2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
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. They help increase muscle elasticity, stabilize blood sugar, regulate heart rate, help regulate hormonal periods and menopause, reduce stress and provide energy.
Omega-6 fatty acid deficiency can cause some serious health problems.
The daily requirement of omega-6 fatty acids depends on age and gender. as follows:
0-6 months: 4.4 grams
7-12 months: 4.6 grams
1-3 years: 7 grams
4-8 years of age: 10 grams
Girls 9-13 years: 10 grams
Boys 9-13: 12 grams
14-18 years old girls: 11 grams
14-18 years old boys: 16 grams
19-50 years old men: 17 grams
19-50 years women: 12 grams
+ 51 years old men: 14 grams
+ 51 years women: 11 grams
Pregnant and lactating women: 13 grams
Many plant and animal foods contain omega-6 fatty acids. The most important of them are:
1. Vegetable oils - the best sources of nutrients. High amounts of omega-6 are found in saffron, sunflower, corn and soybean oil.
- 14 grams (1 tablespoon) of saffron oil contains 10,447 milligrams of omega-6;
- 1 tablespoon of sunflower oil contains 9198 milligrams;
- 1 tablespoon of corn oil contains 7452 milligrams;
- 1 tablespoon of soybean oil contains 7059 milligrams.
2. Mayonnaise - a natural, organic very good source of omega-6. 14 grams (1 tablespoon) of mayonnaise contains 5481 milligrams of omega-6 fatty acid;
3. Nuts - hazelnuts, walnuts, almonds, pine nuts, Brazil nuts, peanuts are high in omega-6.
- 28 grams of Brazilian nuts contain omega-6 fatty acid about 6.7 grams;
- 28 grams of walnuts contain 10.7 grams;
- 28 grams of cedar nuts contain 7 grams;
- 28 grams of almonds contain 3.8 grams;
- 28 grams of peanuts contain 4.1 grams of omega-6 fatty acids.
4. Edible seeds - sunflower seeds, pumpkin seeds and sesame seeds are high in omega-6.
- 100 grams of sunflower contains 34.1 grams of omega-6 fatty acids;
- 28 grams of pumpkin seeds contain 5.7 grams;
- 28 grams of sesame seeds - 7 grams.
5. Chicken - Chicken and especially chicken leg are a good source of omega-6 fatty acids.
- 100 grams of boiled chicken contains omega-6 fatty acids 2,725 milligrams;
- 84 grams of chicken wing (with skin) contains 3859 milligrams.
6. Turkey meat - 84 grams of turkey pastrami contains 5307 milligrams of omega-6.
- 84 grams of turkey meat (with skin) is 1612 milligrams of acid.
7. Milk and dairy products - most dairy products contain omega-6 (processed cheese, parmesan, cheddar, gruyere, cream cheese, hard goat cheese, butter, whole milk).
- 100 grams of oil contains 2,433 mg of omega-6;
28 grams of melted cheese - 1836 mg;
28 grams of parmesan - 293 mg;
28 grams of cheese - 280 mg;
28 grams of Gruyere - 364 mg;
28 grams of cream cheese - 289 mg;
28 grams of hard goat cheese - 237 mg;
28 grams of whole milk - 589 mg.
8. Eggs - Eggs are a complete source of protein and at the same time a good source of omega-6 fatty acids. One boiled egg contains 594 mg of omega-6;
9. Beef - 100 grams contain 2025 mg of omega-6, especially in beef intestines;
10. Lamb - 84 grams of lamb, especially lamb intestines, contains 3307 mg of omega-6.
Recommended:
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-6 Fatty Acids
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.
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.
These Are Foods Rich In Omega-3 Fatty Acids
Omega-3 fatty acids have infinitely many benefits for our health. They reduce bad cholesterol, help the proper functioning of the heart and brain, take care of our blood vessels, improve the condition of all organs and systems in our body. The recommended daily dose for adults is about 500 mg daily.
