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Omega 6 Fatty Acids
and Sources of Omega 6
Omega 6 fatty acids are essential to our health, but too many sources of omega 6 provides a diet that will lead to many health complications.
Most people are suffering from an Out of Balance Ratio in favor of omega 6 fatty acids and will have a shortage of the omega 3s.
This has lead to many health issues which include fatty liver problems that you would most likely expect to see in an Alcoholic - yikes!
Sources of omega 6 are found abundantly in our modern day and processed food diets.
And the most problematic sources of omega 6 will be the polyunsatured oils that are used for cooking in every industry, restaurant, and household.
Too Much Omega 6 linked to....
- Blood Clots
- Digestive Problems
- Liver Damage
- Violent Behavior
- Weight Gain
- Heart Disease
- Impaired Growth
- Autoimmune Disorders
- Learning Disorders
Excess Omega 6 = Excess Inflammation!
An excess of omega 6 is not only damaging to your liver, but it's also linked to inflammatory diseases that include Obesity and Metabolic Syndrome.
Which are both becoming a big problem in America!
Too much omega 6 affects your body's inflammatory response which was designed to protect you from infections and injuries.
This will lead to the "unnecessary" overproduction of inflammation producing hormones called prostaglandins.
And if you don't have enough anti-inflammatory Omega 3s to suppress this response - your body will remain "inflamed" and won't be able to begin the healing process.
Your body must convert Omega 3's ALA and Omega 6's LA into the more beneficial fatty acids called EPA and GLA.
This requires nutrients from your body or from your diet.
Also, Omega 6 and Omega 3 both compete for a common enzyme in this conversion process.
What are Omega 6 Fatty Acids?
Omega 6 fatty acids are called Essential Fatty Acids or EFAs that must come from
your diet. Another name for these fatty acids is polyunsaturated fatty
acids or PUFAs.
your heart and brain functions as well as your growth.
There are Three Important Omega 6 Fatty Acids:
- LA is short for Linoleic Acid
- GLA is short for Gamma-Linolenic Acid
- AA is short for Arachidonic Acid
These polyunsaturated fats in moderation do play a crucial role in your health.
In moderation, they protect you from infection and injury.
Ratio of 4:1 Omega 6 to Omega 3 or even better a Ratio of 1:1 Omega 6 to Omega 3 or somewhere in between is the Goal!
Prime Sources of Omega 6
Highest in Omega 6
Sunflower Oil, Soybean Oil, Walnut Oil, "Vegetable Oils", Cottonseed Oil, Corn Oil, Safflower Oil, Grape Seed Oil, Sesame Oil, Peanut Oil, Rice Bran Oil, Shortening, and Mayo (made with these oils)
English Walnuts, Black Walnuts, Sunflower Seeds, Brazil Nuts, Pecan Butter, Pine Nuts, Peanut Butter, Almond Meal/Flour, Sesame Seeds, and Tahini
High in Omega 6
Peanuts, Pecans, Almonds, Almond Butter, Pistachios, Pumpkin Seeds, and Soybeans
Almond Oil, Margarine, Chicken Fat, and Turkey Fat
Moderate in Omega 6
Pastured Bacon Grease, Lard, Duck Fat, Olive Oil, Avocado Oil, and Grain Fed Beef Tallow
Grain Fed Butter, Ghee, Canola Oil, and Goose Fat
Chia Seeds (Very High in Omega 3 ALA) and Flax Seeds (Very High in Omega 3 ALA)
Cashews and Hazelnuts
Commercial Chicken Eggs, Cuts of Pork, Grain Fed Fatty Cuts of Beef, and Chicken w/Skin
Quinoa, Sorghum, and Rolled Oats
Avocados and Guacamole
Low in Omega 6
Macadamia Nut Oil, Cocoa Butter, Coconut Oil, and Palm Kernel Oil
Grass Fed Butter, Ghee, Grass Fed Beef Tallow, and Grass Fed Cream
Whole Wheat Flour, Spelt, Rye, Barley, Buckwheat, Millet, Teff, and Brown Rice
Olives, Bell Peppers, Potatoes, and Collard Greens
Problems Created by
Too Many Sources of Omega 6
Omega 6 polyunsaturated oils have replaced almost all other fats in our
fast foods, desserts, chips, snacks, and salad dressings.
- Depletion of Vital Nutrients like Magnesium
- Hogging all Conversion Enzymes from Omega 3
- Free Radicals and Aging
oils are highly susceptible to becoming oxidized and rancid.
loads of free radicals and trans fats!
Remember, essential fatty acids or EFAs are different than most other
And they play important roles in bodily processes
related to blot clotting and inflammation.
Omega 6 is the pro-inflammatory EFA which is needed to quarantine infections or invaders.
And Omega 3 is the anti-inflammatory EFA which is needed to suppress inflammation or "Put Out the Fire"!
Go to Foods with Omega 3
Return to Healthy Fats