Omega-6 Fatty Acids Benefits Where Supplements Found * Crossfit

Fatty acid

1K 0 02.05.2019 (last revised: 02.07.2019)

How much has been said about losing weight! Sometimes it is even said that losing weight is impossible without fat. Causes skepticism, isn't it? However, this is exactly the case. There are many different fats. For example, omega-6 fatty acids.

What are fatty acids for?

Fat is an essential component for normal metabolism. This is the fuel that must enter the human body along with proteins and carbohydrates. Exactly. And it has nothing to do with the unaesthetic "sides" protruding over the waist of the trousers.

The fat found in food includes fatty acids and glycerin. The latter is a type of alcohol. It does not look like the usual ethanol, it does not have a characteristic taste and smell. Their only similarity is the presence of "-OH" in the chemical formula.

According to the classification, fats can be:

Saturated. They are difficult for the body to digest, therefore they are practically not subject to splitting. In other words, getting inside, they become "real estate". Worst of all, saturated fat builds up plaques and clogs blood vessels, causing a wide range of diseases.
Unsaturated (EFA). Unstable molecular compounds are easily digested and degraded. They are mono- and polyunsaturated. The second group includes omega-3 (α-linolenic acid, ALA) and omega-6 (linolenic acid).

Prescribing omega-3 and omega-6

Polyunsaturated fatty acids are priceless. They have a wide range of effects on the human body.

Here's what they can:

remove "bad" cholesterol, increasing the percentage of "good". Dissolve existing plaques. Improves the work of the musculature of the heart and blood composition;
have a beneficial effect on the liver, acting as hepatoprotectors;
stimulate the central nervous system;
prevent disease;
increase the level of immunity;
normalize the work of the endocrine glands, stimulate the production of enzymes, etc.

The story about polyunsaturated fatty acids can be long. However, the topic of our conversation today is precisely omega-6.

Omega-6 benefits

Omega-6 contains linolenic acid. Together with it - others: arachidonic, gamma-linolenic (GLA), etc. It makes no sense to list them, since molecular biology is not the subject of discussion.

Omega-6 is essential for the body:

activates brain function;
accelerates the removal of harmful substances;
favorably affects the condition of nails, skin, hair and bones;
raises immunity;
activates metabolic processes;
helps in the fight against stress and depression.

Daily rate

Any organism is individual. Therefore, the need for omega-6 is different for everyone. Nutritionists announce the average daily intake of polyunsaturated fatty acid in the range of 4.5-8 g.

The need for omega-6 can vary depending on external circumstances:

colder months. The body requires an increased amount of energy for its own heating;
exacerbation of chronic diseases (especially with relapses of gastrointestinal diseases);
deficiency of retinol (vit. A) and other fat-soluble elements;
pregnancy.

With the onset of the warm season, the demand decreases. What's more, people with low blood pressure need low daily doses of omega-6s. We must not forget about the balance of substances in the body. A deficiency is no less harmful than an excess.

Fatty acid deficiency and supersaturation

In pursuit of health, one must not forget about the balance of nutrients. Omega-6 deficiency threatens with the following consequences:

diseases of the joints;
weakening of immunity (the result is a disease of viral etiology);
hormonal dysfunctions;
thickening of the blood (the result is cardiovascular disease, the risk of stroke, etc.).

Omega-6 helps support natural beauty and health. To do this, it is enough to consume the optimal amount of fatty acids. The deficiency is fraught with premature aging.

An excess of EFA in the body threatens inflammation of the internal organs. For example, cases of oncology development are known to medicine. Depression is a sure sign of excess. If you are concerned about these symptoms, you need to urgently review your diet.

Sources of Omega-6

Omega-6 polyunsaturated fatty acid is one of those substances that are not produced by the human body and must be ingested with food.

List of EFA-rich foods:

Nuts, flax seeds, etc. Walnut kernels contain a record dose of EFAs (about 11,430 mg / 30 g). They are followed by flaxseeds: 1818 mg / 30 g. These products are very high in calories and difficult to digest, therefore they cannot be abused.
Vegetable oils. The first in the TOP is corn (7724 mg / 1 tablespoon). Then - sesame (5576 mg / 1 tablespoon), after - linseed (1715 mg / 1 tablespoon). However, when consuming oils, one must remember that they cannot replace whole plant materials. The latter is full of dietary fiber and other useful elements. It is advisable to opt for cold-pressed oils. They are used for dressing ready meals.
Chickpeas (lamb peas) and oats. The average content of EFA in these products is about 2500 mg / 100 g.
Avocado pulp. These tropical fruits are the real record holders of omega-6 content among berries and fruits (1689 mg / 100g).
Rye, buckwheat (950 mg / 100 g).
A fish. Trout contains 380 mg of omega-6 per 100 g, salmon - 172 mg / 100 g.
Raspberries (250 mg / 100 g).
Cauliflower and white cabbage (29 mg and 138 mg, respectively). Moreover, it is the cauliflower that shows the unique combination of omega-6 and omega-3.
Pumpkin pulp (33 mg / 100 g).
Lettuce greens (dandelion leaf, spinach, lettuce, etc.) Compared to kernel kernels, there are very few EFAs. However, the unique balance of the most valuable elements will not only help maintain health, but even lose weight. Edible greens are negative calorie foods. Digesting them, the body spends more energy than it receives.

Balance and balance again!

The ideal ratio of omega-3 to omega-6 is 1: 1. These EFAs have the opposite effect on the body. By doing in equal amounts, they "balance" each other.

In practice, it is somewhat different. As a rule, only a 1: 4 ratio can be achieved. The bulk of EFAs coming from the outside is omega-6. It happens that the proportion looks like 1:30! The inevitable result is an imbalance with all possible negative consequences.

The solution is omega-3s. Alternatively, a balanced complex of EFAs Omega-3-6-9. Competently following the instructions will help eliminate existing problems And also to restore health, increase strength and endurance, which is especially important for athletes.

Additives

Supplements with just omega-6 are not available. But nutritionists and doctors often advise using a complex of three fatty acids: omega 3, 6 and 9. We will consider them in the table below.

The name of the dietary supplement	Dosage (mg)	Release form (capsules)	Cost, rub.)	Packing photo
Omega 3-6-9 NOW Foods	1000	250	1980
Super Omega 3-6-9 NOW Foods	1200	180	1990
Omega 3-6-9 Complex Natrol	1200	90	990