With all the reports on the benefits of omega-3 fatty acids, omega-6 fatty acids often get ignored. However, omega-6 fatty acids are essential nutrients that may be too abundant in modern diets. Knowing the omega-6 content of your foods can help you eat a more balanced diet and avoid chronic inflammation and other negative health effects of excessive omega-6 intake.
About Omega-6 Fatty Acids
Omega-6 and omega-3 fatty acids are raw materials your body uses to construct membranes surrounding the cells and to produce signals that regulate processes such as inflammation. Getting the right of omega-3 and omega-6 fatty acid in cell membranes is crucial for development and neurological function. Inflammation is a normal process used by the body to fight infections and heal wounds but can contribute to the onset of disease if left uncontrolled. Many, but not all omega-6 fatty acids, are used to promote inflammation in the body. Intake of omega-3 and omega-6 fatty acids should be relatively balanced for overall health.
Health Effects
Excessive intake of omega-6 fatty acids coupled with a deficient intake of omega-3 fatty acids may bias your body toward chronic, low-grade inflammation. Chronic inflammation may raise the risk of developing many diseases including heart disease. Not all omega-6 fatty acids are pro-inflammatory. Gamma-linoleic acid may be combined with omega-3 fatty acids as supplements in the treatment of diseases including diabetic neuropathy, rheumatoid arthritis, allergies, high blood pressure, ADHD, certain cancers and osteoporosis.
Omega-6 in Foods
Omega-6 fatty acids are found in large amounts in vegetable oils, nut oils and animal fats. Oils rich in omega-6 include safflower, sunflower, pine nut, corn, soybean, pecan and sesame. In looking to control the amounts of omega-6 fatty acids in your diet, choose foods that have no more than two to four times the amount of omega-6 to omega-3. It can be difficult to distinguish these foods as few labels list omega-3 or omega-6 content. As a general rule foods high in vegetable or nut oils and animal fats should be eaten in moderation.
Dietary Intake
Modern diets may contain 14 to 26 times the quantity of omega-6 compared to omega-3 fatty acids. Deficiency of omega-6 fatty acids is rare; consult with your health care provider before using omega-6 supplement as disease treatment. Adult diets should contain 11 to 14 g of omega-6 fatty acids per day.
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