8 Nutritious Foods High in Omega-6 Fatty Acids
Omega-6 is one type of fat that is useful for preventing heart disease and stroke. You must adjust the ratio of fat in your diet, by increasing your consumption of foods high in omega-6 fats. Omega-6 is the same type of essential fatty acid or EFA as the omega-3 group. EFA is a fat that is needed by the body, but the body cannot produce it on its own. Besides supplements, omega-6 in foods that contain vegetable fats, such as vegetables, nuts, to vegetable oils such as soybean oil.
What is Omega-6?
Omega-6 is a polyunsaturated fatty acid that performs essential functions for the body. These functions include the performance of the brain to the health of the reproductive system. However, although it is essential and must consumed from healthy foods, the portion of omega-6 must balanced with omega-3.
With healthy fats, you probably already understand that we should stay away from saturated fats and should eat unsaturated fats. One type of unsaturated fat is omega-6, which belongs to the polyunsaturated fatty acid group. Many believe omega 6 is beneficial for brain function. However, what does omega-6 actually do?
Important Functions of Omega-6
Omega-6 is a group of polyunsaturated fatty acids along with omega-3. Like omega-3s, omega-6s are also classified as essential fatty acids. The body cannot produce omega-6 and can only got from the consumption of healthy foods.
As an essential fatty acid, omega-6 plays a role in various functions and performance of the body. The benefits of omega-6 are:
- Helps brain performance
- Promotes general body development and growth
- Promotes hair and skin cell growth
- Maintain bone health
- Boost the body’s metabolism
- Improve the health of the reproductive system
- Reduce the risk of heart disease
- Lowering bad cholesterol (HDL)
- Increase levels of good cholesterol (HDL)
- Help reduce the risk of cancer
Commonly known types of omega-6
Omega-6 is a nutrient that consists of several types of fatty acids, such as:
- Linoleic acid or linoleic acid (LA)
- Gamma-linoleic acid or gamma-linolenic acid (GLA)
- Arachidonic acid or arachidonic acid (ARA)
- Dihomo-gamma-linolenic acid or dihomo-gamma-linolenic acid (DGLA)
- Conjugated linoleic acid (CLA)
Nutritional Adequacy Figures Daily Omega-6 Fat Needs
Children
0-11 months old: 4.4 grams
1-3 years old: 7 grams
Age 4-9 years: 10 grams
Woman
10-12 years old: 10 grams
Age 13-18 years: 11 grams
Age 19-50 years: 12 grams
Age over 51 years: 11 grams
Man
Age 10-12 years: 12 grams
Age 13-18 years: 16 grams
Ages 19-50 years: 17 grams
Age over 51 years: 14 grams
Foods High in omega-6
If you want to increase your intake of healthy fats, you must adjust the ratio of fat in your diet, by increasing your consumption of omega-6 fats and other monounsaturated fats.
Here are some examples of omega-6 foods:
1. Walnut
Walnuts are a type of nut that has many important nutrients such as fiber, minerals, phosphorus, magnesium, and manganese.
In 1 ounce or 2 tablespoons, it contains 10.8 grams of omega-6. You can enjoy walnuts as a snack, or sprinkle on foods such as oatmeal and yogurt.
2. Safflower Oil
Safflower oil is a cooking oil made from the seed extract of the safflower plant.
In 1 ounce or 2 tablespoons of safflower oil, it contains 9.3 grams of omega-6. Safflower oil will make food tastier and less likely to burn when frying.
3. Tofu
They make tofu from soybeans that are extracted and form square blocks. Half a cup of tofu contains 3 grams of omega-6.
You can choose tofu as an omega-6 rich food intake as a substitute for meat.
4. Sunflower Seeds
Sunflower seeds contain important vitamins and minerals, such as vitamin E and selenium.
Both function as antioxidants that protect the body from cell damage, inflammation, and prevent chronic disease. One tablespoon of sunflower seeds contains 9.3 grams of omega-6.
5. Peanut Butter
Peanut butter is a creamy spread which is made from roasted peanuts. Peanut butter is rich in fat, protein, and nutrients such as vitamin E, magnesium, manganese, niacin, and omega-6. At 16 grams of peanut butter, it contains 0.02 grams of omega-6.
6. Eggs
The next omega-6-containing food is eggs. Eggs contain protein, selenium, and riboflavin. In 1 egg weighing 50 grams, contains 0.6 grams of omega-6.
7. Almonds
Behind its popularity, almonds contain important nutrients that the body needs, such as vitamin E, manganese, and magnesium. 1 tablespoon of almonds, weighing 1 ounce, contains 3.7 grams of omega-6.
8. Cashews
Cashews contain nutrients such as micronutrients, including copper, magnesium, and phosphorus. Every 28 grams of cashews contains 2.21 grams of omega-6.
After knowing what omega-6 is, now you can start choosing the intake of nutritious food ingredients as described above. Omega-6 is a group of essential fatty acids that are important for various body functions. We must get omega-6 fatty acids from healthy foods, because the body cannot produce these nutrients on its own.
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