Many times people talk about the importance of fatty acids, especially Omega 3, Omega 6 and Omega 9. In this case, we are going to directly point out the main foods rich in Omega 6 so that we can add them to our diet naturally, We will also explain what this fatty acid is for.
We always emphasize eating a varied diet, as this is the only way to not run short of nutrients. It does not matter if we are vegans, vegetarians or carnivores, the more varied the food, the more and better nourished our body will be.
Even so, we like to review from time to time where to find certain nutrients to facilitate diets and nutrient absorption. In this case, omega 6 acid is present in a multitude of plant foods, but obviously there are also those of animal origin.
Why is omega 6 important?
Omega 6 fatty acid is not produced by our body, so it is important to know the foods through which we provide this fatty acid to our body.
Omega 6 is good for regulating energy production, for the health of bones and teeth, it is heart-healthy, etc. So that we get a light idea of how important omega 6 is in our day to day, an adult woman should consume about 12 grams of omega 6 per day, while an adult man about 17 grams daily.
If we have a varied diet full of fresh products such as vegetables, fruits, nuts, good quality oils, meat and fish, eggs, dairy products and others, we will be providing the body with everything it needs. In fact, if we are interested in increasing the amount of fatty acids in our diet, we must know that the vast majority are also in products of plant origin.
Main foods rich in omega 6
There are many foods that have high levels of omega 6, the vast majority are of plant origin, so vegans and vegetarians can also consume this fatty acid without regrets and without having to resort to supplementation as it does with vitamin B12.
There is a food that we are not going to put because it is not entirely true, and it is preserves. If you have high oleic olive oil, it will have omega 6, otherwise it will not, but it will be mainly because of the oil, not because of the food that is inside the can.
Vegetable oils
Vegetable oils are rich in fatty acids and a multitude of vitamins and minerals. By vegetable oils we mean sunflower oil, olive oil, coconut oil and corn oil, mainly. So by adding one of these oils to our dishes, we are nourishing it with essential fatty acids, apart from vitamins A, C and E.
An important fact, they must be good quality and unrefined oils, otherwise they will not be as healthy and nutritious as we think. So you always have to read the labels well and in the case of olive oil that is Extra Virgin.
Nuts and sunflower seeds
Nuts are an exquisite source of fatty acids, especially omega 6, apart from other vitamins and minerals. Given the great variety that there is, it is quite easy for us to eat a few every day, in addition, many of them are very versatile such as walnuts, pistachios, peanuts or almonds that can be used in creams, sauces, vegetable drinks, spreads , etc.
The good thing about these foods is that they have vitamin B6 and magnesium, an essential mineral that helps calcium bind to bonesthus avoiding osteoporosis.
Soybean
Soy, in any of its variants, has a large amount of omega 6, as well as other essential nutrients that are vitamin A, group B, E and F, minerals such as phosphorus, calcium, copper, magnesium and iron.
Whether we are vegans and vegetarians or omnivores, soy is a very complete and versatile food, since it can be used in a ton of recipes. What's more, the famous edamames that Carlos Ríos (creator of the Realfooder movement) made so fashionable are immature soybean pods.
Bird meat
Poultry meat is usually very rich in fatty acids, especially the skin, which has already been said on several occasions that it is not entirely healthy to eat that part. But don't panic, omega 6 is also in the rest of the meat from poultry, including chickenseven if they don't fly.
This is why eggs are also a food from which to obtain omega 6, although in somewhat lower amounts than meat or other foods already detailed in this text.
Avocado
The avocado is a fruit that went unnoticed for years until suddenly the fever for natural and organic guacamole sauces broke out, or the images on Instagram with healthy breakfasts where you could see, and still see, whole wheat toast spread with avocado, a slice of tomato, oil, a pinch of salt and some other ingredient such as an egg, turkey, salmon, tuna, etc.
avocado it is full of vitamins and mineralsIt is also refreshing, tasty and low in calories. The good thing about avocado is that it is low in calories and rich in fatty acids that are a source of benefits for the body.
Eggs
Eggs are a source of omega 6, as well as other equally important nutrients such as proteins, B vitamins, such as the famous B12, minerals such as iron, copper, zinc and sodium.
Eggs are also very versatile foods and some tricks so that they do not feel bad is to buy only the right amount for a week, do not make sudden changes in temperature, respect the expiration date, do not eat them raw and if they have a strange texture when broken, bad smell or specks of unknown origin, it is better to dispose of them in the organic container.
Whole grains
Whole grains are becoming fashionable, as is healthy eating, and this is because it has been shown that by preserving the bran and germ, they have more nutrients, vitamins and minerals than refined grains.
For example, whole wheat bread is a great source of omega 6 acids and if we accompany it with olive oil, avocado, tomato, or some other product rich in vitamins and minerals, we are eating health with all its letters.
That is why we must always choose 100% whole foods, be it bread, flour, pasta, etc. All of that will be higher in nutrients and lower in unhealthy ingredients.