Where to get omega 6 fatty acids

On the other hand, consuming a high ratio of omega-6 to omega-3 fatty acids is thought to contribute to inflammation and chronic disease 1. Some research suggests that the diets of human ancestors contained equal amounts of omega-6 and omega-3 fatty acids.

But today, Western diets are significantly higher in omega-6 fatty acids with a ratio around 2. According to the Academy of Nutrition and Dietetics, women and men aged 19—50 need approximately 12 grams and 17 grams of omega-6 fatty acids per day, respectively 3. To ensure a proper ratio , eat omegarich foods in moderation and pair them with a good amount of omega-3 fatty acids from foods like fatty fish, nuts, and seeds.

Here are 10 nutritious foods high in omega-6 fatty acids, including their linoleic acid contents per serving. Walnuts can be enjoyed on their own for a nutritious snack, or sprinkled over salads, yogurt, or oatmeal to boost the nutritional content of these meals.

Linoleic acid content: 10, mg per ounce 28 grams , or 38, mg per 3. Safflower oil is a common cooking oil extracted from the seeds of the safflower plant. Like other vegetable oils, safflower oil is high in monounsaturated fat, which is a type of fatty acid that may help improve heart health 5 , 6.

Safflower oil has a neutral flavor, which makes it great to use in stir-fries, baked goods, salad dressings, and sauces. Linoleic acid content: 1, mg per tablespoon 14 grams , or 12, mg per 3. Tofu is made by coagulating soy milk and pressing the soy curds to form soft blocks. Each serving provides a hearty dose of several key nutrients, including protein, iron, calcium, and manganese 7.

Try adding tofu to your weekly meal rotation by whipping up a tofu scramble, sprinkling it over salads, or swapping it in for meat in your main courses. Hemp seeds are the seeds of the hemp plant, also known as Cannabis sativa. In addition to being loaded with heart-healthy fats, hemp seeds are a great source of protein, vitamin E , phosphorus, and potassium 8. Most omega-6 fatty acids in the diet come from vegetable oils, such as linoleic acid LA , not to be confused with alpha-linolenic acid ALA , which is an omega-3 fatty acid.

Linoleic acid is converted to gamma-linolenic acid GLA in the body. It can then break down further to arachidonic acid AA. GLA is found in several plant-based oils, including evening primrose oil EPO , borage oil, and black currant seed oil. GLA may actually reduce inflammation. Some studies show that taking gamma linolenic acid GLA for 6 months or more may reduce symptoms of nerve pain in people with diabetic neuropathy.

People who have good blood sugar control may find GLA more effective than those with poor blood sugar control. Preliminary evidence suggests EPO may reduce pain, swelling, and morning stiffness, but other studies have found no effect.

When using GLA for symptoms of arthritis, it may take 1 to 3 months for benefits to appear. It is unlikely that EPO would help stop progression of the disease.

So joint damage would still occur. Omega-6 fatty acids from food or supplements, such as GLA from EPO or other sources, have a longstanding history of folk use for allergies.

Women who are prone to allergies appear to have lower levels of GLA in breast milk and blood. However, there is no good scientific evidence that taking GLA helps reduce allergy symptoms. Well-conducted research studies are needed. Before you try GLA for allergies, work with your doctor to determine if it is safe for you. Then follow your allergy symptoms closely for any signs of improvement.

EFAs are important to normal brain and behavioral function. Some studies indicate that taking fish oil containing omega-3 fatty acids may help reduce ADHD symptoms, though the studies have not been well designed.

Most studies that used EPO have found it was no better than placebo at reducing symptoms. One study found that women with breast cancer who took GLA had a better response to tamoxifen a drug used to treat estrogen-sensitive breast cancer than those who took only tamoxifen. Other studies suggest that GLA inhibits tumor activity among breast cancer cell lines. There is some research suggesting that a diet rich in omega-6 fatty acids may promote breast cancer development.

DO NOT add fatty acid supplements, or any supplements, to your breast cancer treatment regimen without your doctor's approval. Evidence is mixed as to whether EPO can help reduce symptoms of eczema. Preliminary studies showed some benefit, but they were not well designed. Later studies that examined people who took EPO for 16 to 24 weeks found no improvement in symptoms.

If you want to try EPO, talk to your doctor about whether it is safe for you. Preliminary evidence suggests that GLA may help reduce high blood pressure, either alone or in combination with omega-3 fatty acids found in fish oil, namely eicosapentaenoic acid EPA and docosahexaenoic acid DHA. In one study, men with borderline high blood pressure who took 6g of blackcurrant oil had a reduction in diastolic blood pressure compared to those who took placebo.

Another study examined people with intermittent claudication, which is pain in the legs while walking that is caused by blockages in the blood vessels. EPO has gained popularity as a way to treat hot flashes associated with menopause.

But so far studies have been inconclusive. If you want to try EPO for hot flashes and night sweats, ask your doctor whether it is safe and right for you. Some evidence suggests that EPO may reduce breast pain and tenderness in people with cyclic mastalgia. It may also help reduce symptoms to a lesser extent in people with noncyclic mastalgia. However, it does not seem to be effective for severe breast pain.

EPO has been suggested as an additional treatment along with standard therapy for MS, although there is no scientific evidence that it works. People with MS who want to add EPO to their treatment regimens should talk with a health care provider.

Some studies suggest that people who do not get enough essential fatty acids particularly EPA and GLA are more likely to have bone loss than those with normal levels of these fatty acids. 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.

With the conflicting and inconclusive information about omega-6 fats, how do people decide how many to eat? 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. These are as follows:. The U. Department of Agriculture USDA offer some advice on consuming unsaturated fats, but they do not provide specific guidance on omega-6 fatty acids.

They also advise people to avoid trans fats altogether. 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. Some research suggests that eating more omega-6 fats and not enough omega-3 fats can potentially lead to health problems.

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. If a person eats these foods, they should balance their omega-6 intake with omegarich foods, such as fatty fish, flaxseeds , seaweed, and walnuts.

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. People may take supplements that contain omega-6, omega-3, or a combination of omega-3, omega-6, and omega These supplements often contain fish oil , flaxseed oil, or borage seed oil.

The National Center for Complementary and Integrative Health say that omega-3 supplements do not reduce the risk of heart disease. Association of specific dietary fats with total and cause-specific mortality. Department of Health and Human Services and U. Department of Agriculture. Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Can vitamins help prevent a heart attack? Cardiac ablation Infographic: Cardiac Ablation Cardiac amyloidosis — Treatment options Cardiac amyloidosis — What is amyloid and how does it affect the heart Cardiac catheterization Cardioversion Chelation therapy for heart disease: Does it work?

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