Omega-6 fatty acids are a type of fat that is present in certain foods and supplements. Omega-6 fatty acids occur naturally in certain plant foods, such as vegetables and nuts. Some vegetable oils, including soybean oil, contain high amounts of these fats. <\/p>\n
Omega-6 fatty acids are a type of essential fatty acid (EFA) belonging to the same family as omega-3 fatty acids.<\/p>\n
EFAs are fats that the body needs but cannot make on its own. Therefore, people must get EFAs by eating the foods that contain them or taking supplements.<\/p>\n
This article looks at how omega-6 fatty acids function in the body, their benefits, and their food sources.<\/p>\n
Omega-6 fats belong to a group of unsaturated fats known as polyunsaturated fatty acids (PUFAs). <\/p>\n
Omega-3s and omega-9s are other types of PUFAs that people commonly get through their diet.<\/p>\n
Some research suggests that early humans consumed equal amounts of omega-6 and omega-3 fatty acids in their diets and that this was beneficial to their health.<\/p>\n
However, nowadays, many people in the U.S. eat far more omega-6s than omega-3s. Researchers believe that the ratio of omega-6 to omega-3 fats in a typical Western diet is 20-to-1 or higher. <\/p>\n
Omega-6 fats are common in processed foods such as cookies and crackers, as well as in fast food and fried foods.<\/p>\n
Some studies suggest that consuming too many omega-6 fats could lead to certain health problems.<\/p>\n
A 2018 study found an association between a higher dietary intake of omega-6 fats and inflammation that caused tissue damage and disease. <\/p>\n
The Arthritis Foundation say that omega-6 fatty acids may trigger the bodys production of pro-inflammatory substances, potentially worsening symptoms in people with arthritis.<\/p>\n
Other research has linked diets high in omega-6 fats to obesity.<\/p>\n
However, not all experts agree on whether omega-6 fats are harmful, with some stating that human studies on obesity and omega-6 intake are limited and inconclusive.<\/p>\n
Other researchers say that there is no conclusion on whether omega-6 fatty acids cause or prevent inflammation and that there is a need for more clinical trials.<\/p>\n
There have also been some positive research findings. For example, a review of 30 studies found that higher levels of omega-6 fats in the body were linked to a lower risk of heart disease. <\/p>\n
With the conflicting and inconclusive information about omega-6 fats, how do people decide how many to eat?<\/p>\n
A person may consider following the recommendations of health authorities on the adequate intake (AI) of omega-6 fatty acids and unsaturated fats in general.<\/p>\n
The National Institutes of Health (NIH) list the AIs for linoleic acid, which is a type of omega-6 fatty acid. These are as follows:<\/p>\n
The U.S. Department of Agriculture (USDA) offer some advice on consuming unsaturated fats, but they do not provide specific guidance on omega-6 fatty acids.<\/p>\n
The USDAs recommendations on oil intake refer to all unsaturated fats, including vegetable and nut oils, salad dressing, margarine, fish, avocados, and nuts.<\/p>\n
The USDA guidelines recommend:<\/p>\n
The Dietary Guidelines for Americans recommend that people limit saturated fat to less than 10% of their daily calories. They also advise people to avoid trans fats altogether.<\/p>\n
People aiming to increase their intake of healthful fats should adjust the ratio of fats in their diet by increasing their consumption of omega-3 fats and monounsaturated fats, which are another type of heart-healthy fat.<\/p>\n
Some research suggests that eating more omega-6 fats and not enough omega-3 fats can potentially lead to health problems. <\/p>\n
Some of the foods that have higher amounts of omega-6 fatty acids include:<\/p>\n
It is important to remember that some of these foods, especially the oils with the highest omega-6 content, contain little to no omega-3 fatty acids.<\/p>\n
If a person eats these foods, they should balance their omega-6 intake with omega-3-rich foods, such as fatty fish, flaxseeds, seaweed, and walnuts.<\/p>\n
It is also important to note that many fried and processed foods contain corn, cottonseed, or soybean oil. If a person eats a lot of these foods, their omega-6 intake may be much higher than their omega-3 intake.<\/p>\n
People may take supplements that contain omega-6, omega-3, or a combination of omega-3, omega-6, and omega-9. These supplements often contain fish oil, flaxseed oil, or borage seed oil. <\/p>\n
There is no definitive research to confirm whether these oil supplements are helpful or harmful.<\/p>\n
The National Center for Complementary and Integrative Health say that omega-3 supplements do not reduce the risk of heart disease. However, they may help with symptoms of rheumatoid arthritis and may also help lower triglyceride levels.<\/p>\n
As researchers have not widely studied these supplements, it is best for a person to ask their doctor before taking any type of fatty acid supplement.<\/p>\n
Although omega-6 fats are a type of heart-healthy unsaturated fat, people should consume them in moderation. As with all fats, omega-6 has 9 calories per gram and can lead to an excessive calorie intake if people eat too many foods containing them. <\/p>\n
As experts do not agree on whether omega-6 fats are harmful, the best approach may be to focus on a variety of healthful, whole foods that contain different types of unsaturated fats. <\/p>\n
At the same time, a person should try to limit or avoid fried and processed foods.<\/p>\n
Most people may benefit from eating a balance of omega-6 and omega-3 fatty acids, as well as monounsaturated fats.<\/p>\n
If a person has questions about a healthful diet or is interested in taking supplements, they should speak with a doctor about the best choices for them.<\/p>\n
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Omega-6 fatty acids: Function, benefits, and food sources - Medical News Today<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" Omega-6 fatty acids are a type of fat that is present in certain foods and supplements. Omega-6 fatty acids occur naturally in certain plant foods, such as vegetables and nuts Continue reading