrients your body needs from food.
• In this case, beef, chicken, and eggs, as well as nuts and plant-based oils, are excellent sources.
• In fact, it’s important to note that you should include dietary fats that come from organic, unprocessed, and non-GMO whole foods for the best benefits.
• The problem with typical diets in some countries is that they tend to contain significantly more omega-6 fatty acids than omega-3 fatty acids, particularly since omega-6s are found in many unhealthy foods, such as salad dressings, potatoes fried, pizza, pasta dishes, and processed meats like sausage, to name a few.
• While in other countries, it has a healthier balance between omega-3 and omega-6 fatty acids, which may be why the Mediterranean-style diet is known as a great choice for a healthy heart.
• More specifically, the Mediterranean diet does not include as much meat as a typical Western diet does. Most meat is rich in omega-6 fatty acids, although grass-fed beef has more omega-3s.
• However, the Mediterranean diet includes foods such as fresh fruits and vegetables, whole grains, fish, olive oil, garlic, and moderate consumption of wine, all of which help balance the fatty acid ratio.
Pay attention to the following information most of the omega-6 fatty acids are consumed in the diet from vegetable oils but do not get carried away.
• Excess amounts of these vegetable oils, or linoleic acids, can contribute to inflammation and lead to heart disease, cancer, asthma, arthritis, and depression, which is one reason you should keep your intake moderate.
• However, these fatty acids have been shown to aid in healthy cell function.
• In a study of older adults with a mean age of 74, omega-6s may have contributed to a lower death rate, so it’s not like you need or wants to avoid omega-6s altogether.
• There must be a balance between the essential acids of omega-6 and omega-3. The suggested ratio is about 2: 1 omega-6 to omega-3.
• Omega-6s are very easy to obtain through food, so no supplements are needed; however, omega-6 fatty acids are available in supplemental oils that contain linoleic acid and GLA, such as evening primrose (Oenothera biennis) and black currant (Ribes nigrum) oils. Spirulina, which is often called blue-green algae, also contains GLA.
List of the different types of omega-6 fatty acids and where you can get them
a.- Linoleic Acid:
• Soybean oil, corn oil, safflower oil, sunflower oil, peanut oil, cottonseed oil, rice bran oil
b.- Arachidonic Acid:
• Peanut oil, meat, eggs, dairy products
• 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)
• Sunflower oil
• Poppy seed oil
• Corn oil
• Walnut oil
• Cottonseed oil
• Soy oil
• Sesame oil
• Studies show that taking gamma-linolenic acid (GLA), a type of omega-6 fatty acid, for six months or longer can reduce nerve pain symptoms in people with diabetic neuropathy.
• People who have normal blood sugar control may find GLA to be more effective than those with poor blood sugar control, and the GLA in evening primrose oil is helpful.
• Two trials studied GLA and its effects, showing positive results in nerve pain after one year of treatment.
• We know that inflammation negatively affects our health and can exacerbate and even cause disease.
•, most chronic diseases, such as cancer, diabetes, heart disease, arthritis, and Alzheimer’s disease, are highly inflammatory.
• Because of this, the link between how we eat and disease is critical.
• Eating healthy fats has a positive effect on health.
• These fats found in omega-3 and omega-6 fatty acids can play an important role in health and disease.
• GLA is produced in the body from linoleic acid, which I have noticed to be an essential omega-6 fatty acid.
• GLA is further metabolized to DGLA, making it an anti-inflammatory nutrient.
• Evening primrose or primrose oil comes from the seeds of a Native American wildflower, which contains 7 to 10 percent GLA.
• Preliminary evidence suggests that primrose may reduce morning pain, swelling, and stiffness.
• While it will likely take one to six months for the effects to be noticeable, it may not reach the point of stopping the progression of the disease, which means that joint damage will still occur.
• However, to treat rheumatoid arthritis, it is suggested to take 540 milligrams of primrose daily at 2.8 grams a day in divided doses, but check with your doctor first.
• A study from Sweden focused on the evaluation of omega-3 and omega-6 fatty acids in subjects with attention deficit hyperactivity disorder (ADHD).
• The study included a total of six months of testing with 75 children and adolescents (8-18 years).
• While the majority did not respond to omega-3 and omega-6 treatment, a subgroup of 26 percent responded with a more than 25 percent reduction in ADHD symptoms.
• After six months, 47 percent showed improvement in symptoms.
• GLA alone or combined with omega-3 fish oil can help reduce symptoms of high blood pressure.
• Evidence in a study of men who were candidates for borderline high blood pressure suggests that GLA may help reduce high blood pressure in those who take six grams of black currant oil.
• The subjects had a reduction in diastolic blood pressure compared to those who took the placebo.
• Another study looked at people with intermittent claudication, which is a pain in the legs when walking caused by blockages in the blood vessels.
• The researchers found that those who took evening primrose oil had a reduction in systolic blood pressure.
• Linoleic acid can lower the risk of coronary heart disease.
• By substituting PUFA-rich vegetable oils instead of saturated fat, you can greatly benefit and possibly prevent heart disease.
• As mentioned above, linoleic acid can be obtained from vegetable oils, nuts, and seeds, but again, some options are better than others, so be careful and avoid GMO oils.
• Walnuts are a great source of omega-6s, providing about 11 grams of linoleic acid.
• Plus, it contains alpha-linolenic acid, a plant-based omega-3 fatty acid, so you can get both at the same time and avoid consuming too much fat.
• Consuming omega6 can help preserve skeletal formation as we age.
• Both men and women showed improvement in both their hip and spinal bones when taking omega-6 and omega-3 fats, showing that they can build bone health.
• Some researchers claim that an increased ratio of total dietary fatty acids n-6 to n-3 was also significantly and independently associated with lower BMD in the hip in all women and the spine in women not using hormone therapy.
• A higher ratio of n-6 to n-3 fatty acids is associated with lower BMD at the hip in both sexes.
Here we show you how to consume omega-6 from the comfort of your home
• 6 cups baby arugula leaves
• 1/4 cup chopped walnuts, toasted
• ½ cup of toasted coconut chips
• 6 Medjool dates, chopped
• 2 tablespoons of hemp seeds
• 1 tablespoon of extra virgin olive oil
• 1 tablespoon of sesame oil
• 1 teaspoon apple cider vinegar
• 1 teaspoon fresh lemon juice
• 1/4 teaspoon Dijon mustard
• Pinch of sea salt
• 1/8 teaspoon freshly ground black pepper
• Combine the extra virgin olive oil, sesame oil, apple cider vinegar, Dijon mustard, lemon juice, sea salt, and black pepper in a large bowl; stir quickly with a whisk. Set aside.
• In a skillet on the stove, lightly toast the walnuts by placing them in the pan (in a layer) over medium-high heat for a few seconds to about a minute.
You can do this without oils, but be careful as they can easily burn as the pan heats up.
You just want to lightly toast by shaking the pan every few seconds until you see a slightly golden toasted appearance on one side.
Set aside to cool. Using the same skillet, lightly toast the coconut in the same way. Set aside.
• Now add the arugula, dates, and hemp seeds to the bowl; throw to cover well. Place about 1.5 cups of salad on the plates and top each with 1 tablespoon of walnuts and 1 tablespoon of coconut flakes.
• People with specific conditions, such as eczema, psoriasis, arthritis, diabetes, or breast tenderness, should consult their doctors before taking any omega-6 supplements.
• Both borage oil and evening primrose oil are said to lower the seizure threshold; therefore, people who require anti-seizure medications should exercise caution and consult with their doctor.
• Some omega-6 fatty acids, such as GLA, can increase or decrease the effects of certain medications.
• Consuming too many omega-6s and not enough omega-3s can throw off your fatty acid balance, which has numerous negative effects.
• That means you want to watch your omega-6 intake and eat a healthier diet than most Western diets.
• Try the Mediterranean diet as a guide and watch the type of fats you eat.
• Omega-6 is an essential fatty acid that we must obtain from food sources and supplements since our bodies do not produce it on their own.
• Omega-6 helps reduce nerve pain, fights inflammation, treats arthritis, can help reduce ADHD symptoms, lowers high blood pressure, lowers the risk of heart attack, and supports bone health.
• Some of the top omega-6 foods include safflower, grapeseed, sunflower oil, poppy seed oil, corn oil, walnut oil, cottonseed oil, soybean oil, and sesame oil.
• Most Americans consume too much omega-6 and not enough omega-3. It is important to balance your omega-6 and omega-3 intake to keep the proportions in balance.