Nutrition
Omega-6 Fatty Acids: Things You Need To Know
What are Omega-6 Fatty Acids?
- Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fatty acids (PUFA).
- The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA). 1
- In typical adult females and males, a daily intake of approximately
- 6 g/day (5 g omega-6 PUFA/day + 1 g omega-3 PUFA/day) for women
- 8 g/day (6.4 g omega-6 PUFA/day + 1.6 g omega-3 PUFA/day) for men are advisable.3
Common sources of Omega-6
- Omega-6 fats are found in large amounts in refined vegetable oils and foods cooked in vegetable oils.
- Here are the amounts of omega-6s in 100 grams of the following foods:
- Soybean oil: 50 grams(g)
- Corn oil: 49 g
- Mayonnaise: 39 g
- Sunflower seeds: 34 g
- Almonds: 12 g
- Cashew nuts: 8 g
Benefits of taking Omega-6
- Gamma Linoleic Acid (GLA) may reduce inflammation, which may be useful in the following conditions:
- Taking GLA for 6 months or more may reduce symptoms of nerve pain in people with diabetic neuropathy. 4
- Taking a high dose of GLA supplements significantly reduced the symptoms of rheumatoid arthritis, such as swelling, morning stiffness.5
- Evidence suggests that increasing omega-6 fats reduces blood cholesterol.6
Risks of taking Omega-6 7
- Increase in the ratio of omega-6: omega-3 PUFA were seen in chronic inflammatory diseases such as
- Nonalcoholic fatty liver disease (NAFLD)
- Cardiovascular disease
- Obesity
- Rheumatoid arthritis
- Thus, it is important to ensure you have obtained an adequate ratio of omega-6: omega-3 PUFA in your daily diet.
The ratio of Omega-6: Omega-3 in our diet 8
The World Health Organisation has recommended an Omega-6: Omega-3 PUFA ratio of 5-10:1.
Reference:
- Gibson RA, Muhlhausler B, Makrides M. Conversion of linoleic acid and alpha-linolenic acid to long-chain polyunsaturated fatty acids (LCPUFAs), with a focus on pregnancy, lactation and the first 2 years of life.Matern Child Nutr. 2011 Apr;7 Suppl 2:17-26. doi: 10.1111/j.1740-8709.2011.00299.x.
- No need to avoid healthy omega-6 fats. Assessed on 16 March 2020. Available at https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
- Essential Fatty Acids: Intake Recommendations. Assessed on 16 March 2020. Available at https://www.nutri-facts.org/en_US/nutrients/essential-fatty-acids/essential-fatty-acids/intake-recommendations.html
- Jong CW, Kwon HS,et al. γ-Linolenic Acid versus α-Lipoic Acid for Treating Painful Diabetic Neuropathy in Adults: A 12-Week, Double-Placebo, Randomized, Noninferiority Trial. Diabetes Metab J. 2019;43:e60. English.
- Zurier RB, Rossetti RG, Jacobson EW, et al. Gamma-Linolenic acid treatment of rheumatoid arthritis. A randomized, placebo-controlled trial. Arthritis Rheum. 1996 Nov;39(11):1808-17.
- Hooper L, Al-Khudairy L, et al. Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews 2018, Issue 11. Art. No.: CD011094. DOI: 10.1002/14651858.CD011094.pub4
- Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health implications of high dietary omega-6 polyunsaturated Fatty acids. J Nutr Metab. 2012;2012:539426. doi:10.1155/2012/539426
- Recommended Nutrient Intakes For Malaysia. National Coordinating Committee on Food and Nutrition (NCCFN), Ministry of Health Malaysia. 2017.
Latest Health Info
10 Compounds That Rejuvenate Your Bone, Joint & Memory
When it comes to supplements, there’s so much hype about their benefits that it can be hard to separate fact ...
How To Make Your Body ‘Young’ Again
How To Make Your Body ‘Young’ Again Aging gracefully is the dream of many. Don’t we all want to age ...
Does Nut Cause Acne
‘I have bad acne breakouts, I must avoid anything with nuts’ This is a common statement that you hear from ...