We generally obtain omega-6 fatty acids from vegetable oils, and they are also advantageous. They increase HDL, which is protective, while lowering LDL, which is dangerous. By making the body more responsive to insulin, they assist in controlling blood sugar. The reputation of these fats, however, is not as positive as that of omega-3 fat.
The primary argument against omega-6 fatty acids is that the body can change the most prevalent one, linolenic acid, into another fatty acid called arachidonic acid. Arachidonic acid is a building block for chemicals that can increase inflammation, blood clotting, and blood vessel constriction. However, the body also transforms arachidonic acid into substances that reduce inflammation and prevent blood clots.
What Is Omega-6 Fatty Acids? What Are The Functions?
Omega-6 fatty acids are a subclass of polyunsaturated fat that can be found in nuts, seeds, and vegetable oils. They have been shown to be beneficial for the heart and known to protect against heart disease when consumed in moderation as a substitute for saturated fats. Essential fatty acids are necessary for the body to function.
Essential fatty acids include omega-6 fatty acids. Omega-6 fatty acids, together with omega-3 fatty acids, are essential for appropriate growth and development as well as brain function. Omega-6s are a form of polyunsaturated fatty acid (PUFA) that support the reproductive system, support healthy skin and hair growth, support strong bones, and control metabolism.
How Much Omega 6 Do I Need? What Are The Recommended Amounts?
Omega-6 fatty acids help all cells in the body function properly. Despite the fact that they can be purchased as supplements, most people get more than enough through their diets. The recommended daily intake for omega-6 fats is 5–10% of calories, or 11–22 grammes on average.
What Happens If There Is Excess Of Omega-6 Fatty Acids?
An excessively high omega-6 to omega-3 ratio may contribute to an overabundance of inflammation in the body, thereby increasing the risk of certain diseases.
What Are The Food Sources? What Food Contains Omega-6 Fatty Acids?
Increased consumption of omega-3 fats and monounsaturated fats, two other types of heart-healthy fat, will help those who want to improve their intake of healthy fats to balance out the ratio of fats in their diet.
According to some studies, eating too many omega-6 and too few omega-3 fats may cause health issues. Omega-6 fatty acids are found in greater concentrations in several foods, such as: (Source)
- 10.8 g per 1-ounce (oz) serving
- Grape Seeds
- 9.5 g per tablespoon (tbsp)
- Sunflower seeds
- 9.3 g per 1-oz serving
- 8.9 g per tbsp
- Cotton seed oil
- 7.0 g per tbsp
- Soybean oil (Source)
- 5.4 g per tbsp
- Almonds (Source)
- 3.7 g per 1-oz serving
- Vegetable shortening
- 3.4 g per tbsp
It’s crucial to keep in mind that some of these foods especially the oils with the greatest O-6 content contain very little or no omega-3 fatty acids. When consuming these foods, a person should counteract their omega-6 intake with omega-3-rich meals such fatty fish, flaxseeds, seaweed, and walnuts. (Source) (Source)
Deficiency Of Omega 6: The Possible Disorders And Their Symptoms
Important health disorders include heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, postpartum depression, stroke, obesity, diabetes, arthritis, ADD/ADHD, and Alzheimer’s disease are associated with EFA insufficiency and an omega 6/3 imbalance.
Toxicity Of Omega-6
Omega 6 vegetable oil consumption is linked to inflammatory conditions such as obesity, diabetes, heart disease, and arthritis.