Which Are The Richest Sources Of Omega-6 Fatty Acids

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

The healthy lifestyle that everyone strives for today includes our idea of the unsaturated fatty acids we get from food, as healthy and useful for the functioning of the human body.

Studies on the nutrition of our ancestors, from which best practices are sought to be borrowed, show that their diet consisted of equal amounts of the two unsaturated fatty acids, omega-3 and omega-6. Today, in the Western diet, the content of omega-6 fatty acids is significantly elevated.

What does this mean and what conclusions and actions should we make and take about our diet? To answer this question, we need to know the nature of these fats, their effects on the body and the sources from which they are obtained.

Essence of omega-6 fatty acids

Undoubtedly, omega-6 fatty acids are among the key components of a healthy diet. They are polyunsaturated fats, as are omega-3 fatty acids.

Their difference with omega-3 fatty acids is that in omega-6 acids the last double bond consists of 6 carbons at the end of the molecule.

When we talk about omega-6 fatty acids, we mean a group of 8 polyunsaturated fatty acids, 4 of which are vital for the body's functions and they are the subject of increased interest in diets. These are:

- Gamma linolenic acid;

- Linoleic acid;

- Dichomo-gamma linoleic acid;

- Arachidonic acid.

What the four fatty acids have in common is the double carbon bond in their molecular structure, which separates them into a group. The most characteristic of omega-6 fatty acids is that the body cannot produce them on its own and must obtain them externally through food. We call them essential fatty acids.

The importance of omega-6 fatty acids for the body

1. One of their main meanings is for the synthesis of energy needed by the body. The most common polyunsaturated fatty acid is linoleic acid, which can be converted to arachidonic fatty acid, which controls important processes in the immune system. It is also involved in cell regeneration, is involved in the synthesis of certain hormones of the endocrine system and promotes the growth of skeletal muscle;

2. Omega-6 fatty acids are involved in the overall process of energy generation for the body, due to their place in the cell and membrane structure;

3. Their action as modulators of inflammatory processes in the body is essential because they depend on faster and lasting recovery after illness;

4. Omega-6 fatty acids have the ability to neutralize destructive processes in bones and joints. They reduce the risk of osteoporosis and fractures in the presence of disease, as they create higher bone density;

5. Thanks to these acids, any skin irritation, as well as redness and dryness are successfully reduced.

However, it should be borne in mind that high content of omega-6 local acids in food, which offers the Western type of diet, contributes to the emergence of inflammatory processes and chronic diseases. This means that the balance of these polyunsaturated fatty acids in the diet is something that needs to be monitored and assessed well.

Necessary daily doses of omega-6 fatty acids per day

According to the Academy of Nutrition and Nutrition, all women and men aged 19 to 50 need about 12-17 grams. omega-6 fatty acids per day. To ensure this amount, it is necessary to select products that contain these polyunsaturated fatty acids and combine them with a good amount of omega-3 fatty acids. The right ratio is important for the balance of essential fatty acids, providing us with good health, because it has been proven that the body synthesizes omega-6 fatty acids faster if the synthesis of omega-3 fatty acids takes place in parallel at the site of synthesis.

Harmful effects when taking omega-6 fatty acids

The risks of taking these essential fatty acids are of two types:

- Exceeding the amount recommended for a daily dose, which leads to imbalance of omega-6 to omega-3 in favor of omega-6 acids;

- Insufficient intake (deficiency) of omega-6 fatty acids, which leads to increased levels of omega-3 fatty acids.

When the balance is upset in favor of omega-6 fatty acids, the immune response is sharpened, which is dangerous for people with allergies. Sensitivity to pain may also increase.

Suppression of the immune response leads to susceptibility to bacterial infections.

Dietary sources of omega-6 fatty acids

Wed. the richest sources of omega-6 fatty acids fall:

Walnuts

This is the most popular type of tree nut in our country. It contains a lot of fiber, minerals, and among the important elements are manganese, magnesium, copper and phosphorus.

They can be consumed alone or as an additive in salads, yogurt, walnut cakes and others to increase the nutritional content in them.

Saffron oil

From the seeds of the saffron plant is extracted oil used for cooking, which is very popular in some kitchens. It is characterized by a high content of omega-6 fatty acids, which is important for heart health. Its neutral aroma makes it suitable for pastries as well as for dressing, sauce and others.

Tofu

Coagulation of soy milk produces tofu. Each serving contains essential nutrients in high doses, including protein, iron, manganese and calcium. Replacing meat with tofu is excellent way to get omega-6 fatty acids, eliminating the harmful effects of the ingredients in the meat.

Hemp seed

Hemp seeds provide heart-healthy omega-6 fatty acids, but are also an ideal source of protein, vitamin E, phosphorus and potassium. In addition to smoothies, salads and yogurt, they provide additional nutrients.

Sunflower seeds

Sunflower seeds are rich in selenium as well as vitamin E, and they are antioxidants that protect cells from damage and chronic diseases. Sunflower seeds will bring the necessary amounts of essential fatty acids to pastries, salads or just for fun. Sunflower oil plays the same role.

Peanut butter

Roasted peanuts can be eaten straight or turned into a creamy oil suitable for spreading. It will contain not only healthy essential fats, but also elements such as magnesium, manganese, vitamin C, niacin and others. It can also be used as a dip on fruits and vegetables.

Avocado oil

This cooking oil is made from the pulp of the avocado fruit. In addition to providing the body with antioxidants, it takes care of the heart with the help of omega-6 fatty acids, lowers triglyceride and cholesterol levels. Withstands high temperatures and is suitable for any type of heat treatment.

Eggs

This delicious and nutritious food is also rich in riboflavin, selenium and protein. The variations for their application are many and make it possible to satisfy all preferences.

Porridge

This type of walnut, apart from its unique shape, is also distinguished by its oily taste. There are microelements in each portion. The body is loaded with magnesium, phosphorus, copper and fatty acids. Cashew cream enhances its taste and can be added to salads, sauces or dressings.