The fatty acids known as omega polyunsaturated fatty acids are omega-3 and omega-6. These fatty acids must be a part of your diet because, unlike most other fatty acids that you need, your body cannot synthesize these. Omega-6 fatty acids should be included in a healthy and well-balanced diet. Their health benefits far outweigh any negative claims.
The Debate
According to the American Heart Association, the safety of consuming omega-6 fatty acids has been a hot topic in the nutrition community. There is a belief is that the linoleic acid, LA, which is an omega-6 fatty acid, turns into a fat known as arachidonic acid, AA, a fat involved in inflammation. This would lead to inflammation of the arteries and increase your risk of heart disease. However, the American Heart Association, has deemed this evidence untrue. The body regulates the amount of AA made, and increasing your consumption of omega-6 fatty acids has no bearing on its production.
Heart Health
According to an advisory published in 2009 in "Circulation: Journal of the American Heart Association," omega-6 fatty acids can actually reduce your risk of heart disease. These polyunsaturated fatty acids reduce the inflammatory molecules, adhesive molecules and white blood cells involved in atherosclerosis. This reduces buildup on blood vessel walls, which reduces the buildup of plaque and subsequent heart disease. In fact, the American Heart Association claims that research shows that individuals who eat the most omega-6 fatty acids have the least amount of heart disease. Omega-6 fatty acids can also help lower your cholesterol levels when they replace saturated fats in your diet.
Cognitive Health
Omega-6 fatty acids are essential for proper brain growth, development and function. Omega-6 essential fatty acids help form the various parts of your brain. Your neurons, or brain cells, as well as the myelin sheath, the protective barrier around your neurons, are composed of fatty acids. Omega fatty acids have also been linked to reducing cognitive decline.
Recommendations and Sources
In 2009, the American Heart Association released its recommendations for omega-6 fatty acid consumption. The recommendations urge Americans to get between 5 and 10 percent of overall calories from sources of omega-6 fatty acids. Depending on your activity level, age and gender, this can range from 12 to 22 g per day. Increase your omega-6 fatty acid consumption by eating fish, nuts and salad dressings. The oils contain omega-6 fatty acids.
References
- MayoClinic.com; Omega-6 Fatty Acids: Can They Cause Heart Disease?; Donald Hensrud, M.D.; 2009
- ScienceDaily.com; Omega-6 Fatty Acids: Make Them Part of Healthy Eating, New Recommendations Say; 2009
- American Heart Association; Omega-6 Fatty Acids: Make Them a Part of Healthy Eating; 2009
- The Franklin Institute: The Human Brain -- Fats
- University of Maryland Medical Center; Omega-6 Fatty Acids; Steven D. Ehrlich; 2009
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