Foods rich in omega 6: what foods contain it?

Foods richer in omega 6

There is no doubt that fatty acids are essential for the proper functioning of our body. Among these, those considered as healthiest stand out, among which we find the omega 3 and omega 6 fatty acids , which participate and intervene in important functions of our body. Therefore, follow a varied diet rich in omega 6 or omega 3 is the best way to provide them and enjoy their different qualities and nutritional properties.

In the case of omega 6, for example, they are fatty acids that consist of unsaturated fatty acids , which have been often referred to as "good fats", which in turn are divided into monounsaturated and polyunsaturated fats. Precisely, within the polyunsaturated fats we find omega 6 fats .

Among other important functions, the omega 6 tends to act inside our body, providing the correct functioning of the organism. In fact, they participate and intervene in the formation of both hormones and cell membranes, and the proper functioning of the immune, neuronal and different synaptic transmissions.

But its benefits do not remain here, since in addition:

  • It helps to reduce triglycerides and cholesterol
  • It is used for those people who suffer hair loss frequently.
  • It is advisable for women in their premenstrual period, as it helps reduce symptoms.
  • It is recommended against the treatment of diabetes, since it lowers blood insulin levels.
  • For the impotence of men, since it helps in the circulatory system.

Where can we find omega 6 fatty acids?

Unlike the omega 3 fatty acids, which are also found in foods of animal origin (as could especially be the case with fish), the truth is that the omega 6 fatty acids can be found especially in foods of plant origin .

In fact, as many nutritionists and experts say, omega 6 fatty acids stand out because it is much more abundant, compared to omega 3, so their contribution to our body is simpler: just follow a varied and balanced diet, especially rich in plant foods.

Therefore, we must take into account something fundamental: our body is not able to produce omega 6 by itself, so the only way to provide omega 6 fatty acids is through the daily diet .

Foods with omega 6

What foods contain Omega 6?

Omega 6 fatty acids are well known, and can be found mainly in vegetable oils .
The most prominent oil for its high levels of omega 6, is the safflower oil . Said oil is not consumed as a food, but rather as a supplement or ingredients of other foods.

Also the omega 6 is in the sunflower oil, corn, soy, peanut, and sesame among others. Subsequently, there are also products that not only contain omega 6 naturally, but also incorporate the ingredient in the preparation, as is usually the case in biscuits and the margarines .

However, below you will find the table of composition of the foods richest in omega 6, ordered from highest to lowest:

Food (per 100 g.) Content in omega 6 (g.)
Safflower oil 74
Sunflower oil 66
Soy oil 51.5
Corn oil 50.4
Sunflower seeds (sunflower seeds) 37.4
Nuts 3. 4
Peanuts 12.8
Almonds 12.6
Olive oil 9.1
Hazelnuts 8.5
Pistachios 7.8
Cashew nuts 7.2
Tuna (in vegetable oil) 5.3
Cod liver oil 2,6
Coconut oil 1,8
Avocado 1.7

It is, as we see, an essential fatty acid that we find in a wide variety of foods, but above all, we find it especially in vegetable oils of tremendously habitual consumption, as for example could be the case as much of the sunflower oil as of the olive oil.

In addition, they contain nuts recommended daily consumption, such as almonds, cashews, hazelnuts or pistachios. In fact, to obtain a recommended contribution of omega 6, it is best to consume extra virgin olive oil every day (1 or 2 tablespoons), and a handful of some of these nuts.

Recommended daily amounts of omega 6

Recommended daily amount of omega 6

In 2002 the Institute of Medicine - IOM, reviewed the evidence about the requirements of dietary fats, advising that between 5 to 10% of the total calories consumed daily should come from omega 6 fatty acids, as a way to prevent coronary heart disease.

Thus, the following daily amounts are advised:

  • Adult men between 19 to 50 years old: between 12 to 17 grams a day of omega 6 fats.
  • Adult women between 19 to 50 years old: between 9 to 12 grams a day.
  • Pregnant and lactating: at least 13 grams of omega 6.

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