Omega 6 Foods List For Healthy Diet – Foods rich in omega-6s can actually help to carry out a healthy diet process. Omega-6 itself is a group of polyunsaturated fatty acids or essential fatty acids. Omega-6 has several benefits that play a role in helping the body’s performance. Among others, metabolism, bone, skin health and hair cell growth, brain performance, and reproductive system health.
The Academy of Nutrition and Dietetics said that women and men aged 19-50 need about 12 grams and 17 grams of omega-6 fatty acids per day, respectively.
Omega-6 fatty acids can usually be found in legumes and whole grains. Even so, consuming too much omega-6 is also not recommended. Because, some types of omega-6 mentioned can stimulate inflammation in the body.
Therefore, you need to pay attention and limit the amount of omega-6 consumption in the body. So what are the foods that contain omega-6 fats and are good to help the healthy diet process? Here’s more information.
Omega 6 Foods List
Omega 6 Foods #1: Tofu
Tofu is made by freezing soy milk and pressing the soy curd to form a soft block. Linoleic acid levels are 6,060 mg per 1/4 block (122 grams) or 4,970 mg per 3.5 ounces (100 grams).
Omega 6 Foods #2: Peanut
Peanut butter is a cream made from baked beans. Linoleic acid levels are 1,960 mg per tablespoon (16 grams) or 12,300 mg per 3.5 ounces (100 grams).
Eggs can be a delicious, nutritious and versatile addition to your diet as they are packed with a variety of essential nutrients. Linoleic acid levels are 594 mg per large egg (50 grams) or 1,188 mg per 3.5 ounces (100 grams).
Almond beans are tree nuts that come from the Middle East and have been cultivated around the world. Linoleic acid levels are 3,490 mg per ounce (28 grams) or 12,320 mg per 3.5 ounces (100 grams).
#5. Walnut seeds.
Walnut seeds are also known as walnuts. It is a type of nut that has essential nutrients such as fiber and minerals, including manganese, copper, phosphorus, and magnesium.
In addition to being healthy, walnuts are also easy to enjoy. You can eat directly or served with other foodstuffs. To get more nutrition, you can add walnuts to salads, yogurt, or oatmeal.
No less than walnut seeds, flaxseed also stores omega-6 content. Flax seed is one type of grain that is famous for its healthy content.
Flaxseed is a source of protein, vitamin E, phosphorus, and potassium. The content in it contains fats that nourish the heart as well. Well, of course, serving food with flaxseed can be an alternative to your daily healthy food. To do this, you can add flaxseed to smoothies, cereals, salads, and yogurts to add nutrients.
#7. Sunflower seeds
Sunflower seeds are seeds that are harvested from the head of a sunflower plant and offer a variety of nutrients, such as vitamin E, magnesium, and protein. Sunflower seeds also contain 9.3 grams of omega-6 in 28 grams of seeds.
With a nutty flavor and a soft yet crunchy texture, sunflower seeds can be a great addition to trail mixes, granola bars, baked goods and casseroles. If you sprinkle a few spoonfuls of sunflower seeds on cereals, salads, or pastas, mix some flaxseeds or Chia seeds to add omega-3s to the diet.
#8. Safflower oil
This ingredient is a cooking oil obtained from the seed extract of the safflower plant. Similar to other types of vegetable oils, safflower oil also has a high content of monounsaturated fats.
It is a kind of fatty acid that can help improve the health of the heart organs. You can use this type of oil into a variety of stir-fry, salad dressings to food cooked with roasting techniques.
#9. Avocado oil
Avocado oil is a cooking oil produced from the flesh of avocados. In addition to being high in antioxidants, animal studies have found that avocado oil can improve heart health by reducing cholesterol and triglyceride levels.
Avocado oil also has a high smoke point, which means it is resistant to high temperatures without being damaged or oxidized.
Last Updated on June 12, 2021 Reviewed by Market Health Beauty Team