This is an automatically translated article.
Omega 6 is a fatty acid that plays an important role in a healthy and balanced diet. Omega-6 fatty acids are found most often in fatty foods such as nuts and vegetable oils. Consuming a variety of Omega 6 fatty acids in a balanced diet helps support and balance overall health.1. How much Omega-6 is enough?
Omega-6 is a type of unsaturated fat found in many foods.Linoleic acid with the symbol 18:2 (n-6) is the most common form of Omega-6 fatty acids. Some others include 20:4 (n-6) arachidonic acid and 18:3 (n-6) gamma-linolenic acid.
These acids are listed in the group of essential fatty acids because the human body needs them to function, but the body is not able to produce these acids on its own. This means that food is the main source of fatty acids.
On the other hand, when the body is supplemented with Omega-6 and Omega-3 too high, diseases such as inflammation and chronic diseases also have a higher incidence.
Several studies show that the human diet contains a balanced amount of Omega-6 and Omega-3 acids. In modern society, western diets typically contain significantly higher amounts of Omega-6 fatty acids at a ratio of 17:1.
According to research from the Academy of Nutrition and Dietetics, women and men between the ages of 19 and 50 should consume between 12 grams and 17 grams of Omega-6 per day, respectively.
To ensure the amount of fatty acids, the body needs to consume foods rich in Omega-6 combined with an adequate amount of Omega-3 from foods such as fish and natural nuts.
2. Foods rich in Omega-6
2.1.Walnuts Walnuts are famous for being a food rich in fiber and minerals like Magnesium, Copper, Phosphorus and Manganese. Walnuts are used as a snack, or added nutrition to salads, yogurt, and oats.
Hạt óc chó chứa nhiều dưỡng chất khác nhau đặc biệt chứa lượng lớn Omega-6
2.2. Rosehip Oil This is a popular vegetable oil extracted from the seeds of the rose plant . Like other vegetable oils, rosehip oil contains large amounts of heart-healthy monounsaturated fats. The neutral taste of rose oil is suitable for cooking stir-fries, baked goods or salads.
2.3.Tofu Each serving of tofu provides just the right amount of key nutrients such as protein, iron, calcium and manganese. Adding tofu to the meals of the week by making salads or replacing meat sources offers health benefits and nutritional supplements.
2.4.Hemp Seeds Hemp, also known as the cannabis plant, provides a nutritious seed that contains large amounts of heart-healthy fats like Vitamin E, Phosphorus and Potassium. These seeds can be used to add nutrients to smoothies, cereals, salads or yogurts.
2.5.Sunflower seeds Sunflower seeds are a nutritious seed harvested from the stigma of a sunflower plant. This nut is particularly rich in minerals and vitamins including Vitamin E and Selenium. These two minerals act as antioxidants that protect the body from inflammatory and chronic diseases. This grain is used a lot in the preparation of cereals, salads or baked goods.
2.6.Peanut butter Peanut butter is a thick jam-like sauce made from roasted peanuts. Not only a food rich in Omega 6, peanut butter is also a good source of protein, rich in Vitamin E, Magnesium, and Niacin. Peanut butter is widely used to add nutrition to smoothies, fruit, and other desserts.
2.7.Avocado oil Extracted from avocado, avocado oil is an antioxidant food, helping to improve the cardiovascular system, reducing cholesterol and triglycerides. Avocado oil has high heat resistance, does not break down oxidizing molecules during cooking, ideal for use in deep-frying.
2.8.Eggs Eggs are a familiar food that provides nutrients from protein, Selenium and Riboflavin. Eggs are widely used as a healthy food or as a nutritional supplement for salads or sandwiches.
2.9.Almonds Almonds are a nut that originated in the Middle East but has been grown globally. Almonds contain a large amount of protein, fiber along with Vitamin E, Manganese and Magnesium. Almonds can be used directly as a snack or used to make milk.
2.10.Cashews Cashews are a nutritious food characterized by their fatty shape and flavor. This seed provides a large amount of Magnesium and Phosphorus for the body. Cashews can be processed in many different ways such as making ice cream, replacing salad dressings, making soups.
Hạt điều chứa nhiều chất dinh dưỡng khác nhau và có thể kết hợp với nhiều món ăn
3. Supplement Omega-6 with Omega-3
Omega-6 is a type of fatty acid necessary for the body to have a healthy overall health. The foods mentioned above are natural sources of Omega-6 for the body. Besides Omega-6, consuming a sufficient amount of Omega-3 is very important for Omega-6 fatty acids to work to their full effect and for nutritional balance for the body.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Article referenced source: healthline.com
