Omega-6 polyunsaturated fatty acids are organic compounds that belong to the family of unsaturated fatty acids having a carbon-carbon double bond in the omega-6 position, i.e. between the sixth and seventh carbon atoms, starting from the methyl end of the fatty acid chain.
Content
Omega-6 Fatty Acid List
| traditional or trivial name | lipid formula | chemical name |
|---|---|---|
| linoleic acid (LA, LA) | 18: 2 ( n −6) | cis, cis-9,12-octadecadienoic acid ( octadecadienoic acid ) |
| -linolenic acid (GLA) | 18: 3 ( n −6) | cis, cis, cis-6,9,12-octadecatrienoic acid (octadecatrienoic acid) |
| 18: 3 ( n −6) | 8trans, 10trans, 12cis-octadecatrienoic acid (octadecatrienoic acid) | |
| Eicosadiene acid | 20: 2 ( n −6) | cis, cis-11,14-eicosadiene acid (eicosadienoic acid) |
| -linolenic acid (DHA, DGLA) | 20: 3 ( n −6) | cis, cis, cis-8,11,14-eicosatrienoic acid (eicosatrienoic acid) |
| arachidonic acid (AK, AA) | 20: 4 ( n −6) | cis, cis, ciscis-6,9,12,15-eicosatetraenoic acid (eicosatetraenoic acid) |
| Docosadienoic acid | 22: 2 ( n −6) | cis, cis-13,16-docosadienoic acid (docosadienoic acid) |
| 22: 4 ( n −6) | cis, cis, cis, cis-7,10,13,16-docosatetraenoic acid (docosatetraenoic acid) | |
| 22: 5 ( n −6) | cis, cis, cis, cis, cis-4,7,10,13,16-docosapentaenoic acid (docosapentaenoic acid) | |
| Tetracosatetraenoic acid | 24: 4 ( n −6) | cis, cis, cis, cis-9,12,15,18-tetracosatetraenoic acid (tetracosatetraenoic acid) |
| Tetracosapentaenoic acid | 24: 5 ( n −6) | cis, cis, cis, cis, cis-6,9,12,15,18-tetracosapentaenoic acid (tetracosapentaenoic acid) |
Major Food Sources
Omega-6 fatty acids are found in the following foods:
- Safflower oil ;
- Oat bran and oat protein [1] .
- Wheat Grain Oil;
- Walnut oil;
- Sesame oil ;
- Cholesterol-free mayonnaise ;
- Margarine (hydrogenated);
- Olive oil ;
- Turkey meat ;
- Chicken meat
- Almonds
- Sunflower seeds ;
- Walnuts ;
- Peanut butter ;
- Soybeans .
Alleged adverse effects of omega-6 acid intake
Some medical studies confirm that excessive consumption of omega-6 fatty acids with respect to omega-3 acids can increase the risk of a number of diseases [2] [3] [4] .
The modern Western diet includes a large amount of omega-6 and insufficient omega-3 (average ratio of omega-6 to omega-3 is 15: 1 - 16: 1) [5] .
The best ratio is 4: 1, and a modern person gets about 20: 1 from his diet, that is, five times less omega-3 fatty acids, which causes an imbalance in metabolic processes, and can lead to diseases [6] . To solve this problem, it is necessary to increase the proportion of omega-3s in relation to omega-6s in your diet, taking foods rich in omega-3s [7] [8] .
Notes
- ↑ GRAS Notice (GRN) No. 575. GRAS Determination of Oat Protein for Use in Food
- ↑ Lands, WEM Dietary Fat and Health: The Evidence and the Politics of Prevention: Careful Use of Dietary Fats Can Improve Life and Prevent Disease (Eng.) // Annals of the New York Academy of Sciences : journal. - 2005. - Vol. 1055 . - P. 179-192 . - DOI : 10.1196 / annals.1323.028 . - . - PMID 16387724 .
- ↑ Hibbeln, Joseph R; Nieminen, Levi RG; Blasbalg, Tanya L; Riggs, Jessica A; Lands, William EM Healthy intakes of n − 3 and n − 6 fatty acids: estimations considering worldwide diversity // The American Journal of Clinical Nutrition : journal. - 2006. - Vol. 83 , no. 6 Suppl . - P. 1483S — 1493S . - PMID 16841858 .
- ↑ Okuyama, H. ω3 Fatty Acids Effectively Prevent Coronary Heart Disease and Other Late-Onset Diseases - The Excessive Linoleic Acid Syndrome // Prevention of Coronary Heart Disease / H. Okuyama, Y. Ichikawa, Y. Sun ... [and others. ] . - 2006. - P. 83–103. - ISBN 3-8055-8179-3 . - DOI : 10.1159 / 000097809 .
- ↑ Simopoulos, AP The importance of the ratio of omega-6 / omega-3 essential fatty acids (Eng.) // Biomedicine & Pharmacotherapy : journal. - 2002. - Vol. 56 , no. 8 . - P. 365—379 . - DOI : 10.1016 / S0753-3322 (02) 00253-6 . - PMID 12442909 .
- ↑ Daley, CA; Abbott, A .; Doyle, P .; Nader, G .; and Larson, S. (2004). A literature review of the value-added nutrients found in grass-fed beef products. California State University, Chico (College of Agriculture). [1] Archived August 21, 2010 at Wayback Machine Retrieved 2008-03-23 {{subst: not AI}}
- ↑ Simopoulos AP The importance of the ratio of omega-6 / omega-3 essential fatty acids. (English) // Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie. - 2002. - Vol. 56, no. 8 . - P. 365—379. - PMID 12442909 .
- ↑ Importance of a balanced omega 6 / omega 3 ratio for the maintenance of health. Nutritional recommendations / Nutr Hosp. 2011; 26 (2): 323-329 ISSN 0212-1611