Omega-6 is an important body element that you should know about
Omega-6 is an essential fatty acid necessary for good health but cannot be produced by the body alone. Omega-6 fatty acids, like omega-3, are essential fatty acids that can only be obtained through food and supplements. Omega-6 fatty acids are very important for the brain and play a major role in growth and development.
However, this polyunsaturated fatty acid (PUFA) is more effective than keeping the brain in good condition for the body. Additionally, omega-6 stimulates skin and hair growth, maintains bone health , helps regulate metabolism, and maintains a healthy reproductive system, and this list goes on with many other benefits. .
With this in mind, are omega-6 fatty acids good for you? Here’s what you need to know about this essential fatty acid and how it affects your health. Join us to answer all your questions.
Benefits of omega- 6 fatty acids
Helps reduce nerve pain.
Studies show that using gamma-linolenic acid (GLA) – a type of omega-6 fatty acid – might reduce symptoms of nerve pain in people with diabetic neuropathy in the long term. Diabetic neuropathy is a type of nerve damage that can occur as a result of diabetes with poor control.
A study in the journal Diabetes Care found that taking GLA for a year was significantly more effective in reducing symptoms of diabetic neuropathy than placebo. Although more research is needed, this may have far-reaching effects and may be beneficial for people with a variety of neurological conditions, including cancer and HIV.
It may treat rheumatoid arthritis.
Rheumatoid arthritis is a chronic inflammatory disease characterized by symptoms of arthritis such as joint pain, stiffness, and arthritis. Although conventional treatment usually includes the use of prescription drugs and physical therapy, special types of omega-6 fatty acids can help reduce symptoms.
In particular, evening primrose oil is derived from the seeds of Native American plants and contains 7 to 10 percent GLA. Preliminary evidence suggests that evening primrose oil might reduce morning pain, swelling and stiffness. The process of determining the effects may take up to 6 months, but it may not actually stop the disease progression, which means that joint damage may still occur.
For treating rheumatoid arthritis, the Osteoarthritis Foundation recommends taking 540 mg to 2.8 grams of evening primrose oil daily in divided doses, but it is advised that you consult your doctor first before taking the supplement.
Also read: Best ways to treat arthritis
It can help reduce symptoms of attention deficit hyperactivity disorder ( ADHD )
Attention Deficit Hyperactivity Disorder, also known as ADHD, is a condition that can affect both children and adults and can lead to symptoms such as inattention, hyperactivity, and mood swings.
A study outside Sweden examined the treatment of people with ADHD with omega-3 and omega-6 supplements. The study included a total of six months of tests with 75 children and adolescents.
While the majority did not respond to the omega-3 and omega-6 treatment , a 26-percent group responded with a 25-percent reduction in ADHD symptoms. And after six months, they showed a 47% improvement in symptoms.
Also read: 10 best supplements to increase brain power
It lowers blood pressure
High blood pressure is a dangerous condition that can increase blood pressure on artery walls, increase pressure on the heart muscle, and weaken it over time.
Studies show that GLA alone or with omega-3 fish oil may help reduce symptoms of high blood pressure. In fact, a study in men with high blood pressure found that taking black grape oil , which is high in GLA, can significantly reduce systolic blood pressure.
It reduces the risk of heart disease
Health organizations such as the American Heart Association often recommend replacing vegetable oils with unsaturated fats, such as linoleic acid, to reduce the risk of developing cardiovascular disease.
Of course, keep in mind that when it comes to vegetable oils, some options are better than others, as many of them are often highly refined and derived from GMO products, which is something to avoid. .
However, linoleic acid can also be obtained from other sources such as nuts and seeds. Walnuts in particular are an excellent source of omega-6 fatty acids, which contain about 11 grams of linoleic acid, as well as a good amount of omega-3 fatty acids that can help balance the fatty acids.
Supports bone health
As we age, we lose bone tissue gradually over time, which increases the risk of bone fractures.
Studies in Southern California and published in the American Journal of Clinical Nutrition show that polyunsaturated fatty acids (PUFAs) can help maintain our skeleton, and report that both men and women receive fat when they receive fat. Omega-6 and omega-3 have been shown to improve the health of the bones of the buttocks and spine.
Additionally, the proportion of these essential fatty acids may be affected. Researchers report that a higher intake of omega-6 fatty acids compared to omega-3 fatty acids is associated with lower bone mineral density in both sexes, indicating that moderate intake of dietary fatty acids is also very important.
Omega-6 foods and supplements
However, which foods are high in omega-6? There are several types of omega-6 fatty acids, and most of them are made from vegetable oils such as linoleic acid. Linoleic acid is converted into GLA in the body. GLA is found in many vegetable oils, including evening primrose oil, borage oil, and black grape seed oil.
Beef, chicken, eggs, nuts and seeds are excellent sources of omega-6 fatty acids. However, choosing organic, unprocessed, and GMO foods is important to maximize the potential benefits of omega-6.
Omega-6 supplements are also available , but it is always best to get the nutrients your body needs from food sources. Not only do omega-6 fatty acids help provide the essential fats you need, but they also contain large amounts of essential vitamins, minerals, and antioxidants.
Here is a list of the different types of omega-6 fatty acids that you can get:
- Linoleic acid: Found in: soybean oil, corn oil, safflower oil, sunflower oil, peanut oil, cottonseed oil, and rice bran oil.
- Arachidonic acid: Found in: peanut oil, meat, eggs, and dairy products
- GLA : hemp seed, spirulina, evening primrose oil, borage oil, black grape seed oil
Foods rich in omega-6:
- Grape seed oil
- Sun flower oil
- Portulaca oleracea seed oil
- corn oil
- Walnut oil
- Cottonseed oil
- Soy oil
- Sesame oil
Side effects of omega-6
Unfortunately, the typical American diet is often higher in omega-6 fatty acids than omega-3 fatty acids, especially since omega-6 is found in many unhealthy foods such as salad dressings, potato chips, pizza, pasta, and processed meats such as Sausages.
Why is it harmful when consuming omega-6 in large quantities? Excessive consumption of vegetable oils or fatty acids can help treat infections and increase the risk of serious diseases such as heart disease, cancer, asthma, arthritis and depression, and this is one of the reasons you should take omega-6. Keep yourself in moderation.
On the other hand, these fatty acids are absolutely essential for maintaining overall health, so they should not be excluded from your diet. Instead, balance your diet with omega-3 and omega-6 and avoid unhealthy sources of omega-6 fatty acids.
Although the normal Western diet contains omega-6s versus omega-3, the recommended ratio should be close to 2: 1 for optimal health.
People with certain conditions such as eczema, psoriasis, arthritis, or diabetes should consult a doctor before taking omega-6 supplements .