2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Omega-6 fatty acids are essential fatty acids. They are necessary for human health. The body cannot synthesize them on its own - they must be obtained through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as for normal growth and development. Also known as polyunsaturated fatty acids (PUFAs), they promote hair growth, fresh skin, maintain bone health, regulate metabolism and maintain the reproductive system.
A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote it. In fact, some studies suggest that increased intake of omega-6 fatty acids may play a role in complex regional pain syndrome. The American type of diet usually contains 14-25 times more omega-6 fatty acids than omega-3 fatty acids.
The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies show that people who follow this type of diet are many times less likely to develop heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, such as: whole grains, fresh fruits and vegetables, fish, olive oil, garlic, and moderate wine consumption.
There are several different types omega-6 fatty acids. They are a group of eight polyunsaturated fatty acids. The most important for human nutrition are four of them: Gamma-linolenic acid (GLA); Linoleic acid (Linoleic acid); Arachidonic acid (ArK / ArA); Dichomo-gamma-linolenic acid (DGLA).
Benefits of Omega-6 fatty acids
Omega-6 fatty acids may be useful for the following diseases:
Diabetic neuropathy
Some studies have shown that taking gamma-linolenic acid (GLA) for 6 months or more can reduce the symptoms of pain in people with diabetic neuropathy. In those with good blood sugar control, the effect will be better.
Rheumatoid arthritis
Studies are incomplete and unclear as to whether evening primrose oil helps reduce the symptoms of rheumatoid arthritis. Some preliminary data show that it can reduce pain, swelling and stiffness in the morning, but other studies have found no effect. Evening primrose oil is unlikely to stop the progression of the disease, so joint damage will still occur.
Allergies
Acceptance of Omega-6 fatty acids in food or as a supplement, such as GLA from evening primrose oil or other sources, have a long history of use in folk medicine against allergies.
Breast cancer
One study found that women with breast cancer who took GLA had better results after taking tamoxifen (a medicine used to treat breast cancer) than those who took tamoxifen alone. Other studies have shown that GLA inhibits tumor activity among breast cancer cell lines.
Omega-6 fatty acids are also used in cases of eczema, high blood pressure (hypertension), to alleviate the symptoms of menopause, multiple sclerosis and osteoporosis. However, it should be borne in mind that in all diseases the effect of these fatty acids does not come by itself - it must be combined with many other factors, and that its action is healing and not magical.
Food sources of Omega-6 fatty acids
For general health, there must be a balance between omega-6 and omega-3 fatty acids. The ratio should be in the range 2: 1 - 4: 1, omega-6 and omega-3. Some health educators support even lower ratios.
Available forms of Omega-6 fatty acids
Omega-6 fatty acids are available in oils that contain linoleic acid (LA) and gamma-linolenic acid (GLA), such as evening primrose and blackcurrant. Blue-green algae also contain GLA.
Intake of Omega-6 fatty acids
An average diet (ie a normal diet) ensures adequate intake of omega-6 fatty acids. So supplements are usually not needed unless you are being treated for a specific condition.
Talk to your doctor to determine what form and what dose of omega-6 fatty acids are best for you.
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Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that help prevent a wide range of health problems, including cardiovascular disease, depression, asthma and rheumatoid arthritis. Omega 3 together with omega 6 fatty acids are extremely important for a number of biochemical processes in the body.
12 Foods High In Omega-3 Fatty Acids
Omega-3 fatty acids have different benefits for the body and brain. Many health organizations recommend taking at least 250-500 mg Omega 3 per day in adults. Browse the list with 12 foods high in omega-3 fatty acids : 1. Mackerel Mackerel is incredibly rich in nutrients - 100 mg of mackerel contains 200% of the recommended daily intake of vitamin B12 and 100% of the recommended daily intake of selenium.
Omega 9 Fatty Acids - What Are They?
Fats are needed by the body because they represent an energy reserve, are part of cell membranes and cover the internal organs with a protective layer. Fatty acids have a special role - they are a raw material for the synthesis of substances that reduce blood pressure, increase temperature, increase the sensitivity of nerve fibers and have many other functions.
Omega-9 Fatty Acids
Omega-9 fatty acids are important fatty acids that the body cannot synthesize on its own and need to be taken into the body through food or supplements. This is a group of 5 unsaturated fatty acids, the most important for humans are two of them - erucic and oleic acids.
Foods Rich In Omega-6 Fatty Acids
Omega-6 fatty acids belong to the group of polyunsaturated fatty acids. It cannot be produced by the human body, so it must be obtained with food. Omega-6 fatty acids help the blood to clot. When taken adequately and in a balanced way, they contribute to blood flow.
