Foods rich in omega 6 are important for maintaining proper brain function and regulating normal growth and development of the body, as omega 6 is a substance that is present in all body cells.
However, omega 6 cannot be produced by the human body and, therefore, it is important to eat foods containing omega 6 daily, such as nuts, soy oil or canola oil, for example.
The recommended daily amount of omega 6 should be less than the amount of omega 3, as omega 6 prevents the absorption of omega 3, causing a greater risk of developing cardiovascular disease. See the amounts of omega 3 in foods at Foods rich in omega 3.
In addition, excess omega 6 can also worsen the symptoms of some diseases, such as asthma, autoimmune diseases, rheumatic problems or acne, as omega 6 increases the body’s inflammation and hinders respiratory function.
List of foods rich in omega 6
The main foods rich in omega 6 include:
|Food / Portion||Quantity omega 6||Food / Portion||Quantity omega 6|
|28 g of nuts||10,8 g||15 mL of canola oil||2,8 g|
|Sunflower seeds||9,3 g||28 g hazelnut||2,4 g|
|15 mL of sunflower oil||8,9 g||28 g cashew||2,2 g|
|15 mL of soybean oil||6,9 g||15 mL of flaxseed oil||2 g|
|28 g peanuts||4,4 g||28 g of chia seeds||1,6 g|
These foods should not be consumed in excess, as excess omega 6 can increase the risk of developing fluid retention, high blood pressure or Alzheimer’s.
Thus, it is advisable to consult a nutritionist, especially when suffering from an inflammatory disease, to adapt the diet and avoid excessive consumption of omega 6 in relation to omega 3.