Foods rich in omega 6 are important for maintaining the proper functioning of the brain and regulating the normal growth and development of the body, as omega 6 is a substance that is present in all body cells.
However, omega 6 cannot be produced by the human body and, therefore, it is important to eat foods containing omega 6 daily, such as nuts, soy oil or canola oil, for example.
The recommended daily amount of omega 6 should be less than the amount of omega 3, as omega 6 prevents the absorption of omega 3, causing a greater risk of developing cardiovascular disease. See the amounts of omega 3 in foods at: Foods rich in omega 3.
In addition, excess omega 6 can also worsen the symptoms of some diseases, such as asthma, autoimmune diseases, rheumatic problems, or acne, as omega 6 increases the body's inflammation and hinders respiratory function.
List of foods rich in omega 6
The main foods rich in omega 6 include:
| Food / Portion | Quantity omega 6 | Food / Portion | Quantity omega 6 |
| 28 g of nuts | 10.8 g | 15 mL of canola oil | 2.8 g |
| Sunflower seeds | 9.3 g | 28 g of hazelnut |
2.4 g |
| 15 mL of sunflower oil | 8.9 g | 28 g cashew | 2.2 g |
| 15 mL of soybean oil | 6.9 g | 15 mL of flaxseed oil | 2 g |
| 28 g peanuts | 4.4 g | 28 g of chia seeds | 1.6 g |
These foods should not be consumed in excess, as excess omega 6 can increase the risk of developing fluid retention, high blood pressure or Alzheimer's.
Thus, it is advisable to consult a nutritionist, especially when suffering from an inflammatory disease, to adapt the diet and avoid excessive consumption of omega 6 in relation to omega 3.
