We all know that to maintain a healthy life, it is essential to have a balanced diet.
Omega-6 fatty acids may be found in various nutritional foods: nuts, seeds, and vegetable oils.
Getting a range of these fats in the right proportion benefits general health, and this article will show you the6 foods to add to your diet.
Omega-6 & Omega-3 Dietary guidelines
According to American dietary guidelines, an individual should 1 gram of omega-3s for every 4 grams of omega-6.
“Our typical Western diet is full of inflammatory fats — saturated fats, trans fats, too many omega-6, inflammatory, processed vegetable oils like soy and corn oils. These increase IGF-1 and stimulate pimple follicles. — Mark E. Hyman
Make sure to consume both omega-3 and omega-6 fatty acids for maximum benefits.
Here are the top 6 best omega 6 fatty acids foods to add to your diet.
1. Hemp seeds
As a physician, I recommend nutritious hemp seeds and oil to anyone interested in maintaining a healthy diet. — Andrew Weil
Hemp seeds are considered a superfood. The seeds are rich in oil, protein, and fiber.
The Omega-6 oil in hemp seeds can lower cholesterol and help maintain a healthy cardiovascular system. The fiber present in this food can also improve digestion and protect the brain.
2. Sunflower seeds
They are usually eaten as snacks or used to make a salad. They are rich in Omega-6 as well as omega-3 fatty acids, protein, and fiber.
Eating them raw rather than fried them is better since frying removes their nutrients.
The best part is the seeds can be stored for a long time.
3. Walnuts
It’s better to get the nutrients for healthy skin from food, not supplements. Salmon, walnuts, blueberries, spinach… lots of my favorite foods happen to be amazing for the skin too. — Gail Simmons
Walnuts are rich in vitamin E, protein, and fiber. Omega-6 is also present in walnuts.
It can lower cholesterol levels, maintain the normal functioning of your liver and intestines, and promote the absorption of nutrients in your body.
Walnuts are good for preventing heart diseases and lowering your chances of getting diabetes, high blood pressure, and cancer.
4. Tofu
I’m vegetarian and stick to a strict health regime of brown rice, tofu, salads, and soya milk. When I’m at home in Somerset, I buy almost everything in the local farm shops including Barleymow’s in Chard. I always get organic — I like happy hens. — Kate O’Mara
Tofu is also rich in Omega-6 as it is made using soybeans and is a great source of protein in your diet.
As a vegetarian food, it contains all the essential amino acids. Tofu can be used to make various dishes at home that are healthy and tasty.
The best way to eat tofu is to use it instead of meat. It can be used in making stews, soups, and scrambles.
5. Peanut butter
I feel better all day if I start off by eating healthy. Breakfast is simple: multigrain toast with natural peanut butter, oatmeal, yogurt, fruit, or healthy cereal. — Natalie Morales
Peanut butter is a typical food that can be eaten during breakfast, lunch, and dinner.
It is rich in protein and monounsaturated fat. Eating peanut butter can help you digest food quickly, maintain a healthy weight, and lower your chances of getting heart disease, diabetes, and cancer.
6. Chicken thighs
Chicken thighs are pretty darker than chicken breast which means they contain more fat than the white meat.
Suggestion:
To balance the omega-6 and omega-3, I highly suggest adding the fish oil supplement to your diet after consulting with your physician. I have been using this brand — Nature’s Bounty Fish Oil (amazon affiliate link) which has more than 68000 reviews — for many years.
The bottom line
A healthy lifestyle can help you live a longer and more productive life.
Omega-6 foods are a good option for making healthy and tasty dishes at home. They are rich in protein, fiber, and various vitamins and minerals.
Thank you for reading; follow me and clap a couple of times.
