Omega-6 fatty acids (ω-6-fatty acids or n-6 fatty acids)

Omega-6 fatty acids

When we pronounce omega 6 fatty acid, many people think it contains fat. People don’t want to eat fatty as it increases the body weight.

In this 21st century, all are concerned about their health, body, and brain.

Healthy people generally avoid fats and carbohydrates in their diet. As they grow old, they suffer from various diseases due to the lack of vitamins, essential compounds etc.

Omega-6 fatty acids come under the family of polyunsaturated fatty acids. They have a carbon-carbon double bond in the-6 position.

omega 6 fatty acid structure

Image credit: WIKIPEDIA

List of different types of omega-6 fatty acids:

  • Linoleic Acid: cottonseed oil, sunflower oil, soybean oil, peanut oil, corn oil, safflower oil, rice bran oil. Linoleic acid is the shortest-chain omega-6 fatty acid.
  • Arachidonic Acid: meat, peanut dairy products, oil, eggs,
  • GLA: evening primrose oil, hemp seeds, Spirulina,  black currant seed oil, borage oil

Omega-6 fatty acids are antecedent to lipoxins and specific eicosanoids.

An excessive level of omega-6 fatty acids may increase chances of a number of diseases.

The average ratio of omega-6 to omega-3 is 15:1–16.7:1.

Source of omega-6 fatty acids include:
  • Poultry
  • Hulled sesame seeds
  • Whole-grain bread
  • Most vegetable oils
  • Eggs
  • Cereals
  • Durum wheat
  • Nuts
  • Grapeseed oil
  • Evening primrose oil
  • Borage oil
  • Blackcurrant seed oil
  • Blackcurrant seed oil
  • Flax/linseed oil
  • Hemp oil
  • Soybean oil
  • Rapeseed or canola oil
  • Sunflower seed oil
  • Corn oil
  • Cottonseed oil
  • Flax/linseed oil
  • Safflower oil
  • Pumpkin seeds
source of omega 6 fatty acid

Image credit: WIKIPEDIA

Omega-6  Supplements.

OMEGA 6 recipe:  Toasted Coconut with Walnut Spinach Salad.

INGREDIENTS:
  • ½ cup toasted coconut chips.
  • 2 tablespoons hemp seeds.
  • 6 Medjool dates, chopped.
  • 6 cups baby arugula leaves.
  • 1/4 cup chopped walnuts, toasted.
DRESSING:
  • 1 teaspoon fresh lemon juice.
  • 1 tablespoon extra-virgin olive oil.
  • 1/4 teaspoon Dijon mustard.
  • 1 tablespoon sesame oil.
  • 1 teaspoon apple cider vinegar.
  • 1/8 teaspoon freshly ground black pepper.
  • Pinch of sea salt.
DIRECTIONS:

Combine the lemon juice, sesame oil, apple cider vinegar, Dijon mustard,  extra-virgin olive oil, black pepper, and sea salt in a large bowl.Stir it and Set aside.

In a cooking pan over a burner, lightly toast the walnuts about a minute. Set aside to cool. Then, lightly toast the coconut in the same way.

Set aside. Now, add the dates, arugula and hemp seeds to the bowl. Mix it to coat well. Place 2-3 cups of salad on plates with 2 tablespoons of coconut flakes and 3 tablespoons of walnuts over it.

Benefits of Omega-6
  •  Helps to reduce Nerve Pain.
  •  Fights Inflammation.
  •  Treats Rheumatoid Arthritis.
  •  Helps to Reduce Symptoms of ADHD.
  •  Reduces High Blood Pressure.
  •  Lowers Risk of Heart Disease.
  •  Supports Bone Health.
Special Precautions & Warnings:

Pregnancy: Omega-6 fatty acids are safe when consumed as diet in an amount between 5% to 10% of daily calories.

High triglycerides: Do not use omega-6 fatty acids if your triglycerides are too high.

REFERENCES:

NCBI

ScienceDirect

 

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