Published: 02/26/2010 - Updated: 06/23/2016
Author: K. Laura Garcés G
Not all fats are bad for the body; on the contrary, the body needs these elements to meet important functions. There are many healthy fats for the body, cold-pressed vegetable oils are an example of these oils such as omega 6 fatty acids, which play important roles in health and beauty of the whole organism.
The body cannot produce these essential acids, it is necessary to obtain them through diet because they provide the most energy reserve. These oils are found mostly in the linoleic acid and linolenic acid (GLA), which are very healthy polyunsaturated oils for the body, and which can only be obtained through foods such as:
Foods rich in omega-6 fatty acids
- Borage seed oil
- Evening Primrose Oil
- Sunflower oil, soybean, sesame, corn, palm, etc.
- Cereals and grains
- Brussels sprouts
- Sesame seeds
- Sunflower seeds
Benefits of Omega 6 fatty acids
- Heart: essential to prevent cardiovascular disease. They prevent blood clots in the arteries, heart attacks, angina, strokes, etc.
- Cholesterol: fighting cholesterol and triglycerides.
- Blood: help promote good blood circulation and prevent various cardiovascular diseases.
- Hormones: involved in vital body functions like formation of cell membranes and hormones.
- Immune and nervous systems: These oils are involved in the functioning of the immune system, as well as of neurons and chemical transmissions. They are essential for the proper functioning of the nervous and visual systems, are involved in the formation of the retina.
- Hair loss: prevent hair loss, are highly effective if the inputs of iron, zinc and other nutrients do not work.
- Arthritis: fight inflammatory diseases like rheumatoid arthritis because they reduce the levels of prostaglandins that are responsible for many inflammatory processes.
- Diabetes: These fatty acids help balance insulin levels and may reduce the damage that this disease causes the loss of vision, skin problems, nervous system damage, etc.
- Skin: help effectively treat skin problems like dryness, acne, pimples, eczema, atopic, dermatitis and in general almost all skin problems that occur with extreme dryness. In this case, products can be used via either external or internal. There are creams based on vegetable oils such as primrose oil or other that are rich skin moisturizer. Also taking capsules or foods rich in omega-6 helps restore skin.
- PMS: These oils are effective in combat (in some cases) premenstrual syndrome, relieving symptoms like colic, bloating, nausea, irritability, nervousness, headaches, ovarian cysts, breast lumps, or any symptoms associated with hormonal change. If by taking omega-6, there is some sort of reaction as more pain or swelling, this may be due to a healing crisis. However, after several months if symptoms persist, perhaps the body does not need the mild estrogenic effect of these oils and need just the opposite (progesterone). This is why it is important to assess the views of a doctor. However, it should emphasize that most women notice improvement of all these derangements taking the oil.
How should I take them?
You can get these foods, taking into account that it is also important that your diet is rich in Omega-3 acids and vitamin E, which improve the absorption and efficiency of these oils. We can say that Omega 6 fatty acids should be taken in balanced proportions as they may have a positive biological impact on our health, but when there is excess or levels are not adequate, it can trigger diseases such as diabetes, disorders of the nervous system as depression and / or cardiovascular diseases. The proper ratio for proper absorption and function should be four parts of Omega 6, to 1 part Omega 3. When the ratio of Omega 6 is far superior to that of Omega 3, there are more opportunities to develop imbalances.
In the case of skin oils that can be applied externally, there are some creams and ointments based on these oils that are very effective to combat dryness and skin conditions. These creams are in stores or natural beauty shops. Make sure they are quality creams.
Salad rich in fatty acids
- 1lbs of brussels sprouts
- 1 tablespoon of toasted sesame oil or
- 2 teaspoons of mustard
- 2 teaspoons of cream
- ½ cup of chopped walnuts
- 3 tablespoons of olive oil
- 1 lemon
- Slices of avocado
- Pinch of salt
- Wash the sprouts by removing the upper leaves and cutting off part of the stem.
- Boil them in salted water for about 10 minutes until tender but not overcooked because they lose their vitamins and properties.
- Prepare the dressing, mix cream, mustard, olive oil, lemon juice and a pinch of salt until a homogeneous sauce.
- Drain the sprouts and let cool.
- Finally place the sprouts in a bowl and add the dressing. Serve sprinkling chopped nuts, sesame, avocado slices and olives if you like.
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