How to Incorporate Omega-6 in your Daily Diet
Omega-6 is a polyunsaturated fatty acid that helps in building cell membranes and also helps in the growth of new cells. It is essential for good health during pregnancy, as it helps in boosting the circulatory system and protects the mother from heart disease. Omega-6 is a compound that can be easily found in many regular food options. It's vital to our health because it helps make the building blocks of cell membranes, which form the protective barrier around our bodies.
Omega-6 also helps maintain healthy skin, hair and nails. In addition, we need this fatty acid to keep our joints strong and flexible. Omega-6 is also essential for brain development in children, as well as for cognitive function in adults. Finally, you need it to help with prostaglandin production, a hormone that helps regulate blood pressure and maintain fluid balance. Prostaglandin plays an essential role in maintaining normal blood pressure, as well as helping to maintain an appropriate body temperature and brain stability.
Omega-6s are found in vegetable oils like corn, soybean and olive oil and animal products like meat, poultry and eggs. Omega-3s are abundant in plant foods like flaxseed oil and walnuts. You can try Healthvit's Flaxseed oil which contains Omega 3,6 and 9. This flaxseed oil is 100% vegan and helps regulate metabolism and manage weight. Omega 6 fatty acids have been linked to inflammation, cancer and autoimmune diseases such as rheumatoid arthritis. They also contribute to heart disease by raising levels of triglycerides in blood vessels throughout the body (especially the coronary arteries). You can try having omega-6 capsules or tablets from a trusted source. However, most Americans get too much omega 6 from processed foods like baked goods and fried foods because these items contain trans fats that increase the amount of omega 6 in your diet. We recommend avoiding this practice because, along with omega 6, it also brings unhealthy fats.
How it benefits pregnant women?
Pregnant women need more omega fatty acids than before they became pregnant because their needs change during pregnancy. During pregnancy, many women find it challenging to meet their nutritional needs due to changing hunger levels or cravings for certain foods. Omega-6 can help you feel full when you're not eating enough calories and may help improve your mood — especially if you're experiencing morning sickness or depression due to hormonal changes during pregnancy. Omega-6 is required for brain development in the fetus. It also helps with fetal growth, nervous system development, eye and ear development, regulation of blood clotting and anti-oxidant effects. Omega-6 is essential for the mother as well. It plays a vital role in maintaining her heart health during pregnancy and protection against heart disease post-delivery.
Some other benefits of Omega 6 for pregnant ladies:
- Improved immune function during pregnancy and lactation
- Reduced risk of pre-eclampsia (a condition that can lead to seizures)
- Increased red blood cells and haemoglobin production during pregnancy
- Improves health health
- Increase good cholesterol and reduce LDL levels
- Improves child's vision post birth
You should have at least 600 grams of Omega 6 fatty acids during pregnancy daily.
Healthy food options high in Omega 6:
Walnuts are tree nuts that are mostly used in desserts. One ounce of walnuts contains 10,800 mg of Linoleic acid (a type of Omega 6 fatty acid). Along with omega-6, it also contains essential nutrients like fibre and minerals like manganese, copper, phosphorus and magnesium.
Tofu is one of the best options for vegan people, especially pregnant ladies who are lactose intolerant. Tofu is formed by fermenting soy milk into soy curd. Then, the soy curd is frozen and pressed to form soft blocks. 122 grams of Tofu contains almost 6,060 grams of Linoleic acid. You can make curries, sauté, and even sprinkle some whipped tofu on salads.
Hemp seeds: (Cannabis sativa)
Hemp seeds are a great source of omega-6 fatty acids and contain vitamin E. They're also a good source of protein and fibre, which can help you feel full longer. Hemp seeds contain ALA but also a compound called arachidonic acid (AA), an omega-6 fatty acid. So you get both forms of the essential fatty acid in hemp seeds.
Sunflower seeds are another great source of omega-6 fatty acids, which may improve your brain function and memory. They also contain magnesium, which helps your body produce energy. In addition, sunflower seeds are rich in ALA, one of the best plant sources of this vital nutrient. They are also a good source of vitamin E and calcium.
Peanut butter is an excellent source of omega-6 fatty acids, protein, fat and fibre. It's also a good source of magnesium, which plays a role in bone health and energy metabolism.
Avocado oil is a great option for vegans because it's rich in monounsaturated fats that may reduce inflammation and lower cholesterol levels. Avocado oil contains monounsaturated fatty acids (MUFAs), known for their heart-healthy properties and anti-inflammatory effects. It's also rich in antioxidants like vitamin E, beta carotene and lutein that help protect against free radical damage to cells.