The words “fatty” and “acids” convey negative connotations to most laypersons. Yet, nutritionists and dieticians know that these terms, if preceded by omega-6, are essential to everyday health.
In fact, every body’s tissue function benefits from omega-6 fatty acids, according to Physicians Committee for Responsible Medicine. Skin, hair and bones need them. PCRM.org explains how two essential fatty acids, linoleic and alpha-linolenic, cannot be synthesized in the body and must be obtained from food. Various diseases may be avoided with the proper intake of omega-6 fatty acids (as well as omega-3s and omega-9s), including heart disease, arthritis and diabetic neuropathy. And, a study published last year in Medical News Today centered on reduction of Type 2 diabetes by a third with omega-6.
However, most Americans take in too many omega-6-rich foods. American Heart Association recommends omega-6 fatty acids should make up no more than 10 percent of our daily total energy intake. Nutri-facts.org translates that amount this way: a daily intake of approximately 5 grams of omega-6 poly-unsaturated fatty acids for women and 6.4 grams for men.
Foods high in omega-6 fatty acids include:
— Oils — safflower, grapeseed, sunflower (check labels’ nutrition facts and smoke points)
— Nuts and seeds — walnuts, sesame seeds, pine nuts, sunflower seeds, pecans, pumpkin seeds, peanuts, almonds
— Chicken thighs
— Lamb
— Flaxseed meal
— Acai
— Asparagus, and some varieties of peppers and potatoes
— Cheeses — goat, cheddar, Gruyere
— Whole milk
— Red meat
The key is moderation. Omega-6 and other fatty acids are considered the “good” fats. PCRM warns that too much — by way of processed foods and oils — could be detrimental. Overall, a low-fat diet with minimal processed foods and naturally occurring omega fatty acids is best, the organization asserts.