OMEGA-6

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Omega-6 or linoleic acid is a polyunsaturated fatty acid (PUFA). Linoleic acid (LA) is an essential fatty acid needed to carry various functions in the body. 

What is the role of omega-6 fatty acid in our body?

Omega-6 fatty acids help with the function of all cells in the body. 

It plays a crucial role in:

– brain function

– normal growth and development

– skin and hair growth

– maintaining bone health

– regulating metabolism

– maintaining the reproductive system.

What are the food sources of Omega-6 fatty acids?

Omega-6 fatty acid or linoleic acid is found in:

– Whole egg

– Brazil nuts

– Hemp seeds

– Sunflower seeds

– Pecans

– Almonds

– Tofu

– Hazelnuts

– Walnuts

– Sesame oil

– Safflower oil

– Grapeseed oil

– Soybean oil

– Corn oil

• Our ancestors consumed a diet with equal amounts of omega-3 and omega-6 fatty acids. Currently, the Indian diet is estimated to contain much higher levels of omega-6 than omega-3 fatty acids. This dramatic change in the ratio is thought to affect overall disease prevalence, as well as pregnancy outcomes.

• Excessive amounts of omega-6 fatty acids and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, inflammatory and autoimmune diseases. But an increased level of omega-3 fatty acids (a low omega-6/omega-3 ratio) has suppressive effects on the body.

• The ratio of omega-6: omega-3 between 5-10 is considered healthy. This can be obtained by using a mixture of two oils. A combination of safflower, corn, sunflower, or sesame oil (rich in omega-6) with equal portions of mustard oil or rapeseed oil (rich in omega-3) can give a ratio between 5-10. This is not atherogenic and hence healthy for the heart. Fish oils and fish also contain omega-3 and are beneficial for the heart as they decrease plasma triglycerides.