Omega-6 Research

Omega-6 fatty acids food sources

There are several types of Omega-6 fatty acids. For the most part, for example, linolenic acid is present in oils of vegetable origin, such as primrose oil, borage oil and black currant oil.
The human body, converts linolenic acid (LA) to gamma-linolenic (GLA). Later it is converted to arachidonic acid (AA). These oils take an active part in reducing inflammatory processes. A significant part of gamma-linolenic acid is processed in dihomo-gamma-linolenic acid (DGLA), which fights inflammatory processes.

In order for gamma-linolenic acid to transform into DGLA, it is important to ensure that the body has such nutrients as vitamins C, B6 and B3, zinc, magnesium. But DGLA is a fairly rare fatty acid, which is found in very small doses and exclusively in products of animal origin.

Omega-6 fatty acids can also be obtained by taking dietary supplements. But it is worth noting that it is more expedient to get it from food products. Preference should be given to chicken, beef, eggs, nuts and vegetable oils. Naturally, in order to make the maximum use of their use, foods that are subjected to minimal heat treatment and do not contain genetically modified organisms should be eaten.

For example, the food of Americans, contains much more Omega-6 than Omega-3, because such food as chips, pizza, pasta, semi-cooked products contains Omega-6. The diet of the Mediterranean is more balanced in terms of the content of fatty acids Omega-3, Omega-6. That kind of nutrition positively affects the health in general and the heart in particular. The Mediterranean diet has fewer meat products, but more fresh fruits and vegetables, whole grains, fish, olive oil, garlic and in reasonable doses, wine. (source)

You shouldn't also exaggerate the dosage and periods when taking Omega-6. The increased content of Omega-6 in the body can provoke inflammatory processes, heart disease, cancer, asthma, arthritis, depressive condition, while its moderate content has a beneficial effect on the human body. With participation in the study of elderly people, the data obtained from its results showed that due to Omega-6, mortality decreases, which once again proves the effectiveness of taking Omega-6.

It is important to establish and maintain a balance of these essential fatty acids. As experts point out, the ratio of 2 to 1 is optimal, where 2 is Omega-6, and 1 Omega-3. There is no necessity in taking Omega-6 in the form of dietary supplements; it can be obtained from food. Gamma-linolenic acid is one of the components of (in addition to the aforementioned oils) spirulina or blue-green alga. (source)

Let us take a look on the various types of Omega-6 and products where it is contained:

  • LA is found in soybean, corn, safflower, sunflower, peanut, rice oil, as well as rice bran oil.
  • AA is found in peanut butter, meat, eggs and dairy products.
  • Gamma-linolenic acid is found in hemp seed, spirulina, evening primrose oil (7-10%), borage oil (18 to 26%) and black currant oil (15 to 20%).

Foods that contain the most amount of Omega-6:

  • Safflower;
  • Grape seed;
  • Sunflower oil;
  • Poppy seed oil;
  • Corn oil;
  • Walnut oil;
  • Cottonseed oil;
  • Soybean oil
  • Sesame oil.
(source)
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Omega-6 is the type of fatty acids, similar to Omega-3s. These types of acids can't be produced in human body, but are playing a vital part. We can get omega-6 acids from food or supplements.

Omega-6 acids are a stimulant of cellular activity with the growth of skin and hair, bone tissue (maintaining its health).

Experts suggested that gamma-linolenic acid affects the decrease in elevated blood pressure, with regular intake, at a dosage with of 6 grams of black currant oil.

Taking omega-6 fatty acids can lead to various negative effects. Prior to taking this supplements you need to learn more about daily intake and have a talk with your doctor.

You can get omega-6 complex with omega-3 acids in various forms. We checked 1288 variants of omega-3-6-9 and offer you our ranking.