What are omega 6 foods? Are they really dangerous? Where is this fatty acid found? The answers are coming now!
You constantly read and hear about Omega 3, but have you ever heard that you should eat more Omega 6 foods? You haven't, have you? That's because most people eat too much of them.
And so the optimal ratio for our body does not fit. In fact, we should take 5:1 (omega 6 : omega 3).
Table of contents
But for about 90% of people, it's too much omega 6 and not enough omega 3. And that is mega unhealthy for our body. But let's start slowly and from the beginning.
This is how a healthy change in diet is guaranteed to succeed!
What Omega 6 fatty acids are in general
Just like omega 3, omega 6 also belongs to the polyunsaturated fatty acids, some of which are essential. This means that your body cannot produce them and you have to take them in through your diet.
The most important omega 6 fatty acids are
- Linoleic acid
- Arachidonic acid
- and gamma linolenic acid
The exciting thing is that our body cannot produce linoleic acid. It can produce the other two from linoleic acid.
But why should we eat omega 6 foods? This fatty acid is part of the cell membranes and is involved, among other things, in regulating blood pressure.
Fatty acids also play a role in processes related to repair and growth. They lower the "bad" LDL cholesterol and also the "good" HDL cholesterol in our blood.
Why too much omega 6 food makes you sick
So, now it gets a little complicated. But I try to express myself simply :)
Our body converts the omega 6 fatty acid linoleic acid to arachidonic acid. And at the same time, the omega-3 fatty acid alpha-linolenic acid to eicosapentaenoic acid. It uses the same enzyme system for both processes.
If we consume too much linoleic acid, much less alpha linolenic acid can be converted.
And this is important because too much eicosanoids from arachidonic acid can constrict blood vessels and promote inflammation.
These foods are particularly high in omega 3 fatty acid!
Omega 6 food
This does not mean that omega 6 foods are unhealthy per se. It is important that the ratio of fatty acids is correct. Too much omega 6 is not good for us in the long run. Always make sure to take enough omega 3!
| Food | Omega 6 in 100 g |
|---|---|
| Grape seed oil* | 70 g |
| Safflower oil | 70 g |
| Corn oil | 53 g |
| Soybean oil | 53 g |
| Walnut oil | 53 g |
| Sunflower oil | 50 g |
| Hemp oil | 50 g |
| Sesame oil | 43 g |
| Walnuts | 34 g |
| Brazil nuts | 29 g |
| Hemp seed | 20 g |
| Pumpkin seeds | 19 g |
| Sesame | 19 g |
| Sunflower seeds | 17 g |
| Rapeseed oil | 15 g |
In goose fat, lard, beef lard and meat, the ratio of omega 3 and omega 6 is very unfavorable. Especially if the animals are kept in factory farming. Then the ratio can even be 17:1.
One of the biggest problems, however, is meat and meat products. They do not contain as much omega 6 as safflower oil. But let's be honest: How often do you eat safflower oil and how often do you eat chicken, pork, sausage, etc.?
And so nuts are also bad? No, you can't put it that way. Omega 6 foods are not bad!
If you eat about a handful of nuts a day, they are healthy. They contain a lot of omega 6 but also a lot of nutrients and fiber. If they are not roasted and salted, you can snack on them without hesitation. Just not in huge masses.
Healthier alternatives for oils and fats are
- Olive oil
- Linseed oil
- MCT oil
- Pasture butter
- Coconut oil*
In some foods, the ratio of omega 6 to omega 3 is particularly unfavorable. e.g. in safflower oil 148:1, Grape seed oil* 138:1 or sesame oil 59:1.
How many omega 6 foods you should eat per day
There is a general recommendation from the German Nutrition Society (DGE). It recommends covering 2.5 percent of the total daily energy with the omega 6 fatty acid linoleic acid.
That's why you should eat a tablespoon of olive oil every day!
Example:
If your total daily energy intake is 2000 calories, then you should consume 50 calories via omega 6 fatty acids.
And we even manage to do that quite well. Too well to be precise. Because most people end up with too many omega-6 foods on their plates. And at the same time, too few omega-3 fatty acids.
For example, one tablespoon of sunflower oil already contains 120 calories. So if you need 2000 calories per day, that's already too much omega 6!
Ideally, the ratio is 5:1, i.e. 5x as much omega 6 as omega 3.
In truth, the ratio for most is around 7:1 or even 8:1, which is not good for health at all.
But that doesn't mean you have to cut sunflower oil out of your diet completely. Just don't eat it every day and everything will be fine.
What happens when you take too much for a long time
Now we know that too much is just too much and can have consequences on the body.
Studies have shown that too much omega 6, or if we do not pay attention to the correct ratio, can lead to this:
- Depression
- Immunodeficiency
- Cardiovascular diseases
- Chronic inflammatory bowel disease
- Mood swings
- Asthma
- Overweight
- Skin problems like neurodermatitis
But how do you get the right ratio? Omega 3 capsules and tablets supplement? No, that doesn't have to be the case.
It is much easier and healthier if you rethink your eating habits. That is: eat less omega 6 foods and reach for healthy alternatives.
Our conclusion
If you want to do something good for your body, make sure you don't eat too many omega-6 foods. Too much of this fatty acid leads to the fact that inflammations are promoted. If you use linseed oil for salad and olive oil for frying, you have already taken a good step in the right direction.
However, you should not completely omit the omega 6 foods. Our body needs them, but not in the quantity that most people eat them.
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more