Omega-6 fatty acids are a type of essential fatty acid (EFA) which is present in certain foods and supplements. EFAs are fats which are highly needed by the body but it cannot make it on its own. People usually get EFAs by eating foods or taking supplements. Omega-6 fatty acids basically occur naturally in certain plant foods like nuts, vegetable oils, corn, primrose seed and safflower. The fat acid is basically known to reduce the risk of heart disease and cancer. Also, Omega 6 helps in lowering total cholesterol levels and raising good (HDL) cholesterol levels. In this article, I will tell you about Omega 6 Fatty Acids and the health benefits of Of Omega 6 Fatty Acids, so read this article carefully to get the complete information.
What are omega-6 fatty acids?
Omega-6 fatty acids are polyunsaturated fatty acids and it is essential to get them from your diet. Also known as Essential Fatty Acid (EFA), Omega 6 mainly provides energy. If we talk about the most common omega-6 fat then it is linoleic acid. Omega 6 plays a key role in building up the immune system but when it is taken in excess then it can increase the risk of inflammation and inflammatory diseases.
Sources of Omega 6 fats –
High levels of omega 6 fats are present in refined oils and foodsthat are cooked in vegetable oils. A significant amount of omega-6 fatty acids is also present in nuts and seeds. Studies revealed that the adequate intake of omega 6 per day is 17 grams (for males) and 12 grams (for females).
Amounts of omega 6 fatty acids in 100 grams of the following foods:
- soybean oil: 50 grams
- corn oil: 49 grams
- mayonnaise: 39 grams
- walnuts: 37 grams
- sunflower seeds: 34 grams
- almonds: 12 grams
- cashew nuts: 8 grams
Health Benefits of Omega 6 fatty acids –
- Developmental coordination disorder (DCD) – Taking a combination of omega-6 and omega-3 fatty acids can improve reading and spelling abilityas well as behavior.
- Eyelid swelling –According to a few researches,taking omega-6 fatty acids once daily for 180 days can clean the eyelids, improve eye cloudiness, blockage of the oil glands and eyelid swelling.
- Improvement in mental development and growth in infants–Including omega 6 fatty acids to infant formula may improve mental development or growth in infants up to 18 months. It may be possible that they have higher IQ scores and will be able to process information more quickly.
- Diarrhea in infants –Studies revealed that infants fed formula supplemented with arachidonic acid and docosahexaenoic acid had a lower risk of diarrheafor the first year of life.
- Attention deficit-hyperactivity disorder (ADHD) – Taking a combination of omega-3 and omega-6 fatty acids for 3-6 months may improve symptoms of ADHD in most children.
- Laser eye surgery – Taking a tablet of an omega-6 fatty acid with beta-carotene and other ingredients is highly effective in improving tear production and eye healing after laser surgery.
- Respiratory illness in infants -If infants are fed supplementsofarachidonic acid and docosahexaenoic acid for the first year of life then they mayhave a lower risk of respiratory illness.
- Reducing the risk of cancer and heart disease.
- Lowering bad cholesterol levels (LDL).
- Increasing good cholesterol levels (HDL).
Is an Omega 6 supplementessential?
Most people already get enough Omega 6 from their diet but some need to take it in the supplements form. Getting a good balance of omega 6 from your diet will be good in respect to health perspectives. You can include eating oily fish per week and using olive oil for cooking and in salad dressings.
How to choose an Omega 6 supplement?
Poly-unsaturated fatty acids are easily oxidized when exposed to heat and light. Whenever you choose omega 6supplements, go for a cold press. It means that the oil has been extracted with limited heat and minimized oxidization.
Side effects of taking Omega 6 fatty acids–
Omega 6 fatty acids are usually safe when consumed by adults and children over the age of 12 months. If consumed as part of the diet in the form of daily calories then there is no risk but it is suggested to avoid the supplements rather take it in the natural form.
Final words –
Omega 6s ishighly essential in certain quantities for your body and it is present in foods. It is good to consume fatty acids in natural form rather than consuming in supplement form.As far as the health benefits of Omega 6 fatty acids are concerned, it is important to get the right balance in your diet.Although Omega-6 is a type of heart healthy unsaturated fat, you are suggested to consume in moderation. The best approach is to focus on a variety of healthful and whole foods that contain different types of unsaturated fats. People should limit or avoid fried and processed foods. It is a wise step to speak with a doctor about the best supplements or a healthful diet. In last, I hope this artilcle is sufficient enough to clarify the information about Health Benefits Of Omega 6 Fatty Acids.
