Oméga-Six
Omega-6 fatty acids are a family of polyunsaturated fatty acids that are essential nutrients for humans. This means that the body cannot synthesize them on its own and they must be obtained from the diet.
Omega-6 fatty acids play a crucial role in various bodily functions, including:
- Inflammation: They are involved in the inflammatory response, though different omega-6 fatty acids can have pro-inflammatory or anti-inflammatory effects.
- Blood clotting: Some omega-6 fatty acids are involved in blood clotting processes.
- Brain function: They are important components of brain cell membranes and contribute to nerve function.
- Growth and development: Omega-6 fatty acids are necessary for proper growth and development, especially in infants and children.
The most common omega-6 fatty acid in the Western diet is linoleic acid (LA). The body can convert LA into other omega-6 fatty acids, such as arachidonic acid (AA). AA is a precursor to eicosanoids, hormone-like substances that regulate inflammation, pain, and blood pressure.
Good dietary sources of omega-6 fatty acids include:
- Vegetable oils (e.g., sunflower oil, corn oil, soybean oil, safflower oil)
- Nuts and seeds (e.g., walnuts, sunflower seeds, pumpkin seeds)
- Meat and poultry
- Eggs
A balanced intake of omega-6 and omega-3 fatty acids is important for overall health. In modern Western diets, the ratio of omega-6 to omega-3 fatty acids is often much higher than recommended. This imbalance may contribute to chronic inflammation and increase the risk of certain diseases. Maintaining a healthy omega-6 to omega-3 ratio is typically achieved by increasing omega-3 intake and choosing healthier sources of fats overall.