In the world of healthy and conscious living, knowing the nutrient facts of the food you eat is essential. Be it your carbs, proteins, fat, or those trace vitamins and minerals that are as important as your macronutrients; it is good to be well-sourced with knowledge regarding the healthy foods you indulge in. In recent years, healthy fats have become popular for their numerous health benefits, as many people have made them a part of their everyday balanced meals.

What is Omega 6 fatty acid?

Omega fatty acids are polyunsaturated fatty acids (PUFA). The term polyunsaturated fats refers to the presence of more than one double bond in their hydrocarbon chain. Omega 6 indicates the attachment of the double bond to the 6th carbon in the molecular structure. Although omega fatty acids are considered to be healthy, you may want to have your omega-6 fats in the right proportion so that does not cause more harm than good to your body.

Omega 6 High Foods

Foods that are enriched in omega-6 fatty acids may include-

Plant-based sources

• Vegetable oils: Olive oil, sesame oil, soybean oil, sunflower oil, corn oil

• Nuts: Walnuts, pecans, brazil nuts

• Seeds: Sunflower, Pumpkin, and flax seeds

• Essential fatty acids: linoleic acid

  Plant-based omega fatty acids are available in linoleic acid, an essential fatty acid, as the body cannot form it on its own. It, therefore, needs to be obtained in adequate amounts from your diet. The body then converts linoleic acid into arachidonic acid (AA), which may also be obtained from animal sources of omega-6 fatty acids. Gamma linolenic acid (GLA) is considered to be the healthier form of plant-based omega-6 fatty acids. GLA is converted to dihomo-gamma-linolenic acid (DGLA) in the body, a compound that helps to significantly reduce inflammation in the body.

Animal sources of Omega -6 fatty acids

• Egg yolk

• Poultry

• Meat, preferably grass-fed beef

Supplements

If you are deficient in omega 6 fatty acids, you may consider taking black currant, borage oil, or primrose oil supplements, which are rich sources of GLA and thereby help to improve your omega 6 levels.

Taking magnesium, zinc, and certain B-complex vitamin supplements help in the formation of DGLA from GLA in the body.

Read more: How can a vegan get omega 3, 6 and 9 supplements?

Omega 6/3 fatty acid ratio

The ideal ratio in which one must consume omega 6 and omega 3 fatty acids has been controversial. To be honest, it may vary for different individuals depending on the presence of different health conditions and their genetics. You must make sure that you maintain an omega 6 to omega 3 fatty acid ratio of 1:1 or lower to stay in good health and avoid the risk of acquiring many health disorders. However, a higher ratio has been associated with an increased risk of heart disease and other chronic inflammatory diseases.

Read more: Benefits of omega-3 supplements.

Know your omega fatty acid levels

In order to measure your omega fatty acid levels, your doctor may recommend doing an Essential fatty acids blood test. You may consider taking the Welzo Omega 3 and Omega 6 (Essential Fatty Acids) Blood test to measure and evaluate your serum omega fatty acid levels.