Omega 6Dietary essential requirements for omega 3 and omega 6 polyunsaturated fatty acids (PUFA) are modest. Consumption of omega 6 fats must be above essential requirements. In modern Western diets, omega 3 consumption should be lower than omega 6 PUFA. Tissue levels of omega 6 and omega 3 PUFA are determined by dietary consumption. Since omega 6 and omega 3 PUFA compete for the same metabolic pathways, the balance of these PUFA is, in practice, as important nutritionally as the minimal absolute amounts each consumed.

This balance, particularly in Western diets, is skewed strongly toward omega 6. The ratio of consumption can be modulated by making choices in food processing and cooking that avoid visible fats, which are very rich in omega 6 PUFA and by opting instead for ingredients that have a significant omega 3 content. The latter can be coupled with monounsaturated fats, since the latter are neutral with regard to omega 6 / omega 3 balance and, in contrast to saturated fats, have no adverse health effects.

Omega 6 and Omega 3 PUFA and monounsaturated are present in a number of vegetables and seed oils. The latter, by virtue of their high fat content, are an especially important source of PUFA. PUFA, like all fatty acids, are metabolized for energy. However, a proportion is incorporated into the phospholipids of cell membranes. Daily ALA intakes are 1.4g for men and 1g daily for women. By contrast, daily omega 6 consumption, mostly as LA, are 13g for men and 9g for women.

 

Mike Maunu – Founder
Oxygen4Life.com

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