Omega 6: what it is for and main sources

Omega 6 is a healthy fat found in foods, such as nuts, soybean or sunflower oil, and has anti-inflammatory properties, reducing levels of “bad” cholesterol, LDL, and increasing levels of “good” cholesterol, HDL. , in the blood, helping to prevent diseases such as atherosclerosis and heart attack.

Furthermore, omega 6 is a fat with antioxidant properties that also improves the sensitivity of the hormone insulin, responsible for controlling blood sugar levels, thus preventing the onset of diabetes.

Omega 6 can also be found in health food stores or pharmacies, in the form of capsule supplements, and is generally associated with other types of fat, such as omega 3 and omega 9. Learn about the benefits and see how to take the omega 6 supplement. omega 3, 6 and 9.

What is it for

Omega 6 has anti-inflammatory and antioxidant properties and can be used to:

1. Prevent cardiovascular diseases

Omega 6 is a healthy fat with antioxidant properties, which combat excess free radicals in the body, preventing the oxidation of fat cells, reducing “bad” cholesterol levels in the blood and preventing cardiovascular diseases, such as heart attack and stroke.

Furthermore, omega 6 also has anti-inflammatory properties, which improve circulation and prevent the formation of fatty plaques in blood vessels, preventing atherosclerosis.

2. Avoid diabetes

Adequate intake of omega 6 in the diet helps improve the function of the hormone insulin, thus helping to balance blood sugar levels and prevent diabetes.

3. Help treat skin diseases

Linoleic acid, one of the types of omega 6, helps hydrate, participates in the maintenance of skin functions and contains anti-inflammatory properties, and can be used to help treat skin diseases, such as psoriasis, eczema or dermatitis.

4. May Improve Autism Symptoms

Omega 6 helps reduce inflammation in the central nervous system and can be used to help reduce the symptoms of autism in children, such as anxiety or agitation. Discover the main symptoms and see how to treat autism.

List of foods rich in omega 6

The following table indicates the amount of omega 6 present in every 100g of food:

It is important to remember that to obtain the benefits of omega 6, these foods must be consumed together with a balanced diet and regular physical activity.

Recommended quantity

The American Heart Association recommends that daily omega-6 intake be between 5% and 10% of the total caloric value of the diet. A person who consumes 2000 calories needs to consume between 11g and 22 g of omega 6 per day, for example.

When to take omega 6 supplements

Many foods contain omega 6 and, therefore, supplementation is only indicated to help treat specific problems, such as psoriasis, eczema, diabetes or autism.

Omega 6 supplements are typically sold in capsules containing vegetable oils, such as evening primrose oil, safflower oil, grape seed oil or borage oil. The way in which omega 6 is used and dosage varies according to the condition being treated and, therefore, should only be done with the guidance of a doctor.

Possible effects and contraindications

The main side effects with omega-6 supplementation can include headache, abdominal pain, nausea and diarrhea.

As there are no studies that prove safety during pregnancy and breastfeeding, omega 6 supplements are not recommended in these situations. Omega 6 is also not recommended for people who have seizures.

Furthermore, omega 6 can interfere with the action of medications, such as anticoagulants, chemotherapy drugs, ceftazidime, cyclosporine and phenothiazine, and in these cases, the supplement should only be used under the evaluation of a doctor.