Omega-6 fatty acids: deficiency, excess, sources + nutritionist's opinion

Omega-6 acids can either be your good buddy or stab you in the back. If you're looking after a nutritious and varied diet, it's likely your omega-6 acids are committed to you and looking after your health.

If, however, your diet is far from ideal - homogenised cheese is 'dairy' and chips are 'vegetables'. - then I have bad news for you. The omega-6 fatty acids have started the party at your expense.

It's time to get to know these characterful acids better and learn to manage them. Take them at your peril and they won't break your heart, they'll make it stronger.

Take a risk.

See also:

• Omega acids
• Omega-3 fatty acids
• Omega-9 fatty acids
• Omega 3-6-9 acids
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• EPA acid
• DHA acid
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• ALA acid
• Omega-3 fatty acid deficiency

Omega acids - essential fats

Omega acids belong to the group of unsaturated fatty acids - the so-called healthy fats. They are essential for the functioning of the nervous, cardiovascular and immune systemsand. Thanks to omega acids, the body produces energy, builds cell membranes, produces hormones and neurotransmitters. They also affect your appearance and moodand.

The most important essential fatty acids for our bodies are polyunsaturated fatty acids (PUFAs), which include omega-6 fatty acids. The body cannot make them, so you need to supply them with diet.

The thing with these acids is that when you 'watch' for them in your diet, they bring many benefits to the bodyand. However, when let off the dietary leash, they can cause problems, as you'll read about in a moment.

Properties of omega-6 fatty acids

The correct amount of omega-6 fatty acids takes care ofand:

• brain and nervous system,
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• heart and circulatory system,
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• control of inflammation,
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• metabolism,
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• skin and hair condition.
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They will take care of you and protect you from disease, but only if you maintain a healthy balance of them in your body.

How does this care look in practice?

Provide support for the cardiovascular system

Adequate amounts of omega-6 fatty acids help regulate the levels of 'bad' LDL cholesterol in the bodyand. It reduces its production and increases its removal from the body. This is important because high LDL levels are associated with an increased risk of cardiovascular disease .

Promote brain and nervous system function

Omega-6 are essential for brain development and central nervous system function from prenatal lifeand. They regulate the composition of the neuronal cell membrane and allow it to maintain adequate fluidity. Thus, they improve the transmission of signals between nerve cells.

Regulate carbohydrate metabolism

Omega-6 fatty acids regulate blood sugar levels, control glucose absorption into the bloodstream and protect the body from chronic diseasesand.

Regulate inflammation

Proper concentrations of omega-6 fatty acids can have anti-inflammatory effectsand. These acids are converted into epoxyicosatrienoic acids (and now let's read that out loud!), which have been shown in scientific studies to have anti-inflammatory and analgesic effectsand.

Care for hair and skin health

Omega-6 fatty acids, specifically linoleic acid (LA) is an essential component of ceramides, which are involved in maintaining the epidermal water-lipid barrier. It prevents water loss and protects the skin from harmful external factorsand.

Acid LA has anti-inflammatory properties, which can help reduce the risk of skin inflammation and related conditions such as acne and eczema .

And how about treating skin with omega-6 from the outside in?

In a scientific study, supplementation with gamma-linolenic acid (GLA) improved skin barrier function and reduced skin roughness in patients with atopic dermatitisand.

What's too much is not healthy

As you can see, an optimal amount of omega-6 fatty acids in your body brings you many benefits. When kept in check, the acids support health, wellbeing and appearance. Unfortunately, the 'Western diet' provides too many omega-6 acids in foods. They are virtually everywhere. And this is where the problem begins.

According to scientistsand a healthy ratio of fatty acids omega-3 to omega-6 should be between 1:1 and 1:4. Research suggestsand that people following the so-called "Western diet" may consume acids in a ratio... of 1:15 to almost 1:17.

What are the effects of excess omega-6 fatty acids in the diet?

• Permanent inflammation. This condition promotes the development of chronic diseases, including cardiovascular, inflammatory and autoimmune diseasesand.
• Increased risk of cancer. Scientific studies have shown that excess omega-6 promotes breast cancer .
• Exacerbation of arthritis symptoms. Excess omega-6 can trigger the body's production of pro-inflammatory substances, potentially worsening symptoms in people with arthritis .
• Risk of obesity. Excess acids often come with high-calorie, processed foods that promote weight gain .
• Deterioration of skin condition. Too much omega-6 fatty acids in the diet can result in increased acne lesions and poor skin condition .
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• Promotes depression. Research suggests that an abnormal ratio of omega acids, with a predominance of omega-6 increases the chances of depressionand.
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Well, and importantly, an excess results in your true friends, omega-3 acids, not being able to come to the fore.

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Types of omega-6 fatty acids

Learn about the corrosive omega-6 acids::

• linoleic acid (LA),
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• gamma-linolenic acid (GLA),
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• arachidonic acid (AA),
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What is worth knowing about each of these?"

Linoleic acid (LA)

You can find it in oils (e.g. safflower, evening primrose, soybean), nuts, seeds and processed foods.

This acid is best known and appreciated by researchers, mainly for its positive effects on the cardiovascular system. However, remember to always rely on natural sources of this acid - processed ones will do you more harm than good.

How does linoleic acid support the body?

• Promotes the lowering of triglycerides and "bad" LDL cholesterol, raising blood levels of "good" HDL cholesteroland.
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• Participates in the production of hormones and cell membranes .
• Helps regulate metabolism .
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• Promotes immune system function .
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• Maintains the skin's natural protective barrier .
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• Has anti-inflammatory properties and may reduce the risk of chronic diseases .
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• Is a precursor to arachidonic acid, which plays an important role in the body's immune response .

The authors of one scientific study found that taking dietary supplements of one form of LA - conjugated linoleic acid (CLA) - may help to reduce body fat and. We look forward to further work and conclusions.

Arachidonic acid (AA)

AA mediates the function of many organs and systems directly or after conversion to eicosanoids. These are important compounds that the body can use to regulate various inflammatory, physiological and even pathological processesand. Sources of AA include vegetable oils, red meat, eggs and unhealthy, processed foods.

How does arachidonic acid support the body?

• It is accumulated in the brain and retina during fetal development and plays an important role in the development of infantsand.
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• Promotes nervous system health as it is an important structural component of the nervous system .
• Promotes the growth and regeneration of the body's cells .
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Preliminary research suggests that ARA may contribute to increases in lean body mass and strength when combined with resistance training . I look forward to further research and will let you know what it shows.

Gamma-linolenic acid (GLA)

GLA can be found in some vegetable oils, such as borage, evening primrose and hemp seed, as well as in human milkand. A number of scientific papers demonstrate the health-promoting properties of this acid, but these are mainly animal studiesand.

We do, however, know what functions it has in the human body.

How does GLA acid work?

• Play a role in regulating the body's inflammatory and immune processesand.
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• Can be converted into eicosanoids, which have anti-inflammatory and analgesic effects .
• Participates in the transport and oxidation of cholesterol .
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• Is one of the components of the lipid membrane, which protects the inside of cells from harmful factors from the environment .

Omega-6 acids - the boys to beat?

While omega-3 acids are popular and advertised by shiny pink salmon and handsome Norway, omega-6 acids are treated with aloofness. You too, after reading so far, probably feel that all they do is smother omega-3s and sow confusion in the body.

Yes, but it's not their fault, it's your diet. Auć, I know. It might have hurt.

It's not.

Omega-6 fatty acids can support your health and wellbeing. Thank them for nice skin, too. But it's your dietary decisions that will determine how these acids will work - supportively or damagingly. That's why you will start paying attention to the harmony of omega acids in your diet from today.

Ratio of omega-3 to omega-6

It is important not to focus on avoiding these 'bad omega-6 fatty acids', but on providing more omega-3 fatty acids. You can't control your supply of omega-6 fatty acids all the time. And you're human too - sometimes crisps are best for dinner, and a bar goes well with coffee. There's room for everything in the diet.

How to eat omega acids and not go crazy?

Firstly, make sure you're getting your omega-3 acids. The recommendations are to consume 250 mg of EPA + DHA acids per day. In practice, this means that you should eat 1-2 portions of oily fish per week.

Mackerel, sardines, salmon, herring, salmon trout - surely any fish with the right sauce and accompaniments will caress your palate and nourish your body. If you don't eat fish, rely on good food supplements with omega-3 fatty acids.

Beware of 'omega 3-6-9' supplements - you can read about why in the article:

• Omega 3-6-9 acids - expert opinions

Where does omega-6 occur?

Omega-6 acids from healthy sources, are nutritious and tasty. Do you have them in your diet?

*The content of omega-6 fatty acids can vary depending on a number of factors, such as cultivation and heat treatment.

Omega-6 fatty acids are also found in many unhealthy, processed vegetable oil-based products. You are likely to be getting a lot of omega-6 fatty acids from salty snacks, biscuits, bars and ready meals - bear this in mind.

Omega-6 deficiency

OK, this is a rarity. Omega-6 fatty acids have made themselves comfortable in your body and are not complaining about company. However, if your diet is nutritionally poor and lacks variety, your body will signal to you that it needs healthy fats.

Symptoms of omega-6 fatty acid deficiency and:

• dry and flaky skin,
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• impaired wound healing,
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• increased susceptibility to skin infections,
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• impaired concentration and sustained attention,
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• mood disturbances, depression and irritability,
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• disorders of hormone metabolismj,
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• disruption of inflammatory processes in the body,
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• deterioration of joint condition and increased risk of rheumatic diseases.
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Overabundance of omega-6

Many health complaints can result from a poor diet rich in processed foods and unhealthy snacks. The body will quickly manifest an excess of omega-6 fatty acids.

The body will quickly manifest an excess of omega-6 fatty acids.

Symptoms of excess omega-6 fatty acids and:

• skin lesions, e.g. pustoriasis, acne,
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• arthritis and joint pain,
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• immune disorders,
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• hormonal disorders,
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Do you already know how to structure your daily menu and tame omega-6 acids? They're beneficial and important fatty acids for your health, but you can't hug them too tightly - instead of a nice cuddle, they'll choke you up.

See also:

• Guide: which omega-3 acids to choose?
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• Omega-3 for athletes
• Best sources of omega-3 in the diet
• Triglycerides - why are they better than ethyl esters?
• Omega drug, not a supplement. Doctor's opinion
• Omega-3 in tablets - ranking
• Best healthy breakfast recipes
• EPA + DHA, what do they give?

Summary