Omega-6: benefit and harm to the human body
Omega-6 fatty acids are polyunsaturated. The peculiarity of their structure is double carbon bonds. It is she who determines the basic qualities of acids, so much appreciated by man.
What to expect?
Omega-6 acid has a rather diverse biological effect on the human body. This phenomenon is associated with the conversion of the substance to N-6 eicosanoids, which in turn react with the receptors. Analyzes reveal the presence of these compounds in a variety of tissues and organs.
The most powerful effect on humans is believed to have arachidonic acid. Getting into the body, under the influence of active substances, it splits, producing leukotrienes, prostaglandins. They, in turn, are indispensable for inflammation, as they play the role of mediators. The benefits and harms of Omega-3, 6, and 9 are known for a long time. In part, these effects are based on the interaction between fatty acids. For example, Omega-6 competes with Omega-3.Depends on mobilization, deposition, conversion of active substances. And, of course, due to these compounds a rather strong effect is on N-3, N-6 precursors.
A total of about 10 varieties of fatty acids are classified as Omega-6.The most studied in science are linoleic, arachidonic. The benefits of Omega-6 fatty acids of these species have been proven in medicine for a long time - true, only when the concentration in the body is within reasonable limits.
Danger: there is always
A relatively recent medical study has shown that the benefits of Omega-6 for women and men are only observed when the concentration of components in the body is within normal limits. As soon as the boundary value is exceeded, the compounds become much more harmful than useful. This is expressed in the increased likelihood of a number of serious diseases.
In recent years, many diets are built in such a way that food was rich in Omega-6, but contained little Omega-3.Thanks to this approach, the problem of overabundance of Omega-6 in the diet has become quite relevant. It is necessary to eat, maintaining the ratio between these two groups of fatty acids 1: 1, but not more than 4: 1.In practice, many dietary products in our time, when following their instructions for use, Omega-6 enters the body in an amount 20-30 times higher than Omega-3.This provokes a metabolic disorder and initiates various diseases.
The main risks of
The use of omega-6 in such large doses can provoke:
- arthritis;
- arthrosis;
- atherosclerosis;
- asthmatic diseases;
- is a vascular problem;
- blood clots;
- inflammation;
- suppression of immunity;
- tumor proliferation.
Optimization of the situation can be achieved by balancing the amount of Omega-3, 6 and 9 entering the body. This is done by adding special components to the main menu. You can go to sports nutrition.
Omega-6: where to get it?
Reviews for Omega-6 are very different, both because people misbalance the diet, and because of the sources of this fatty acid. In some cases, compounds enter the body with various foods that provoke negative reactions. The main sources of Omega-6 fatty acids are:
- oils extracted from plants;
- nuts;
- meat of a variety of birds.
Use: when used correctly - obvious
Disputes about the dangers and benefits of Omega-6 and 9 will not abate, probably for many more years. But there are few scientists willing to risk and deny the positive effects achieved by the correct intake of polyunsaturated fatty acids. In particular, gamma-linolenic is considered to be Omega-6, for which it is for certain known that the effect on a person is as follows:
- skin retains its elasticity;
- are PMS events;
- nails are for a long time sturdy.
Acid is useful in combating diseases:
- diabetes;
- sclerosis;
- skin disease;
- arthritis.
So, the benefits and harms for women Omega-6 is particularly noticeable. The first - with proper consumption, the second - with incorrect. But, you must agree, when so many suffer from monthly manifestations of PMS, choosing a diet with the right acidity is not a very high price for maintaining the calm of one's own and those close to you.
Benefits and Harms of
Products The benefits and harms of Omega-6 directly depends on how acids enter the body. It has already been mentioned above that vegetable oils are the main source of compounds. This does not mean that you need to eat more oil in order to saturate the body with Omega-6.In reality, in our country, people already absorb too much of such products, as well as fat, fat.
It will be useful to consume sources of polyunsaturated fatty acids in moderation. For example, in a week - no more than three slices of fat. And it's not just about acids - in this product there are other compounds that are useful for humans, but almost never found. But the high quality of oil is the main criterion for obtaining enough Omega-6 food. Simply put, even large amounts of low-quality product will not help, but high-end food will become the source of all the necessary components. Preference should be given to the method obtained by cold pressing options. Do not prepare meals on unrefined oils.
Much or little?
The benefits and harms of Omega-6 directly depend on the amount of components in the food. As soon as the norm is exceeded, there is a strong negative impact on the immunity, pressure and condition of the heart and blood vessels in general. In some cases, an overabundance of fatty acids provokes oncological processes. This is most obvious if you pay attention to the statistics of American medicine, where the inhabitants of the country abuse fast food, fatty meat dishes and fast food. In all these dishes, the concentration of Omega-6 is high, which leads to an overabundance of substances in the human body.
But the disadvantage leads to bad consequences: the hair falls out, the nails are cracked, the liver does not cope with its functions. In addition, people suffer from eczema, and children are often diagnosed with growth retardation.
Effect of fatty acids
The benefits and harms of Omega-6 are directly related to the characteristics of the effect at the cellular level. With the intake of polyunsaturated fatty acids in food, the blood becomes thicker, more viscous, and the metabolism slows down. Accordingly, excess components in the blood lead to:
- excess weight;
- diseases of the heart and blood vessels;
- asthmatic disorders;
- inflammation.
But if you adjust the diet in such a way that the concentration is in the correct ratio of Omega-3 and 9, and also that in general the substances are sufficient, then the blood thickening is evaluated as a positive factor. In addition, the concentration of cholesterol decreases. Fatty acids are irreplaceable elements of cell membranes.
Scientists have found that Omega-3 in a fairly large concentration is present in living beings who lead an active lifestyle. They are birds, some mammals. But if the animal moves relatively little, then Omega-6 prevails. So, its greatest concentration was found in elephants, seals and bears.
Omega-6: benefit and harm in combination with other factors
It was stated that the effect of polyunsaturated fatty acids primarily depends on the volume of the components that enter the body. In recent years, mankind has lived through habits that contribute to supersaturation of Omega-6.Obvious evidence is a map of diseases peculiar to our culture. Most often, physicians are faced with heart attacks, strokes, excess weight and arthritis.
At the same time, it can not be said that Omega-6 is the only source of these problems. This is an additional factor, showing the result in combination with a number of others. So, our food is a source of large volumes of saturated fats, whose harm to humans has long been scientifically proven. Milk and meat are rich in such components. In addition, people absorb huge amounts of salt. The excess of the "white death" has an extremely depressing effect on the vessels, the heart - the load, the pressure increase. In addition, salt retains water in the body, provokes the accumulation of extra pounds. Together, all these factors only increase the negative impact of the excess Omega-6.
But after all, the benefits are undeniable!
Of course, the above information can be frightening. But it should be understood that negative reactions are possible only in case of imbalance. If you managed to correctly choose a diet and provide the body with the correct amount of fatty acids without overabundance and violations in favor of Omega-3, 6 or 9, then you can not doubt: health will be normal for a long time.
Content in the menu Omega-6 in the correct concentration is one of the most effective methods of fighting extremely harmful and dangerous cholesterol provoking the appearance of plaques on the vessels. If an anamnesis contains bone or joint disease, a properly formulated diet rich in Omega-6 will help, excluding the possibility of inflammation.
Clinical studies have shown that with chronic sclerosis, Omega-6 has a strong positive effect on the patient. This is true both for the onset of the disease and for the progressing stage. No less significant is the positive effect on diabetes mellitus. This disease is associated with a disruption of the connections of nerve fibers, which are restored by gamma-linolenic acid.
Omega-6: mental and psychic development under the control of
If you manage to make a diet, to the right degree rich Omega-6, it has a positive effect on the brain. The organ functions more actively, more effectively, and neurons are protected from harmful influences. Not for nothing Omega-6 is considered an effective method of therapy for hypertension, depression and inflammatory processes in a variety of body systems.
By the way, the use of fatty acids for sexual impotence, inability to have children and endometriosis is proved. In addition, they have a positive effect on patients with prostatitis.
As for depression, this situation deserves special attention. If the human body does not get the right amount of Omega-6, it quickly affects the performance, people become fatigued, face chronic fatigue, quickly develop depression. It is especially hard to bear against the background of worsening memory and other health problems. But the normalization of the diet leads to the fact that the mood returns to normal. As for women who are prone to suffer from PMS, the influence of Omega-6 on mood is noticeable from month to month - hormonal changes do not affect the psyche, nervousness and irritability disappear. It makes life easier and more pleasant not only for the woman herself, but also for her close ones, friends and colleagues.
Hair and skin: the benefits are immediately apparent
Visually, the effect on the human body of Omega-6 is noticeably the most on the state of hair, nails and skin. And equally reflects the lack of polyunsaturated fatty acids, and their excess. The components are necessary, so that the skin regenerates, and the hair grows, the nail plate is strong and healthy. Omega-6 is useful in the regeneration of a variety of tissues.
If a person suffers from eczema, regular intake of normal amounts of omega-6 helps to eliminate most of the symptoms of the disease. Pass inflammation, remove skin irritation.
Hair gets healthy, beautiful shine. The fragility goes away, the tips stop cutting. Over the entire length of the hair, the scales fit snugly against the trunk. This positively affects the head of hearing in general: fallout is normal, the density is maintained with age.
Healthy ratio - what is it?
To a person feels well, you need a diet that would supply the body with Omega-3, 6 and 9 in the right ratio. It should be remembered that the absolute volume of fatty acids entering the blood is much less important than the relative one.
As for Omega-3 and Omega-6, doctors say that in the human body these components should fall in approximately equal doses. At normal high-grade food in the human brain is maintained just such a ratio. Within the limits of the norm there will be an excess of Omega-6 concentration over Omega-3 up to four times, but no more.
The reason is that in fact, the body is influenced not individually by Omega-3 and 6, namely together these two types of fatty acids. They interact with each other, and it is these reactions that benefit all systems and organs of man. Omega-3 and Omega-6 individually affect the body in almost the opposite way. As soon as both are inside, a counterbalancing interaction begins. Even from this explanation we can see why the optimal balance is one to one.