A variety of foods that contain lots of omega 6

Omega 6 fatty acids are a type of polyunsaturated fatty acid that is needed by the body as a component of cells and energy production. The body can't make omega 6, so you need to get it from foods that contain this nutrient.

Various foods that contain omega 6

Omega 6 fatty acids are found in many vegetable sources, especially in the form of oil. You can also get these nutrients from several animal food sources, both natural and processed.

Foods that are classified as unhealthy such as snacks, fast food, junk food, sweet pastries, and high-fat meats can also contain omega 6 fatty acids.

However, it would be better if you choose a quality and healthy source of omega 6. Here are some examples of foods that contain lots of omega 6 and the amount per 100 grams:

Safflower oil (75 grams)
Walnut oil (53 grams)
Soybean oil (50 grams)
Mayonnaise (40 grams)
Butter (37 grams)
Sunflower seeds (34 grams)
Sesame seeds (20 grams)
Pumpkin seeds (20 grams)
Peanut butter (12.3 grams)
Tofu (4,339 milligrams)
Sausage (4,000 milligrams)
Eggs (3,500 milligrams)
Beef (300 milligrams)

Foods containing omega 6 fatty acids are not limited to just the choices above. You can also get these nutrients in small amounts from chicken, grapeseed oil, canola oil, hemp oil, as well acai berry.

Safe limits for consumption of food sources of omega 6

The body needs omega 6 fatty acids for a variety of uses. Among other things, to form the structure and carry out cell functions, regulate gene activity in cells, and help brain development in fetuses and children.

Although it is important for the body, eating foods that contain omega 6 in excess can also be bad for health.

Large amounts of intake can increase the risk of inflammation and disease associated with the condition.

The safe limit for daily intake of omega 6 varies from person to person. The recommended daily intake for men aged 19-50 years is 17 grams per day, while women of the same age need 12 grams per day.

An intake that exceeds the daily recommendation due to eating foods containing omega 6 is not dangerous if it occurs occasionally.

However, excess omega 6 in the long term can increase blood pressure and trigger plaque formation which causes strokes and heart attacks.

Prevent health problems due to excess omega 6

Omega 6 has pro-inflammatory properties, which means it triggers inflammation. That is why, in addition to eating foods that contain omega 6, you are also advised to consume omega 3 which functions as an anti-inflammatory compound.

The ratio between omega 3 and omega 6 can vary, depending on your health condition. However, the generally recommended ratio is 4: 1. For example, the intake of 10 grams of omega 6 a day needs to be accompanied by an intake of 40 grams of omega 3.

Consumption of foods containing omega 6 will provide many benefits for your health. However, intake of omega 6 far beyond the safe limit can be detrimental to health.

Limit consumption of various vegetable oils that contain high amounts of omega 6. In addition, multiply eating food sources of omega 3.

This method is useful so that you can get the benefits of omega 6 without worrying about the side effects of excess intake.