What Are The Benefits Of Omega-6 For The Body?

2023 Author: Henry Pass | [email protected]. Last modified: 2023-05-24 12:31

Everything that could be said about the benefits of omega-3 has already been said: they improve brain function, strengthen hair and nails, prevent skin aging and much, much more. But omega-6 has never been heard anywhere, although the benefits are no less.

What is omega-6

So, omega-6 fatty acids are essential trace elements that support the normal course of many processes in our body. One of the most important functions of omega-6 is to protect cells from external damage and strengthen their natural barrier. In addition, these fatty acids are able to normalize blood pressure and have a beneficial effect on the functioning of the cardiovascular system. Another useful property of omega-6 is that the most important substances are synthesized from them, which have anti-inflammatory and anti-allergic effects. Since the body cannot produce omega-6 on its own, we can only get them from food.

Where to find them

Omega-6 works great in tandem with omega-3, so it is better to combine foods with them. Below you will find a list of 8 foods high in omega-6 fatty acids.

Walnut

Walnuts are a treasure trove of various nutrients. In addition to omega-6s, it contains a decent dose of fiber, copper, phosphorus and magnesium. You can eat a handful of walnuts as a snack, or add small amounts to porridge, salad, or hot meals to increase the health and nutritional value of these dishes.

Tofu

This soy product contains not only an impressive serving of plant-based protein (which makes tofu one of the favorite foods of vegetarians), but also many other nutrients, including iron, calcium, manganese and omega-6 acids. Tofu is such a versatile product that you can cook almost any dish with it. The main thing is not to be afraid of experiments.

Sunflower seeds

The seeds we all know are rich not only in essential fatty acids, but also in essential vitamins and minerals such as vitamin E and selenium, which act as antioxidants and protect cells from damage, inflammation and chronic disease. The seeds can be added to salads, cereals or baked goods.

Peanut butter

It is very rich in various nutrients and can be a great addition to your diet. Here you can find healthy fats, vegetable proteins, and a variety of nutrients: vitamin E, niacin, manganese. The main thing - do not forget that peanut butter is a very high-calorie product. Add small amounts of it to your favorite meals to stay within your daily calorie intake.

Avocado

This green fruit is a storehouse of a variety of vitamins, minerals and trace elements that are so necessary for our body. By the way, it contains both omega-3 and omega-6. Add avocados to morning toast, scrambled eggs, and salads. We also recommend paying attention to avocado oil. It is the same vegetable oil as, for example, sunflower or olive oil, but with one clear advantage: avocado oil has a very high smoke point, so it does not oxidize or break down at high temperatures. It can be used for frying and baking - and it will not lose its useful properties.

Eggs

In addition to omega-6 fatty acids, eggs also contain protein (not surprisingly), selenium, and other nutrients. Add eggs (in any form) to your breakfast and you are provided with an energy boost for the whole day.

Almond

This incredibly healthy nut is rich not only in essential fatty acids, but also in vegetable protein, vitamin E, manganese, magnesium and fiber. Use a handful of nuts as a standalone snack or add to a variety of dishes, from meats to desserts.

Cashew nuts

A sweet nut with a creamy texture has long been a favorite of many people. It is rich in vegetable protein, copper, magnesium and phosphorus. Cashew nuts make a great salad dressing: soak the nuts in warm water overnight, and in the morning grind them in a blender with dried herbs and a pinch of nutmeg.