Less known than omega 3, omega 6 are essential fatty acids that contribute to the immune system and heart health. Benefits, the richest foods, danger if you consume too much … The point with Caroline Seguin, dietician-nutritionist.
Omega 6 are fatty acids essential to our body. They serve as precursors for the synthesis of certain molecules, such as Prostaglandin, A molecule which plays a role in the activity of cells (especially neurons) and which intervenes within the framework of blood circulation, gastric secretions and the contraction of the uterus. But also leukotriana mediator of inflammatory reactions. Omega 6 cannot directly be synthesized by the body, but can be made from a precursor –linoleic acid (the)– essential for the operation of the body and which must be sufficiently supplied by food.
Consumed in the right proportions:
- Omega 6 help lower the cholesterol (LDL-Cholésterol, considered “bad”) and thus reduce the risk of cardiovascular disease.
- They participate in the decrease in blood pressure.
- They contribute to the synthesis of several molecules (prostaglandine E2, thromboxane A2 and leukotrine B4) playing a role of mediator in inflammatory and immune responses.
- They help maintain the “barrier” function of the skin against toxins and facilitates in particular the passage of nutrients in the epidermis.
Nutritional references in fatty acids for an adult consuming 2,000 kcal/day (source: ANSES)
| Fatty acid | Recommendation (percentage of alcohol -free energy supply) | |
|---|---|---|
| Omega 6 | Linoleic acid (the) | 4 %, or 8,000 mg (about 8 g) |
Nutritional references in fatty acids for a pregnant or breastfeeding woman consuming 2,250 kcal/day (source: ANSES)
| Fatty acid | Recommendation (percentage of alcohol -free energy supply) | |
|---|---|---|
| Omega 6 | Linoleic acid (the) | 4 % or 9,000 mg (about 9 g) |
Omega 6 are present almost everywhere in our diet in variable quantities. They are found in most cereals, seeds (poppy, sunflower, sesame, linen, chia …), oleaginous fruits (nuts, pecans, Brazil nuts, pistachios, almonds, peanuts, hazelnuts …), oils and vegetable fats (nut oil, sunflowers, corn, soy, margarine …). But also in legumes (chickpeas, lentils …), certain meats (chicken, pork, black sausage …) and in eggs.
⇒ The richest oils in Omega 6 essential (linoleic acid) are (value for 100 g):
- Grape chip oil (65 g)
- Nut oil (56.1 g)
- Sunflower oil (54.4 g)
- Corn oil (54.1 g)
- Soy oil (52 g)
- Sesame oil (39.6 g)
- Peanut oil (25.7 g)
⇒ The richest foods in Omega 6 essential (linoleic acid) are (value for 100 g):
- Nuts (36.4 g)
- Pin gables (30.4 g)
- Poppy seeds (29.4 g)
- Sunflower seeds (27.8 g)
- Pistachios (14.2 g)
All nutritional data comes from the National Food Safety Agency (ANSES).
In its official recommendations, ANSES recommends an omega 6/omega 3 ratio less than 4. That is to say that the ideal is to consume as much as possible an omega 3 for maximum 4 omega 6 per day.
How to respect this report?
To function properly, The body needs to ingest good fat. Especially because vitamins A and E – essential to our brain and playing a fundamental role in our immune system and in the health of the intestine – are fat and are only found in foods rich in omega 3. Since omega 6 are naturally present in our diet (in cereals, pulses, oilseeds, seeds, dairy products, meat, eggs, industrial products …) and omega 3 clearly rarer, Favor foods rich in omega 3 Like linen, camera, nuts (flood, seasoning) and rapeseed (for cooking) and fatty fish. “”Remember that everything is a question of balance and that there is no food to demonize: so do not hesitate to vary oils and to alternate meats, eggs and fish as sources of protein as well as to integrate more legumes (lentils, peas, red beans …) as sources of starchy foods“, Note Caroline Seguin, dietician-nutritionist.
- “”To cover your daily needs in omega 6, it is interesting to always have at home A bottle of mixed oils (ISIO 4 type: mixture of sunflower oils, oléisol® (sunflower oil enriched in omega 9) rapeseed, olive and linen) that can be used to cook your meat, vegetables or season your salads and raw vegetables“, advises the expert. This mixture of oils has an Omega 6/Omega 3 ratio between 2 and 4, which perfectly corresponds to the official recommendations.
- Limit sunflower oils (Avoid 100% sunflower oil), grape seeds, corn and soybeans who have an omega 6/omega 3 ratio.
- Avoid as much as possible consume transformed fats like fried fries (fries, fish, donuts …) which are often made with saturated fatty acids. As an alternative, prefer cooking fish or vegetables in the oven with a drizzle of mixed oils or olive oil.
- Limit animal fatspresent in the butter and cheese, as well as the meat of animals nourished with the grain (corn and soy).
Ingressed in reasonable quantities, omega 6 help decrease cholesterol and reduce the risk of cardiovascular disease. But “consumed in excess, Omega 6 are pro-inflammatory and can disrupt intestinal healthadds Caroline Seguin. And the more inflammatory the ground, the more the risk of developing pathologies cardiovascular (diabetes, obesity, arteriosclerosis, high blood pressure …) is increased“Explains Caroline Seguin. Problem: “We tend to overconsom omega 6 without necessarily knowing it. Because industrialists use many more omega 6 – much cheaper than omega 3 – in their processed products and to nourish chickens and cattle“, Complete Laura Azenard, naturopath and specialized in dietetics.
“Consumed in excess, omega 6 are pro-inflammatory and disrupt intestinal health”
To remember on omega 6
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